Nutrition and Fertility

pregnancy dietIf you are currently trying to get pregnant or planning to try for pregnancy in the next several months, it’s time to start thinking about your nutrition. A healthy pregnancy diet can improve your chance for pregnancy as well as shorten the time it takes to get pregnant.

Importance of Body Mass Index

By now we have all heard that having a normal body mass index, or BMI, gives you your best chance for getting pregnant and your lowest risk for miscarriage. What you may not know is that regardless of your BMI, making healthy dietary changes can still have a very beneficial effect.

Standard American Diet

Unfortunately, most Americans eat what is called the Standard American Diet that includes high amounts of meat, dairy products, and processed foods while consuming too few fruits, vegetables, and whole grain carbohydrates. Over time, this type of diet and can lead to chronic inflammation throughout the body that is thought to be the starting point for many diseases. The Standard American Diet has led to not only obesity, cancer, heart disease, and type 2 diabetes, but can also contribute to fertility problems in men and women.

Choosing the Best Pregnancy Diet Food

There are a few simple changes that you can make that can start you on the path to better health and improved fertility.

  • Increase your consumption of whole grains like whole wheat bread, quinoa, and brown rice
  • Add more fruits and vegetables to your plate and try to mix it up so you get a wide variety of colorful food for maximum phytonutrients
  • Try to get most of your daily protein from vegetables (yes, veggies have protein!) or low mercury-containing fish rather than from meat and dairy
  • Avoid processed foods and choose healthy snacks like nuts instead
  • Limit refined sugar and simple carbohydrates like white rice and white flour
  • Eliminate sugary beverages! This includes soda, sweetened tea or coffee drinks, and juices
  • If you’re craving a treat, 2 small squares of dark chocolate per day is good for you!

Prenatal Vitamins

Now of course one final thing to mention is the importance of starting a prenatal vitamin a few weeks before you conceive. Starting your vitamin early means that you will have the best chance for adequate folic acid levels to reduce the risk for certain birth defects that can start developing before you even know you’re pregnant.

Check my Instagram discussion of fertility nutrition and wellness @healthyfertilitymd

What Causes Infertility in Women?

infertility in womenAn estimated 10 to 18 percent of couples have trouble getting pregnant, staying pregnant, or having a successful delivery. Female infertility, defined by a woman that is unable to get pregnant after one year of trying (or six months if a woman is 35 or older), effects as many as 6.1 million women according to the CDC.

Before understanding the causes of infertility in women, it can be helpful to understand what is needed for a woman to become pregnant. The following must occur, her:

  • Ovaries must release a mature egg during ovulation
  • Fallopian tubes must be open to allow the sperm to fertilize the mature egg, creating an embryo
  • Uterus must be healthy and unobstructed to allow the embryo to implant and to support the developing fetus

Causes of Female Infertility

Female infertility can be difficult to diagnose. In women, several factors can disrupt this process, resulting in infertility. The most common reason why women experience infertility is due to ovulation disorders. If you have an ovulation disorder, you may ovulate (a mature or immature egg) infrequently or not at all. Symptoms of ovulation disorders can include irregular or absent menstrual periods.

Problems with the regulation of reproductive hormones, such as with polycystic ovarian syndrome (PCOS), can also cause issues with ovulation. PCOS is the most common cause of female infertility. Problems in the ovary can cause ovulation disorders, such is the case with primary ovarian insufficiency (POI), in which a woman’s ovaries stop functioning normally before she is 40.

Less common causes of fertility problems in women include:

  • Blocked or damaged fallopian tubes – This can be due to several factors, including:
    • Pelvic inflammatory disease, an infection of the uterus and fallopian tubes due to chlamydia, gonorrhea or other sexually transmitted infections.
    • Surgery in the abdomen or pelvis, including surgery for an ectopic pregnancy.
    • Endometriosis, when uterine lining tissue develops outside the uterus, which can damage the fallopian tubes. Surgery to remove tissue outside of the uterus to alleviate pain can also cause scarring. Endometriosis can also disrupt the implantation of the fertilized egg in the uterus.
  • Physical problems with the uterus or cervix, due to:
    • Uterine polyps or tumors (fibroids or myomas), which are non-cancerous clumps of tissue and muscle on the walls of the uterus.
    • Uterine abnormalities present from birth, such as an abnormally shaped uterus.
    • Abnormal cervical mucus which can hinder how sperm travels through the cervix into the uterus.
  • Unexplained causes – Some fertility challenged couples will be told there is no explanation for why they can’t conceive. It may be important to note, however, that in many cases, the odds of conceiving on your own may be higher than it is for most infertility diagnoses.

