Focus on fertility | How to boost fertility
let’s get started
Welcome to the program - we are so glad you've joined us. You must be here because you want to learn more about nourishing your fertility. You’ve come to the right place to set you on the best path - let’s dive in.
The important stuff
Before we start, we want to cover some important points. When people experience delays to conceiving or infertility there may be a variety of factors at play. It is really important that you visit a healthcare professional to get a proper review and diagnosis. Do not self-diagnose, and never self-implement a radical diet plan or change without expert advice.
One of the things your medical professional will do is assess your unique situation and refer you to the right medical provider, typically a fertility specialist, and other health care professionals to support you on the journey of growing your family.
We also want to acknowledge there are a variety of ways people can grow their families! Using donor sperm, donor eggs, donor embryos, gestational surrogates and more. Throughout this program, feel free to take the elements that are relevant to you and you can leave the rest.
Okay, so now we have that covered...
This short program will cover the importance of diet in helping to support fertility. It may help you identify areas where you can implement simple changes to help improve your health before a baby. It will help you assess some key areas that could be impacting your fertility health and then bring this information along with you, when you visit your healthcare professional next time.
When we discuss fertility & conception, many different things spring to mind which may make the topic overwhelming. Instead, we are going to focus on the ideal recipe for conception. Just like a recipe, there are key ingredients that need to come together to make the dish.
Here are some of the key ingredients to the conception recipe, we will discuss each key ingredient over the next 4 days in this program:
- Healthy eggs - found in the ovaries of a female.
- Healthy sperm - from a male.
- Ovulation - regular and predictable release of the egg from the ovary.
- Implantation - the process of an egg that has been fertilised with sperm implants into the lining of the uterus.
1 in 6 Australian couples experience fertility problems. Fertility concerns are common, you’re not alone.
For additional services and support:
- Centre of Perinatal Excellence (COPE) for support around the emotional challenges around preparing for parenthood.
- Find a Psychologist - in-person and online consultations are available depending on the practitioner.
- If you need urgent mental health support, please present to your local emergency department or call 000. Crisis support is also available via LifeLine 24/7 on 13 11 14.
Get prepared ahead of time
In this short program, we will help you incorporate some simple dietary changes that may support each of these ingredients - (eggs, sperm, ovulation and implantation) and give you some key action steps so you can explore this further with your healthcare professional.
At least 3 months, or longer, is needed for diet and lifestyle to make any impact on fertility health. This is because the lifespan of sperm is roughly 2-3 months and whilst females carry eggs from birth, the 3 or more months prior to ovulation is key in the maturation phase of the egg.
There are also a number of other practical reasons for the 3 month preparation period including:
- Arranging private health insurance for pregnancy cover, if you wish.
- Dental check-ups & procedures, if required.
- Updating your vaccine status, if required, as guided by your doctor.
- Adjusting medications.
- Commencing a prenatal vitamin that contains at least 500 mcg folic acid and 150 mcg of iodine, for at least 3 months before conception too. Chat to your healthcare professional for specific guidance on what will work best for you.
Simple preconception checklist
To make it easy, we have developed a simple preconception checklist for you to consider with your medical practitioner.
Why does preconception nutrition matter?
What you eat and your health status before (and during) pregnancy and parenthood goes beyond improving fertility health and a positive pregnancy test. It may also help to reduce the risk of pregnancy-related complications (for example, gestational diabetes). And even your future child’s long-term health outcomes including their future risk of chronic conditions such as heart disease and type 2 diabetes.
The reason why diet and lifestyle factors may impact the next generation before you have even conceived is due to the concept of epigenetics. Think things such as stress, exercise, weight, smoking & alcohol exposures, environmental exposures and more.
Epigenetics is the impact of your environment on the way that your genes (or DNA) are expressed, they do not change the underlying DNA sequence, and are reversible! Think of it as a light switch, what you eat and expose yourself to before, during and after pregnancy can flick on and off different light switches on the genetic code, including the DNA that lives in the egg and sperm cells of your future baby.
It can be a bit of a tricky concept to wrap your head around, you can learn more in this TED talk from geneticist Courtney Griffins.
So it’s safe to say, your health and wellbeing prior to conception is a whole lot more than just getting pregnant, and is absolutely worth spending time on making some simple, but effective, changes to improve the health of yourself and the next generation too!
Your Three Action Steps
If you are planning on actively trying to conceive in the next 3 months, here are some key action items to consider and to bring to your doctor.
Remember, after 12 months of trying to conceive (defined as regular unprotected sex) females aged 35 years or 6 months for those females aged 35 years and over, should seek expert advice from a fertility specialist for future investigations and support.
Book a GP appointment
ideally, book a long appointment slot with your GP for a preconception health screening. Everyone should see a GP before trying.
Start a pregnancy specific supplement
prenatal vitamins must contain at least 500 mcg folic acid (a B vitamin) and 150 mcg iodine (RANZCOG). Consult your healthcare professional for an individualised recommendation.
Start tracking your menstrual cycle
follow when your period starts, cycle duration, other notes (heavy/light? any spotting? What about clots and period pain?) You can use a period tracking tool such as Clue, Flo or Fertility Friend.
Keep an eye on your inbox
- Tips to help support the health of eggs & sperm with diet.
- Tracking ovulation and eating to help support regular ovulation.
- Incorporating key foods to help enhance implantation.
- Where to go for more help to support you on your trying to conceive path.
