Wessex Fertility - Consultation Booklet

Pre-Conceptual Diet and Lifestyle Tips

Pre-Conceptual Diet and Lifestyle Tips

200 mg of caffeine is roughly equivalent to one of the following:

In general, you should aim to reduce the amount of high-fat, high-sugar foods you eat (such as cakes, pastries, fizzy drinks, some takeaway and fast foods). Make time for breakfast every day, and keep an eye on your portion sizes at mealtimes and any snacks between meals. SHOULD I TAKE A VITAMIN OR FOLIC ACID SUPPLEMENT? Whilst you can meet almost all your nutritional needs through a balanced diet, some experts believe that even the healthiest eaters could do with some extra help. A supplement though is a safeguard, and not a substitute for a balanced diet as above. Over-the-counter supplements sometimes contain large doses of vitamins and minerals that are potentially harmful to a developing baby. It is therefore sensible to use a supplement for pregnant women even before you conceive, there are specific pre-conception vitamins that you can buy over the counter at any chemist. Alternatively choose a supplement that contains a maximum of 100 per cent of the RDA (recommended daily allowance) of all the included vitamins or minerals. Make sure though that the supplement you use does not contain vitamin A or fish liver oil. For men, a vitamin preparation containing Selenium Coenzyme Q and zinc may be beneficial for sperm health and production. Folic acid is recommended to all; this B vitamin has been linked to a lower rate of heart attacks, strokes, cancer, and diabetes. It also reduces a baby’s risk of being born with defects to the spinal cord such as spina bifida (a serious congenital condition). Women who are trying to conceive should take a folic acid supplement of 0.4 milligrams (mg) or 400 micrograms (mcg). Take this from the time you stop using contraception until the 12th week of pregnancy. In addition, it is good to eat folate-rich foods such as dark green leafy vegetables (e.g. spinach or kale), citrus fruits, nuts, whole grains, brown rice, fortified breads and cereals. Some women will be advised to take a higher dose of folic acid at 5mg daily and this will be recommended to you by your consultant or GP if this is required. All adults, including pregnant and breastfeeding women are recommended to take 10 mcg of vitamin D each day. Most fertility pre-conception vitamins contain this. Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. In addition it is good to eat vitamin D rich foods such as: oily fish, eggs, certain breakfast cereals and milk. DOES CAFFEINE AFFECT FERTILITY? There is no consistent evidence to link caffeinated drinks (tea, coffee and colas) to fertility problems. However, the Food Standard Agency advises pregnant women to limit their intake of caffeine. Some studies show that having more than 200 mg of caffeine per day may be linked to miscarriage and low birth weight. As part of your preparations you could start reducing your intake of such things as chocolate, cocoa, fizzy drinks and coffee that contain caffeine so that you are used to less before you become pregnant.

• • • • •

2 mugs of instant coffee (100mg each) 2 cups of brewed coffee (100mg each)

4 cups of tea (50mg each)

5 cans of cola (up to 40mg each)

4 (50g) bars of plain chocolate (up to 50mg each)

IS THERE ANYTHING ELSE I / WE SHOULD AVOID? The Food Standards Agency recommends that women who are trying to conceive should also avoid the following: • Too much vitamin A. This means you should avoid eating liver and liver products such as pate and avoid taking supplements containing vitamin A or fish liver oil. You need some vitamin A, but if you have too much during pregnancy, this could harm your baby. • Fish containing mercury. E.g. shark, swordfish and marlin. It is also suggested not to eat any more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four mediumsize cans of tuna a week (with a drained weight of about 140g per can). High levels of mercury can harm an unborn baby’s developing nervous system. • Smoking and smoky places. Cigarette smoke contains harmful substances to eggs, sperm and developing embryos. • Overheating testicles. This can affect sperm production and quality. Wearing tight lycra for regular prolonged exercise (eg. endurance cycling, marathon running) and having regular saunas, hot baths (eg. hot tubs) are potential causes, and should be re- duced whilst trying to conceive. • Excessive Exercise. High impact, daily intense exercise should be avoided, whilst trying to conceive and during treatment. Some body fat is required for fertility, to “al- low” the body to become pregnant. Extreme exercise during treatment can reduce the chances of implantation of the embryo, if the core body temperature is increased. Moderate and consistent exercise is however encouraged as this improves stamina, and reduces stress and tension. We advise 30 minutes 3 times per week as a safe guide. • Excessive stress. This impacts the way your body functions. Prolonged periods of stress affect pre-conceptual health and should try to be avoided to help conception and improve fertility. Try to identify what situations you find most stressful and then avoid these or, if this is not possible, take time to relax and de-stress at every opportunity. • A hectic, busy life with little time for relaxation, attention to diet or socialising. This often produces problems with sleeping and a reliance on alcohol to relax. A less busy schedule generally promotes more happiness and a greater sense of well-being leading to improved pre-conceptual health.

WF01-INF-CLN-0047

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WF01-INF-CLN-0047

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