Small Changes Can Make a Big Difference

Risk factors that are a result of certain lifestyle choices may put you at a higher risk of infertility. You can increase your chances of conception by following advice regarding basic lifestyle choices. These include:

  • Maintain a healthy body weight. Overweight and underweight women are at increased risk of ovulation disorders.
  • Exercise moderately. Overly excessive exercise has been associated with decreased ovulation.
  • Quit smoking. See Can Smoking Really Affect My Chances of Getting Pregnant for more info.
  • Avoid alcohol.
  • Avoid illicit drugs.
  • Reduce stress. Stress can make it more difficult to conceive and even affects men too. For more, read our Stress and Conception.
  • Limit caffeine. Reduce consumption to 1 to 2 cups of coffee per day or eliminate completely.

The main risk factor that you can’t control? Age. The quality and quantity of a woman’s eggs begin to decline with increasing age. For more information, read our article How Does Age Affect A Woman’s Ability to have a Baby?

Conception is Our Life

At Vios, we care about making your dreams of parenthood a reality. Not being able to conceive a child can be stressful and frustrating, but we are here to help and have a variety of infertility diagnostic tests and treatment options available.

To understand what infertility treatments may be best for your situation, contact us today to schedule an appointment.

Common Causes of Infertility

causes of infertilityAccording to The American Society for Reproductive Medicine, infertility is defined as the inability of a sexually active couple who are not using birth control to get pregnant after one year of trying, and for women who are 35 or older, that window shortens to 6 months. Causes of infertility can be due to the woman, the man, by both the woman and man, or due to unknown problems.

Out of the 15% of couples that have trouble getting pregnant, female infertility affects about 10% of women of reproductive age and approximately 7% of all men.

Common Causes of Infertility in Women

The most common cause of infertility in women is due to ovulation disorders, accounting for about 1 in 4 infertile couples. Every month during the female menstrual cycle, an egg is released from the ovaries into the fallopian tubes in a process called ovulation. Prior to being released, follicles – each containing an immature egg – in the ovaries must grow and develop into mature eggs. While a woman’s body has many immature follicles, each month only one becomes the dominant follicle that matures and is released during ovulation. For conception to be achieved, ovulation must occur.

If you have an ovulation disorder, you may have irregular or absent menstrual periods, meaning there is no egg (or an immature egg) available to be fertilized.

PCOS

Polycystic ovary syndrome (PCOS) is the most common cause of infertility in women and is responsible for 70% of infertility issues in women who have difficulty ovulating. The condition is caused by problems with the regulation of reproductive hormones that results in a series of small cysts on the ovaries. PCOS is defined by an erratic menstrual cycle, meaning your periods can be irregular or even no period at all for a few months at a time. According to the PCOS Foundation, 10 percent of women of childbearing age are affected, but less than half are diagnosed.

The ovulation-inducing oral medications clomiphene citrate (also known as clomid) and letrozole are the principal treatments used to promote ovulation. For women not responsive to these medications, even with diet and lifestyle modification, there are additional treatment options available such as stimulating the ovaries to produce eggs with follicle-stimulating hormone (FSH) injections followed by an intrauterine insemination (IUI) or in vitro fertilization (IVF).

POI

Problems in the ovary can also cause ovulation disorders, such as with primary ovarian insufficiency (POI), in which a woman’s ovaries stop functioning normally before she is 40. It’s less common than PCOS, affecting 1 in 100 women younger than 40, and the main cause is from hormonal imbalances. The first sign of POI is usually menstrual irregularities or missed periods. Additionally, some women with POI have symptoms like those experienced by women who are going through natural menopause.

For patients diagnosed with POI, the most common fertility treatment includes donor eggs. For young patients who are beginning to experience the symptoms of POI, fertility preservation may be an option.

Endometriosis

Endometriosis is a disorder where uterine lining tissue develops outside of the uterus on the pelvic organs. The uterine lining continues to function like it would in the uterus by thickening and breaking down with each menstrual cycle. However, this displaced tissue has no way to exit your body which leads to pain, adhesions, and scarring. Endometriosis can affect the fallopian tubes, ovaries and other pelvic tissue which can affect your chances of conceiving. This can also disrupt the implantation of a fertilized egg in the uterus.

For women with endometriosis, there are different treatment options based on the severity of their disorder. It is also important to note that endometriosis may worsen with time and a consultation with a fertility specialist at a younger age can help guide the patient on their chances of success as they age.

