7 tips for boosting fertility

I’m asked every day what are my main tips and advice for boosting fertility. So this week, I’ve decided to sum them up in 7 bitesized points!

Alongside making all lifestyle tweaks and changes, it’s also important to remember that on average it takes 8 months to conceive. Be kind to yourself and give yourself time.

  1. Eat well – Nutrition plays such an important role when it comes to fertility. It’s really important to consume nutritious, nutrient-dense food prior to getting pregnant, because what you need to do is to be able to build healthy eggs and healthy sperm. You should eat a whole range of foods such as green leafy vegetables, eggs, nuts, good fats, yoghurt and beta carotene rich foods such as tomatoes, carrots and red peppers.
  2. Get fit – Doing some form of exercise for at least 30 minutes a day. Whether it’s walking, running or something totally different, exercise releases the endorphins needed to maintain a positive state of mind during your fertility journey. However, men do not over-exercise… too much exercise – especially cycling – can divert testosterone away from your testicles and your sperm count will drop.
  3. Have more sex –  The truth is many couples do not have sex frequently enough, and when you’re trying to conceive, sex is obviously key. Although sex tends to become more stressful than enjoyable for many couples who are trying to conceive, it is absolutely essential that you are having sex at least three times weekly during your fertile period because sperm can live up to a week inside you so regular sex helps you ensure a constant flow of sperm for ovulation.
  4. Cut out cigarettes – If you’re trying to get pregnant smoking is a big no-no. Smoking is hugely detrimental to fertility – to eggs and to sperm – not to mention the future health of the unborn child.
  5. Reduce alcohol – The fact of the matter is that research shows us that on average, the more alcohol you drink, the longer it will take you to get pregnant and the less likely you are to be successful. For women alcohol may contribute to irregular periods, irregular ovulation and luteal phase defects, reducing chances of conception and for men, alcohol can affect sperm morphology and motility, and cause free-radical damage to the DNA sperm carries.I recommend you cut out or at least cut down on alcohol to boost your chances of successful fertility.
  6. Stress less – Trying for a baby, especially when you’ve been trying for a while can be a stressful time – that’s why it is important to actively take steps to reduce stress in your life and find the stress-management techniques that work for you such as; yoga, meditation, swimming, running or just taking a long bath. I recommend acupuncture to my patients as it can help with help with blood flow to the uterus and the ovaries, and beta-endorphin release, which means a greater sense of relaxation and wellbeing.
  7. Take supplements – I always advise couples, especially those with busy lives, to consider a multi-vitamin and mineral that contains folic acid, zinc and selenium. Many women we see are depleted in vitamin D to, so make sure you take that as a supplement as well. It’s also important to build omega 3 into the body prior to getting pregnant.

5 Reasons Why The Zita West Fertility Clinic Different From Other Fertility Clinics

The Zita West Fertility Clinic is the largest holistic clinic in the UK, and our approach is to look at the whole of your situation holistically, not just the medical side. We believe in developing personalised and tailored plans of action for you because we know that everyone is different.

This week we are talking directly to our staff who are there to support our patients through their whole IVF journey. We asked them what they thought made The Zita West Clinic different and here’s what they had to say…

5 reasons why The Zita West Fertility Clinic is different to other fertility clinics – from our amazing staff:

“I think the main thing the Zita West Clinic does differently is our holistic approach. Our patients really feel supported here and that translates into better results.”   

Dr Simone Rofena, Senior Medical Consultant at The Zita West Clinic.

 

“What’s different about the Zita West Clinic is that I am able to give a lot of time to the patients and we are their to support our patients from the first time they enter our clinic to the moment they can proudly share pictures of their new-born babies.”  

Ciara Regan, Fertility Midwife at The Zita West Clinic.

 

“What makes us different is that we see people holistically, we don’t just see them for their reproductive system, I think we see them as complete people and that makes all the difference.

Sarah O’Callaghan, Fertility Midwife at The Zita West Clinic.

 

“What makes us different? I would say two things… our amazing success rates and really good personal care. You will be well looked after in the Zita West Clinic, that is one thing we can guarantee.”

Anita O’Neill, Group Practice Manager & Midwife Fertility Specialist  at The Zita West Clinic.

 

“Our attention to detail is really key in the success of our patients, as well as, making sure all our patients have a good plan of action before they start their journey with us. We come up with a holistic plan that looks at their nutrition, lifestyle and psychological/emotional aspects, all of which can impact on IVF success.”  

Zita West, Founder of The Zita West Clinic.

