According to reproductive biologist Grace Dugdale, both fathers and mothers-to-be should change their lifestyle up to two years before starting a family. This includes giving up alcohol and losing weight. Her reasoning is that it can take a full year before our bodies adjust to a healthy diet – one that contains the nutrients to boost fertility.
“The standard advice is to allow three months before conception to take folic acid and live healthily, but that does not give people enough time to make the necessary changes,” she said during a recent talk at the Manchester Fertility Conference.
“Couples get married, then they wait until they have problems conceiving before making the changes to their diet and lifestyle that could help them, and it is heartbreaking if they then end up with fertility problems that might have been solved earlier.”
“Basic things like getting their vitamin D checked can make a big difference,” she added.
Studies suggest men can increase their fertility by drinking moderately, eating nuts and leafy greens and exercising at least three times a week. For women consuming a balanced diet (rich in fibre, folate, lycopene and fruits and vegetables), while minimising the consumption of highly processed foods is key.
Weight is also an important factor. Being under or overweight will not only cause you to not ovulate regularly but also decrease the chance of any given embryo implanting. As Dugdale explains:
“A mother's weight and diet around the time of conception and immediately before has a significant effect on the future health of the baby.”