Common Causes of Infertility in Men

Causes of infertility in men is usually due to deficiencies in the semen, such as low sperm production, abnormal sperm function or blockages that prevent the delivery of sperm. The following are some common male fertility conditions:

  • Varicocele – The most common (and reversible!) cause of male infertility is varicocele – a condition of swollen testicle veins that is present in about 15% of all men and in about 40% of infertile men.
  • Klinefelter Syndrome – a chromosomal defect that occurs in males early in the womb that results in smaller testes which reduces the levels of testosterone and sperm production that naturally occurs.
  • Immune infertility related to antisperm antibodies – when the immune system mistakes sperm for a harmful intruder cell and tries to destroy them is considered the cause of infertility in roughly about 20% of infertile couples.

There are several ways in which a male’s sperm production can be considered abnormal, the most common being:

  • Oligospermia – when there is a low concentration of sperm in the semen. Often, exhibiting a higher percentage of abnormal sperm cells.
  • Azoospermia – when there is no measurable level of sperm in the semen.
  • Necrospermia – when the sperm is either immobile or dead.

While published statistics tend to focus on the woman, it is important to note that male infertility diagnoses are just as common. In most cases, there is no obvious sign that a man is infertile without testing.

Unexplained Causes

Approximately 1 in 4 fertility challenged couples will be told there is no explanation for why they can’t conceive. It may be important to note, however, that in many cases, the odds of conceiving on your own may be higher than it is for most infertility diagnoses.

At Vios Fertility, Conception is Our Life

At Vios, we are here to make your dreams of parenthood come true. Not being able to conceive a child can be stressful and frustrating, but a number of infertility diagnostic tests and treatments are available. We work with you to show you your chances of success utilizing different treatment plans based on your specific medical situation. During your consultation, we will discuss your goals for family building, your medical history, and review needed fertility testing to determine the best treatment path for you.

To understand your specific options concerning fertility diagnosis and treatment paths, schedule a consultation today.

Am I Fertile?

Fertility and Ovulation

fertileFertility is defined by the ability of a woman to conceive and bear children through normal sexual activity. Ovulation, on the other hand, refers to the actual day in a woman’s menstrual cycle when pregnancy is possible and occurs when hormone changes trigger an ovary to release an egg. A woman’s fertile window varies but is generally the day an egg is released from the ovary (ovulation) and the five days beforehand.

So, how do you know if you are fertile? The odds are with you because only about 12% of women have trouble getting or staying pregnant, according to the National Center for Health Statistics. However, it can be hard to know your fertility until you try to conceive. Here are some things that can give insight into your fertility health:

  • Your age – a woman’s fertility declines with age. Fertility is at it’s peak when we’re young adults with average fertility declines starting in the mid-30s and ending with menopause.
  • Regular menstrual cycles – show hormones are in sync and you are ovulating.
  • Healthy teeth and gums – research show those with gum disease take longer to conceive and good dental health reduces risk of miscarriage.
  • Pelvic pain – long heavy, painful periods or pelvic pain could be a sign of fibroids or endometriosis which can affect your ability to conceive. Pelvic trauma or past surgeries can also affect fertility.
  • Unchecked STDs – pelvic inflammatory disease (PID), a byproduct of certain STDs, can damage your reproductive organs and increase your risk of infertility. Practice safe sex, and if you think you have an STD, see your doctor right away for treatment.
  • Healthy lifestyle – eat a healthy diet, get good exercise, lower stress, don’t smoke, and limit alcohol intake to help improve your fertility.
  • Healthy weight – a body mass index (BMI) that is too low can cause ovulation to stop as the body tries to conserve energy. A BMI that is too high can disrupt hormone levels. Insulin resistance can inhibit ovulation and affect egg quality as well as embryo/fetus development. A healthy BMI range is from 20-24.

Also, knowing about ovulation and the changes in a woman’s body will give clues about the best time to conceive. Here’s how you can recognize the signs that can indicate when you’re ovulating:

  • Cervical mucus – More estrogen causes cervical mucus to become stretchy and clear, like egg whites. This helps sperm survive and swim. After ovulation, cervical mucus becomes stickier and thicker.
  • Abdominal pain – A mild ache or pain in the lower abdomen that comes on suddenly, usually on the side of the ovary releasing the egg, called Mittelschmerz. This can occur just before ovulation when follicle growth stretches the ovary or when the follicle ruptures and the egg is ovulated.
  • Breast soreness/tenderness – This usually begins around ovulation and is caused by the rush of hormones.
  • Light spotting or discharge.
  • Increased sex drive

Some women find it helpful to use a fertility calendar to track their fertile days and ovulation. We recommend Glow, Fertility Friend, or Clue, apps for fertility and more. Other tracking tools are over-the-counter ovulation predictor kits like those made by Clearblue. These kits are designed to detect increased hormone levels in urine and signal when you’re most fertile.

