Improving Fertility at Home

Here are some practical tips and lifestyle changes that may help boost your fertility at home

1. Nourish Your Body with a Healthy Diet

A balanced diet is crucial for maintaining reproductive health. It is important that female patients maintain at least 2000 calories to support a pregnancy - this is not the time to restrict your diet! Here are some dietary tips:

• Fruits and Vegetables: Rich in antioxidants, vitamins, and minerals.

• Whole Grains: Opt for whole grains over refined grains.

• Lean Proteins: Include sources like chicken, fish, beans, and legumes.

• Healthy Fats: Focus on avocados, nuts, seeds, and olive oil.

• Dairy: Include full-fat dairy products in moderation.

• Water: Stay hydrated with at least 1.5-2 liters of water per day.

  
  

Foods to Limit:

• Processed foods

• High-sugar snacks

• Trans fats

2. Maintain a Healthy Weight

Being either overweight or underweight can affect hormone production and menstrual cycles. Aim for a BMI within the normal range (18.5-24.9).

Tips:

• Exercise Regularly: Engage in moderate physical activity like walking, swimming, or yoga. Strength training 2-3 times per week is also beneficial.

• Balanced Diet: Follow a diet that supports your weight goals without extreme restrictions.

  
  

3. Manage Stress

High stress levels can interfere with ovulation. It's more important to learn how to cope with your stress than to reduce all stress-inducing activities in your life (i.e. you can't quit your job!). Incorporate stress-reducing activities into your routine:

• Relaxation Techniques: Try meditation, deep breathing exercises, or progressive muscle relaxation.

• Hobbies: Engage in activities that you enjoy and find relaxing.

• Support: Consider talking to a therapist or joining a support group.

  
  

4. Monitor Ovulation

Understanding your ovulation cycle can help you identify your most fertile days.

Methods to Track Ovulation:

• Cycle Tracking: Log the first full day of bleeding and keep track of your cycle length; ovulation happens 14 days before your next period. This is predictable for patients with REGULAR cycles. It is not possible for patients with IRREGULAR cycles.

• Ovulation Predictor Kits (OPKs): Detect the surge in luteinizing hormone (LH) before ovulation.

  
  

How to Use OPK Kits:

• Begin testing a few days before you expect to ovulate. (i.e. day 10 in a 28 day cycle)

• Follow the instructions on the kit, which usually involve dipping the test strip in urine.

• Consider a digital version if you find reading the lines confusing.

• A positive result indicates that you are likely to ovulate within the next 24-36 hours.

• Have intercourse on the day it turns positive and the day after.

  
  

5. Intercourse Frequency

Maximize your chances of conception by having intercourse every 1-2 days during your fertile window, typically the five days leading up to and including ovulation.

It does not matter if you choose to have intercourse more frequently or less frequently. There is typically more sperm if you have intercourse less frequently BUT more frequent intercourse/ejaculation leads to higher quality sperm !

Timed to LH Sticks:

• When you get a positive result on an LH stick, indicating that ovulation is likely to occur within the next 24-36 hours, plan to have intercourse that day and the next two days for optimal chances of conception.

  
  

6. Limit Caffeine and Alcohol

Excessive caffeine and alcohol consumption can negatively affect fertility and early pregnancy.

• Caffeine: Limit intake to no more than 200-300 mg per day (about 1-2 cups of coffee).

• Alcohol: Avoid or minimize alcohol consumption, especially in the luteal phase (after ovulation); alcohol can also affect libido.

  • Alcohol does not stay in the system for long, so single episodes of alcohol with < 4 drinks/episode is ok

    
    

7. Avoid Smoking and Recreational Drugs

Smoking and drug use can harm reproductive health and decrease fertility in both men and women.

• Cannabis: Avoid cannabis use as it can negatively affect both male and female fertility. Unfortunately, it can stay in the system for up to 4 weeks after use so avoid as much as possible!

  
  

8. Avoid Endocrine Disruptors if possible

Endocrine disruptors can interfere with hormone function and affect fertility. Avoid exposure to:

• Pesticides and Herbicides: Use organic produce when possible.

• Plastics: Reduce use of plastic containers, especially for food storage. Avoid heating food in plastic containers.

• Personal Care Products: Choose products free of parabens, phthalates, and other harmful chemicals.

  
  

9. Consider Supplements

Certain supplements may support fertility while others may harm it.

For Females:

• Folic Acid: 400-1000 mcg daily to support reproductive health and prevent birth defects.

  • only folic acid is proven to prevent birth defects

  • if you'd like to take methylfolate then please also take folic acid in addition

• Vitamin D: 2000 units unless advised differently by your physician.

• Prenatal Vitamins: Provide essential nutrients for overall health.

• Omega-3 Fatty Acids: Support hormonal balance and overall health.

• Coenzyme Q10 : This may provide specific support for egg quality

• Inositol : This may provide support for patients with PCOS

For Males:

Males should only consider supplements if they have an abnormal semen analysis. There is newer evidence suggesting that too much antioxidant use can actually be harmful to sperm!

• Antioxidants: Such as zinc, folic acid, vitamin C and E, coenzyme Q10, selenium, carnitine, lycopene, and N-acetylcysteine.

• Brands : Fertil Pro, Flo Vita, or Bird & Be

There is NO brand of prenatal that is better than another brand. Choose the cheapest one!

Check with your doctor about other supplement use.

10. Avoid Heat

Heat can impact sperm production and quality for up to 3 months after exposure. Heat may also be harmful in an early pregnancy.

• Males: Avoid prolonged exposure to heat (hot tubs, saunas, tight clothing) to protect sperm quality.

• Females: Maintain a stable body temperature, especially during early pregnancy, to support fertility and fetal development.

11. Avoid Lubricants

Lubricants are harmful to sperm (even those that say they help!). If possible, try not to use lubricants. If you need to use lubricants, preseed is the safest to use. Importantly, no lubricant HELPS pregnancy.

Dr. Dason has read the books "Real Foods for Fertility" and "It Starts with The Egg" and has found that they contain useful information for patients.

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Improving Fertility At Home.

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This guide is for informational purposes only and does not replace professional medical advice.