 

And finally, Dr George Nduwke…… having him here!

 

If you wish to book an appointment to discuss your fertility options, call us on 0808 196 4060 or email us at clinics@zitawest.com

And for weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

 

 

5 Tips For Getting Pregnant At 40

There’s no avoiding it – getting pregnant at 40 is different from getting pregnant in your 20s and 30s as you have to have a different approach and you need to be more strategic about the steps you take.

At the clinic we see many women who are 40 and over who do go on to get pregnant and have a baby. So how do you increase your chances of success? In this week’s episode of The Fertility Show,  I’m sharing my 5 tips for getting pregnant at 40.

And as always, here is my cheat sheet with all the information that you need:

Tip 1: Measure your egg reserves

The higher your egg reserves, the better the chances are for you to conceive. The Zita West Fertility Home Test Kit has been specially developed to help you get a better understanding of your reproductive status and potential, including your likely responsiveness to IVF, providing you with a unique opportunity to consider the most important aspects of your health, medical history and lifestyle which can impact on your chances of conceiving successfully. Doing this gives you more of an informed choice and helps you plan in terms of what your next steps are.

Tip 2:  Have more sex

A lot of women that I see aged 40 and over just aren’t having enough sex. For some, they’ve been in a relationship for a long time, or for others they’re stressed and just really, really busy with their jobs and travelling, etc. But the thing is, your 6 day fertile window is just the same if you’re 40, as it is when you’re 30 so take advantage of that. You need to be having sex at least three times a week. 

Tip 3: Try acupuncture

Acupuncture can help with blood flow to the ovaries which means more oxygen, more nutrients and more help developing the follicles. It may also help with stress and beta-endorphin release, which means a greater sense of relaxation and wellbeing! It really can give you that bit of extra support that you need, and be that one thing that you have control over to help improve the process.

Tip 4: Learn to manage your stress

So many of the women that I see at 40 have got responsible jobs and a lot of stress that comes with that. They’re working long hours and they’re incredibly tired and, on top of that, trying for a baby as well sends them into a bit of panic. It’s essential that you learn to manage your stress before even trying to get pregnant.  Find the stress-management techniques that work for you and ensure that you add them into your daily routine. This may be yoga, meditation, swimming, running or just taking a long bath – try different things out and select whichever works best.

Tip 5: Be strategic in your approach

Getting pregnant at 40 is very different from getting pregnant in your 20s or 30s, so I really advise my patients to be strategic and have to plan. So many couples see getting pregnant as a challenge. But they focus so much on getting to the finish line, they forget to enjoy the journey! Of course, getting pregnant requires time, effort commitment. And more often than not, there will be obstacles along the way. But you’d be surprised how planning ahead can ease your mindset and make the process just that little bit easier.

Connect with us

Call us on 0808 196 4060 or email us at clinics@zitawest.com

And for weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

 

What to eat for female fertility and preconception

Us women know everything about diets but we rarely know very little about good nutrition to help with fertility. Women really need to be eating a broad range of multi-coloured foods which contain a range of multi-vitamins.

This week in the Fertility Show, I am sharing with you the foods and supplements I recommend for women who are trying to conceive – also known as the preconception phase, which is the time before you get pregnant or leading up to pregnancy.

And as always, you’ll find your cheatsheet below

 

Your female fertility checklist

 

Include in your diet

Vitamin D – One of the key nutrients that a woman needs is vitamin D which you get from sunshine but also from oily fish and salmon.

Iodine –  Foods such as samphire are a really good source of iodine which is vital for the thyroid and ovaries.

Omega-3 – Omega-3 is found in oily fish and salmon but also in nuts and seeds and avocados. Omega-3 is really important for the immune system but also for cell membranes of the eggs and of the sperm.

Choline – The best source of choline is eggs, especially, egg yolk. Many women can be deficient in choline so it’s necessary to include it in your diet as it’s needed for early foetal development.

Additionally, you need to make sure that your diet includes plenty of antioxidant rich foods such as vitamin C from berries, pomegranates, vitamin E from avocados and nuts and seeds and also beta-carotene foods such as carrots and peppers.

When it comes to diets, despite our best intentions,  the body can be depleted of key nutrients and that’s where supplements come in and can top up what you’re not getting from your diet.

 

SUPPLEMENTS

What I advise to take alongside the above (click on the product link to buy in our shop)

 

Vitafem – Vitafem is a simple, effective way for women to support their fertility and ensure they are getting the essential nutrients they need while preparing for pregnancy. We advise our clients to take is Vitafem as it contains a broad range multivitamin and mineral such as; vitamin D, vitamin C, vitamin E and B vitamins.