Let’s Talk About Infertility

What is infertility? Infertility affects about 10% of women aged 15 to 44 and is defined as the inability of a sexually active couple who are not using birth control to get pregnant after one year of trying, according to The American Society for Reproductive Medicine.

For women who are younger than 35 and aren’t pregnant in a year or for women who are 35 or older and aren’t pregnant in 6 months, plan to see a fertility specialist. Around 85% of couples who are trying will be pregnant within a year, so if you can’t get pregnant now, it could be a sign that something medical is preventing you from conceiving and you may need extra help to achieve your goals of a family.

Of all cases, infertility can be due to the woman (33%), the man (33%), by both sexes, and due to unknown problems (33%), approximately.

The best way to know if your fertile is to get a fertility checkup to check your hormone levels and egg health.

At Vios, Conception is Our Life

Just as each individual is unique, the same is true of their fertility.  During your consultation, we will discuss your goals for family building, your medical history, and review needed fertility testing to determine the best treatment path for you.

To understand your specific options concerning fertility diagnosis and treatment paths, schedule a consultation today.

How Does Age Affect A Woman’s Ability to have a Baby?

Age and Fertility

age and fertilityWhen you are trying to conceive, it can be daunting to look at the charts that indicate your chances of getting pregnant in your 20s, 30s, and so on. But how do age and fertility go together to really affect a woman’s ability to have a baby?

“Your biological clock is ticking” is an unwelcome statement most women have heard at some point during their life. Unfortunately, your ticking clock is based on clear data and time will run out. However, just how much one’s chances fall as one ages can be unexpected. The undeniable truth is that age is the most significant factor that affects a woman’s fertility and chance to have a healthy baby, and it affects men too!

Best Years

A woman’s best, physical reproductive years are in her 20s. During this time, she has a 25-30% chance of getting pregnant each month. Even though the 20s are prime time for a woman’s body, that isn’t always the case when it comes to being ready to have a child. In fact, an increasing number of women are choosing to wait to have children.

In fact, when the Centers for Disease Control studied birth rates in 2016, they found that “rates for older women continued to rise, resulting in a higher birth rate for women aged 30–34 than for women aged 25–29 for the first time since 1940 when the data became available.”

Even though, most women reach peak fertility between the ages of 23 and 31, your chances of conceiving in your early 30s are only slightly lower than in your late 20s.

So, while a woman’s fertility starts to decline in her early 30s, that decline doesn’t start impacting most women until it begins to speed up after age 35. That means there is a big difference in try to conceive in your early 30s compared to your late 30s.

The Dreaded Decline

It’s a pretty well-known fact that age 35 is a significant milestone for women when it comes to fertility and starting or growing your family. By age 40, the chance of getting pregnant every month drops from 25-30% in your 20s down to just 5% every month, with about 25% of women over 35 experiencing difficulties becoming pregnant.

What Aging Does to The Body’s Reproductive System

For women, the number of eggs you’re born with are all the eggs you get. That set number of eggs age with you throughout your lifetime and decrease in quality and total amount over time. A newborn baby girl is born with 1 to 2 million eggs and by puberty, that number goes down to about 250,000-500,000 eggs. By early to mid-30s, a woman has around 25,000 eggs left. Just as leading a healthy lifestyle can slow the decline of egg quality, bad habits can age eggs faster. Unfortunately, you can’t reverse the damage once it’s been done.

As men get older, it is a decline in testosterone that affects fertility. Male fertility generally starts to decline around age 40 to 45 years of age. The volume, quickness (motility), and overall quality of the sperm declines as men age. While the decline of male fertility is subtler, it still presents increased risks for the health of the child.

Chance of Conception Decreases While Risks Increase

It’s important to understand the increased complications of advanced maternal age and be as proactive in addressing and mitigating these risks the best way possible. We know aging reduces the overall chances of pregnancy and increases time to pregnancy (how many cycles it takes to conceive), but aging on both the man and woman’s parts can negatively affect your pregnancy and the baby’s health.

