The Sanatogen His & Hers 8-point Fertility Checklist

Having a baby is one of the most important times in your life. So, it’s important to ensure that you and your partner are in optimum health. Making a few lifestyle and nutritional changes now will not only help boost your chances of conceiving but may also help to give your unborn baby a good start in life.

And remember it’s not only a woman’s responsibility – men need to do their fair share too! So, here to help you on your way is the Sanatogen His & Hers 8-point fertility checklist with fertility expert Dr Chris Steele.  

1.    A good diet

Both mums and dads-to-be should make sure they’re eating a healthy well-balanced diet. A poor diet is known to affect both the quality and quantity of a man’s sperm - men should ensure they are eating plenty of foods rich in vitamin C, found in oranges, and zinc found in baked beans, lean mince meat, diary produce e.g. milk, cereals, breads etc.  Both men and women’s diets should include plenty of fresh fruits and vegetables, protein-rich food such as fish, poultry or pulses, and whole grains. Now is the time for both of you to quit the junk food! Once you’re pregnant, avoid certain fish such as marlin, shark and swordfish, as well as liver and alcohol.

2.    Take a supplement

It’s not always easy to get all the right vitamins and minerals through diet alone whilst trying to conceive, so why not try a ProNatal supplement. Knowing which supplement and multivitamin to take before, during and after pregnancy can be confusing. Try taking an all in one combined supplement tailor made for men and women such as Sanatogen ProNatal His & Hers.  

3.    Timing & Lying

The day you ovulate and those days immediately before and after are the best times to conceive, as your eggs can only survive 12-24 hrs after release, whereas sperm can survive for 3-5 days inside the cervix, womb and fallopian tubes.  Your most fertile day is 14 days before the first day of your next period.  Many women think it is 14 days since their last period and count forward but this is wrong – you need to count back.  If you have a regular cycle this is easy to calculate but if your cycle is irregular it becomes very difficult.  And, ideally you should be having intercourse two days before this day, on the day, and 2 days after.  

After intercourse do not get up and go to the loo. Lie in bed as long as possible as this gives sperm a chance to find the cervix, work their way up through the interior of the womb, and spread into both fallopian tubes.

4.    High anxiety and stress

High anxiety and stress levels are known to affect both fertility and pregnancy.  So if you’re working hard, staying up late or constantly trying to meet high-pressured deadlines, make positive changes to reduce some of the stresses in your life. Why not think about taking a yoga class, use a relaxation CD or go for a long walk.

5.    Smoking & alcohol

Excessive alcohol intake and smoking are bad news for a healthy sperm production.  So both you and your partner should quit smoking and say goodbye to those party nights.

6.    Exercise

Take regular gentle exercise - aim for three 30-minute sessions each week. Why not try walking, swimming or cycling.

7.    Drugs and medication

If you or your partner need to take any medication make sure you tell you’re GP that you’re trying for a baby.

8.    Discussing the issues

And last but not least, before you both start actively trying, it might help to discuss some of the potential issues that could arise from having a baby.  These might include; how will a child change your lifestyle, what are your attitudes to raising a child, will either of you give up work and how will you cope financially?

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