Vital DHA – Another product we recommend that men take alongside the multi-vitamin and mineral is VitalDHA. Vital DHA contains Omega 3 essential fatty acids, plus a small amount of Zinc. It has been designed to help protect both partners’ DNA from oxidative damage during preconception as well as to support normal fertility and healthy sperm production. Omega 3 is rich in oily fish, but women are discouraged from eating fish too often in a week, therefore taking this supplement helps build up your stores of omega-3 prior to getting pregnant.

Vitamin D spray – Many of the women that we see are deficient in vitamin D so we encourage them to test their vitamin D levels and then use a supplement spray, depending on what results comes back.  Vitamin D plays a critical role in reproductive health. It is important for both women and men who are trying to conceive and for women when they are pregnant.

Vitafem boost – Finally, for women struggling to conceive, we recommend Vitafem boost. This is an enhanced version of Vitafem that contains vitamin C, vitamin E, selenium, resveratrol, which are some of the extra antioxidants that can be found in berries, pomegranates and avocados.

To sum up, I always recommend that you lead with your diet a whole range of colourful foods, plenty of protein to build healthy eggs, take supplements to boost your intake of multivitamins and minerals, and if you’re really struggling, then I recommend Vitafem and Vitafem boost.

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

Book now

Consultations are available at our clinic in London or via video conferencing from the comfort of your own home.

Connect with us

Call us on 0808 196 4060 or email us at clinics@zitawest.com

 

The top 10 foods to boost fertility

One of the things that I’m always asked is: What can I eat to get pregnant? So this week I’m going to tell you about the specific foods that I recommend you should be eating to boost your chances of fertility.

It’s really important is building up nutritious, nutrient-dense food prior to getting pregnant, because what you need to do is to be able to build healthy eggs and healthy sperm. You should eat a whole range of foods, proteins, fats, and carbohydrates, but here are a few key foods which I think are important for fertility.

And as always, your cheat sheet is below!

 

My top 10 foods for fertility are…..

 

  1. Folate –  It’s a B vitamin which is key for the developing baby. Folate is found in green, leafy vegetables, broccoli, spinach, parsley, and cabbage.
  2. Orange and red foods – Beta carotene foods such as tomatoes, carrots and red and orange peppers all contain beta carotene and lycopene, which is especially good for sperm health.
  3. Eggs – Eggs are a very nutritious food and are very rich in choline, especially the egg yolk. Choline is needed for the developing baby for the brain and the nervous system.
  4. Beetroots – Beetroots are rich in antioxidants, especially resveratrol, so they protect the body from free radicals and they’re also good for blood flow.
  5. Nuts and seeds – Many nuts and seeds contain an array of vitamins and minerals and are very good for you in moderation. Brazil nuts contain selenium. Selenium is an antioxidant needed for male and female fertility.
  6. Good fats – When I talk about good fats, I mean things like avocados and virgin olive oil which are really rich in essential fats.
  7. Red and blue berries – Berries are very rich in vitamin C. Vitamin C is important to absorb iron and it is also an antioxidant.
  8. Fish – Fish is rich in protein, but also it’s a good source of omega-3 and vitamin D.
  9. Samphire – This is a good source of iodine which is essential because many women are deficient in iodine.
  10. Yoghurt – Yoghurt is a rich source of calcium, potassium, and B vitamins, so very good for fertility.

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

Book now

Consultations are available at our clinic in London or via video conferencing from the comfort of your own home.

Connect with us

Call us on 0808 196 4060 or email us at clinics@zitawest.com

Come and see me at the Fertility Show in Manchester

The Fertility Show, the UK’s leading event for fertility expertise comes to Manchester on March 25th and 26th. And I’ll be there on the 25th March, giving a talk called ‘How To Get Pregnant’ at 10.30am.

Whether you are just thinking about starting a family or have been trying for a while, The Fertility Show in Manchester is going to be packed full of advice, information and support to help you on your journey. You’ll have access to both seminars and exhibitors to explore all the best options for you and getting your questions answered. The Fertility Show is for everyone from those finding it difficult to conceive to adoption and fostering, from finding out how fertile you are to the alternatives available.

I’ll be talking about holistic approaches to fertility and IVF, all the things you can do right now to increase your chances of conception and how vital it is to prepare for pregnancy BEFORE you start trying to conceive.

Tickets are priced £10 in advance, or £13 on the door.

Get your ticket here: Book tickets