Genetic abnormalities increase as the age of the parents rises, leading to a higher chance of miscarriage as well as pregnancy-related complications like an increased risk for an ectopic pregnancy. The rates of gestational diabetes, and high blood pressure. Furthermore, c-sections also increase for those over 35 compared with mothers in their 20s. Additionally, complications for the baby, including preterm birth, poor fetal growth, low birth weight, and neonatal mortality increase with advanced maternal age. Most significantly for aging men, fathers aged 40 or over are at increased risk of having children with mental health and developmental disorders.

Understanding YOUR SPECIFIC Risks

While this all may sound scary, it is important to note every couple is different. Try to keep in mind that most healthy women over the age of 35 have healthy pregnancies and healthy babies. A consultation with a board-certified OB/GYN or reproductive endocrinologist (REI) will help you understand your specific risk factors based on a comprehensive overview of your medical history and overall health as a couple. Your physician can also review additional steps (like lifestyle changes) or tests (like genetic testing) that can be done to increase your overall chances for a successful outcome.

Ready or Not, You Have Choices

As with all things pregnancy-related, fertility is different for each individual woman, but experts say that women age 35 and older need to get serious if they want to have children and especially if they want more than just one child.

If you aren’t ready for children as you approach that 35-year milestone, you do have options if you still want children one day. Some women choose to freeze their eggs. This option literally freezes the eggs at the age the woman is at retrieval. With egg freezing you can pursue other goals without giving up your dreams of parenthood! While there are more options available the younger a woman is, women over 35 still have choices about building a family. A consultation with a fertility expert can give you more information on options that might be the right fit.

Help If You Need It – Vios Cares About Making Your Dreams of Parenthood Come True

Our mission, at Vios Fertility Institute, is to help our patients find their way to fertility health and treatment with the highest chance of success by providing them with innovative, scientific, cutting-edge treatment options along with an unparalleled patient experience.

Contact us today to schedule an appointment,  and we can discuss options for achieving your ideal family!

Stress and Trying to Conceive

stress and trying to conceiveStress and infertility don’t go hand in hand, but stress can make it more difficult to conceive and even affects men too! So, what is it about stress and trying to conceive?

Having a hard time getting pregnant can be a real stress itself. While staying calm and letting nature take its course is much easier said than done, there’s certainly some truth to it.

Stress Triggers Hormone Production

While the exact link between fertility and stress remain a bit of a mystery, many doctors believe hormones like cortisol or epinephrine that flood the body during stress could play an important role.

What we do know is that stress can affect a part of your brain called the hypothalamus, which regulates your hormones, including the hormones required to release your eggs. Not just you either – it regulates your partner’s testosterone levels, too. So, the real issue is that stress can delay your ovulation AND if your partner is experiencing stress too, it can weaken his sperm.

Doctors may not know the exact links between stress and trying to conceive, but growing research shows that a connection is hard to ignore.

Some studies have found that when stress-reduction techniques were used, some women were able to get pregnant when they couldn’t get pregnant before. Other studies point to the idea that stress (and sometimes “trying too hard”) may play a role in up to 30% of all infertility problems. Additionally, some studies indicate that it’s possible that reducing stress may help enhance proteins within the uterine lining that are involved in implantation and may also increase blood flow to the uterus, which also affects conception.

Signs You May Be Stressed

If you’re trying to conceive and you’re under stress, your cervical mucus may indicate that something’s not right. As you approach ovulation, you would typically have an increase in cervical fluid wetness. However, during times of stress, you may find that typical wetness is disrupted by days of dryness interspersed throughout – almost as if your body is trying to ovulate but is getting thrown off by the stress that is delaying ovulation.

Different Kinds of Stress

It can be important to note that there is a considerable difference between constant and sudden stress. Your body can adapt to high, but consistent, stress levels. Once your body acclimates to consistent stresses, you will likely still ovulate each cycle. Sudden stress on the other hand, like a car wreck or an unexpected death in the family, is much more likely to interfere with your cycle and delay ovulation.

Everyone is Different

Of course, every woman’s experience with stress and fertility is unique. Some women find that the stress of going on a week-long vacation is enough to delay ovulation. Others have found that a severely traumatic incident like a close death didn’t impact their cycle at all. Some women found that positive stress, like that from planning a wedding, was enough to throw off their cycle. You’ve heard it all before, but everyone is different, and the reasons behind how or why stress impacts fertility may also be very individual.

Work Out What Is Stressing You and Make Positive Changes

Try making changes in your life so that you feel more relaxed and pick up healthy habits that help to reduce stress. Start by making little changes, like meditating or doing yoga for 5 minutes on Monday and work your way up to 30 minutes by the weekend. Give acupuncture a try. Eating healthy is always a given, as is exercising (even a short walk counts). Start keeping a journal. Even take a break if you need to.

