There’s no shortage of tips for women who are planning to get pregnant, but what about the guys? A male factor is present in over one-third of couples facing fertility issues, which is why a healthy lifestyle can be just as crucial for dads-to-be.
Are you trying to conceive or planning to start soon? Here’s what you and your partner can do to support your fertility and prep for a healthy pregnancy.
Eat a balanced diet
Research suggests that diet may impact fertility in both men and women. For guys looking to optimize their sperm health, it’s about eating less processed meats, saturated fats, soy, and dairy and more fresh produce, fish, nuts, and other healthy fats.
For women trying to conceive, the menu is pretty similar. We’re talking less processed foods, trans fats, and sugar and more whole grains, seafood, poultry, fruits, and veggies.
Take your vitamins
Since it can be tough to get all the nutrients you need from diet alone, both men and women might want to consider taking pre-conception supplements. For women, look for a prenatal with folic acid, iodine, iron, and vitamin D. Elevit pre-conception and pregnancy multivitamin is a supplement specially formulated for women trying to conceive or planning to soon. It contains these four key nutrients, along with other essential vitamins and minerals.
- Folic acid (folate) can prevent neural tube defects when taken before and during conception.
- Iodine supports the healthy development of a baby’s brain.
- Iron is needed to form red blood cells, which are essential when blood volume increases during pregnancy.
- Vitamin D supports the healthy development of foetal bones and teeth.
Elevit suggests taking a supplement at least a month (or a full menstrual cycle) before you start trying to conceive to build up vital nutrients in the body.
For men, opt for a male fertility supplement like Menevit with a unique combination of antioxidants to help promote sperm health.
- Vitamin C is an antioxidant that supports both sperm health and motility.
- Vitamin E can protect from DNA damage in sperm.
- Zinc increases testosterone production, a key component of male fertility.
- Folic acid (folate) can also protect sperm from DNA damage.
- Lycopene has been shown to support sperm production and viability.
- Selenium is a mineral associated with a healthy male reproductive system.
- Garlic oil is a natural anti-inflammatory that may help support male fertility.
The sooner men begin taking a prenatal supplement, the better. Elevit recommends starting Menevit at least three months before conception, as it takes about 74 days for sperm to regenerate.
For those trying to conceive, staying physically active might be just as critical as eating a balanced diet and taking daily supplements. But don’t worry — you don’t have to start training for a marathon. Moderate exercise is associated with good sperm health in men. For women, it’s very important to try to maintain a healthy weight.
Try to chill
Other factors like increased stress can also affect fertility, so we recommend trying to relax as much as possible. Of course, this is easier said than done. But if you’re feeling more stressed or anxious than usual, you might try meditating, exercising, spending time outdoors, or implementing other forms of self-care.
Check in with a healthcare provider
It’s always a good idea to check in with your healthcare provider before you start planning. They can answer any questions you have about fertility and lifestyle changes you’re planning to make. Also, if you’re having trouble managing stress on your own, we recommend reaching out to a mental health professional.
Elevit and Menevit are comprehensive pre-conception supplements designed to support women and men who are trying to conceive. With daily supplementation, you and your partner can build up the nutrients needed to support conception from the day you start planning.
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