Check out apps like Expectful Meditation that offer guided meditation for your fertility, pregnancy, and motherhood journey.

The Good News

The good news is that stress should not prevent you from getting pregnant, it just complicates things and makes it more difficult for some women. If you’re having sex every two to three days throughout your cycle, stress-induced delays to ovulation should not stop you from conceiving. A delayed ovulation simply lengthens your entire cycle.

You can confirm whether you have ovulated by tracking your basal body temperature. You should see a sustained rise about a day after ovulation, indicating the onset of your luteal phase, which lasts until the start of your next menstrual period.

Help If You Need It – Vios Cares About Making Your Dreams of Parenthood Come True

Everyone’s fertility journey is different. At Vios, our team approach focuses on helping you navigate the journey and make your dreams of parenthood a reality. If stress-reduction techniques don’t appear to be helping you conceive, it may be time to seek help.

Contact us today to schedule an appointment. With Vios on your side, we can help you find out if there are other reasons you may not be ovulating and recommend treatment options.

What Sexual Positions Are Best for Getting Pregnant?

A Conception Misconception

best positions for conceptionAccording to the experts, there’re not best positions for conception. In fact, different sex positions aren’t going to make much difference when you’re trying to conceive. Sperm typically reaches its target no matter the position. So just stick with what feels best for you and your partner!

Side Note About the Female Orgasm. Although mutual pleasure is important to a healthy sexual relationship, there is no evidence that the female must have an orgasm to conceive. Gentle contractions in the womb can help to move the sperm along, up into the cervix, but these happen with or without the female orgasm.

Real Advice for Getting Pregnant

Looking outside the best positions for conception, to optimize a woman’s fertility, nothing is better than a healthy lifestyle. Forming healthy habits before conceiving is a key to improving pregnancy and birth outcomes, while also increasing your chances of getting pregnant. But what else can women do to improve their odds of having a baby?

Timing is Everything: Ovulation Calculation

Ovulation refers to the days in a woman’s menstrual cycle when pregnancy is possible and is sometimes referred to as the “fertile window.” As with all things pregnancy-related, this varies from woman to woman and depends on the length of the menstrual cycle.

If you know your average menstrual cycle length, you can work out when you ovulate. Ovulation happens about 14 days before your period starts.

For example, if your average menstrual cycle is 28 days, you ovulate around day 14, and your most fertile days are cycle days 10, 11, 12, 13, and 14. Your egg can only be fertilized for up to 24 hours after ovulation. If it isn’t fertilized, the lining of the womb is shed along with the egg and your period begins, marking the start of the next menstrual cycle.

A Sexy Schedule

It’s important to note that research indicates that a lot of women (even ones that use ovulation tracking apps) tend to guess when they’re ovulating incorrectly. For this reason, it is recommended to have sex every other day during the fertile window. And having sex more than that won’t hurt your chances. Because sperm can live for up to 5 days after being ejaculated into a woman’s body, you can actually get pregnant from having sex before you ovulate. That’s why it’s possible to get pregnant if you have unprotected sex while menstruating. If you ovulate shortly after you finish your period, the sperm may still be alive and can fertilize the egg.

Healthy Lifestyle Choices

Reaching a healthy weight, eating a balanced diet, creating and sticking to an exercise routine that works for you, and kicking bad habits before pregnancy can reduce or may even eliminate the risks of some birth defects that occur early in pregnancy. For more info, check out our blog article on Natural Ways to Increase Fertility.

Symptoms of Infertility & When to Seek Help

Infertility is defined as the inability to conceive within 12 months if you are under 35 and the inability to conceive within 6 months if you are over 35. Extensive research shows that most couples (about 85%) will achieve pregnancy within one year of trying. Only an additional 7% of couples will conceive in the second year. That’s why we generally recommend seeking the help of a reproductive endocrinologist as early as possible.

Additionally, there are various scenarios when we recommend a fertility evaluation regardless of how long you’ve been trying to get pregnant:

  • Infrequent or absent menstrual periods
  • A history of pelvic infection or sexually transmitted diseases
  • Surgeries on the reproductive organs
  • Known uterine fibroids or endometrial polyps
  • Known male factor semen abnormalities
  • Problems with erection or ejaculation
  • Male partner undergoing testosterone treatment
  • Repeated pregnancy loss or miscarriage
  • Family history of genetic disease
  • Female partner approaching her mid-thirties and wants to multiple children

Help If You Need It – Vios Cares About Making Your Dreams of Parenthood Come True

Infertility is a disease of the reproductive system that affects the body’s ability to reproduce. If you are unsure or think something might be wrong, come in for simple fertility testing to get a “pulse” or baseline of your fertility health. After all, knowledge is power!

While each patient is different, an initial workup includes blood work, an ultrasound to measure eggs (or ovarian reserve), and a semen analysis. Some additional test can be included, depending on a patient’s specific history.

At Vios, our team approach is to educate and bring awareness to your fertility health while helping you navigate the journey and make your dreams of parenthood a reality.

Contact us today to schedule an appointment, discuss your options, and take control of your fertility health.

Are There Good Exercises for Getting Pregnant?

pre pregnancy workout planAre you wondering if there’s a pre pregnancy workout plan you can follow to help you conceive? While there isn’t one specific exercise or series of exercises that will increase your fertility, introducing a healthy lifestyle can help increase your chances of success.

Maintaining a healthy body weight is not only important for overall health, it has a positive effect on both women and men’s fertility health. One way to measure whether you’re in a healthy weight range is using the Body Mass Index or BMI. You can easily calculate your BMI using your height and weight with the formula BMI = kg/m2. In this equation, kg is your weight in kilograms and m2 is your height in meters squared.

pre pregnancy workout plan

If women or men are overweight or underweight, it can take longer to conceive. Overweight and underweight women are at an increased risk of ovulation disorders. Men who are overweight or obese have decreased sperm quality and fertility potential over men who are of a healthy weight. Furthermore, being a healthy weight increases the chances of getting pregnant and reduces the risk of complications during pregnancy. Women who are obese take longer to get pregnant and have a higher risk of miscarriage, hypertension, pre-eclampsia, gestational diabetes, blood clotting, caesarean birth, and other complications.

If you or your partner are overweight or obese, losing even a few pounds can improve your chances of getting pregnant. Losing weight can be tough, but research shows that if partners get healthier together, they are more likely to be successful in their weight loss goals. So, what can you do to help your weight become “healthy”? Exercise moderately. Overly excessive exercise has been associated with decreased ovulation in women.

Benefits of Being Active

Pre-Pregnancy

Take advantage of the protective role physical activity plays for women and their babies and cut your risk of pre-eclampsia and gestational diabetes by incorporating the recommended levels of exercise into your lifestyle. A pre pregnancy workout plan with moderate-intensity exercise for 2.5 hours weekly can help lower the risk of gestational diabetes by more than 20%.

See our article How to Get My Body Ready for Being Pregnant for more info.

During Pregnancy

Just like a pre pregnancy workout plan can improve your heath, the main idea behind exercising while pregnant is to improve or maintain physical fitness and overall health and wellness. Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3-4 days a week, is still beneficial as well. There are, however, a few things to keep in mind:

  • If you were physically active before you were pregnant, it is likely safe to remain active during pregnancy.
  • If you are pregnant and want to start an exercise routine contact your OB/GYN to discuss what is safe for you.
  • Never push yourself too hard. Stay comfortable.
  • Check with your doctor and make sure there are no other health conditions suggesting exercise may be unsafe.
  • Don’t exercise for weight loss. Exercise for your overall health and wellness. The important thing is to be active and get your blood flowing.

Exercising while pregnant can help to alleviate common discomforts women experience during pregnancy and can help you prepare for labor and delivery. Exercising while pregnant can help in the following ways:

  • Reduce backaches
  • Alleviate constipation, bloating, and swelling
  • Help prevent, or treat, gestational diabetes
  • Increase energy levels
  • Improve your mood
  • Improve your posture
  • Help you get to sleep and stay asleep
  • Improve your ability to cope with labor
  • Make it easier to get back in shape after birth

Post-Pregnancy

Regular exercise is great for you and offers you numerous health benefits, including assistance with weight loss, increased aerobic fitness, social interaction and psychological well-being. Exercise after giving birth can also hasten recovery and assist with muscle strength and toning. What’s more? It can help to improve your mood, raise your energy level, relieve stress, and help prevent postpartum depression.

First thing’s first! Always consult with your doctor before starting any postnatal exercise program. You may be advised to wait until your six-week postnatal check-up, or, if you were active before and throughout your pregnancy, you may be able to get started sooner. Just make sure to check in with your doctor first! Here are a few things to consider:

  • Gentle exercise like walking can generally be started as soon as it is comfortable after giving birth.
  • Six weeks after giving birth, most of the changes that occur during pregnancy will have returned to normal.
  • If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising.
  • Your lower back and core abdominal muscles are weaker than they used to be after giving birth and it can be easier to injure yourself.
  • It may be difficult to jump into a fitness routine when you’re caring for a newborn. Some days you may be too tired, and that’s ok.

Fitness Do’s and Don’ts

pre pregnancy workout plan

Help If You Need It – Vios Cares About Making Your Dreams of Parenthood Come True

Infertility is a disease of the reproductive system that affects the body’s ability to reproduce. If you are unsure or think something might be wrong, come in for simple fertility testing to get a “pulse” or baseline of your fertility health. After all, knowledge is power!

At Vios, our team approach is to educate and bring awareness to your fertility health while helping you navigate the journey and make your dreams of parenthood a reality.

Contact us today to schedule an appointment, discuss your options, and take control of your fertility health.

Things to Avoid When Trying to Get Pregnant

things to avoid when trying to get pregnantYou have decided to add to your family. Maybe you have children already; maybe this is your first attempt. You have your ovulation predictor kit to help time intercourse; your excitement is building. Most likely, you’ve read about all the things you should do to conceive, like taking folic acid and a prenatal vitamin. You’ve got your “must dos” in order, so what about “things to avoid when trying to get pregnant”?

The Top 5 Things to Avoid for Fertility

A young couple with healthy eggs, sperm, open fallopian tubes and an unobstructed uterus only has a 15-20% chance of conceiving each month. If you’re into your 30s, that chance goes down, and after 35, it goes down even more. So why not make your body the most welcoming environment for conception by avoiding the things known to impact fertility? Here are the top five things to avoid when trying to get pregnant.

  • Smoking – you AND your partner. It is well established that smoking negatively impacts fertility. Smoking (even just a few cigarettes per day) prematurely ages and damages eggs and lowers egg and sperm counts. Once eggs are gone, they are gone forever, so the sooner you quit, the better!
  • Being overweight or obese. If you are overweight or considered obese, your chances of getting pregnant are reduced due to factors like hormonal and glucose fluctuations, irregular periods, and/or a condition called polycystic ovary syndrome (PCOS). Miscarriage, gestational diabetes, preeclampsia, and a baby with high birth weight and weight-related complications can also be risks associated with high pre-pregnancy weight. There is also evidence for lasting impacts in children born to obese parents (even obese fathers) including higher chances of the child being obese. If you are thinking about becoming pregnant, losing just ten pounds can make a difference.
  • Drinking alcohol. If you think you can wait until you’re pregnant to stop drinking, guess again. There is no safe amount of alcohol from a fertility standpoint. Drinking just four drinks per week (you and/or your partner) can lower your chances of conceiving and can cause male infertility. And, if you’ve been trying, you may not know you’re pregnant and could be damaging your baby’s brain and nervous system growth. This could lead to miscarriage or birth defects.
  • High stress and mega doses of caffeine. We live in a stressful, fast-paced world. Stress and going full-speed all the time is our way of life, but when you’re trying to conceive, having too many stress hormones can take its toll by causing imbalances that wreak havoc on your system. Stress and added caffeine can produce cortisol and higher glucose levels, physical strain and heart issues, anxiety, and sleep interference, all things that will diminish your chances of getting pregnant. This is a time to slow down and allow your body to produce the hormones needed to conceive. While the things that help decrease stress are very individual, most people can benefit from mild to moderate exercise, meditation, and daily down-time to help maximize chance of pregnancy.
  • Processed and fast food. Processed and fast foods contain chemicals, artificial sweeteners, loads of sodium and unhealthy fats. When you flood your body with these types of foods, you’re putting yourself at risk for disease and illness, and forcing your body to work overtime to function optimally. Eating a well-balanced diet of veggies, fruits, healthy proteins and fats, and drinking plenty of filtered water will increase your chances of conception, not to mention the possibility of losing weight, sleeping better, and improved hormonal balance.

A few other things to avoid when trying to get pregnant include using lubricants, not getting routine vaccines, and over exercising.

Start the Conversation with Your Doctor

If you’re considering getting pregnant, have a conversation with your OB/GYN. He or she will be able to guide you before you’re pregnant and along the way.

If you are under 35 and have been trying to conceive for more than a year, over 35 and have been trying to conceive for 6 months, have irregular or missed periods, or have any other medical condition that may decrease chances of conceiving naturally, there is no downside to having a consultation with a fertility doctor to learn about your options. In fact, a consultation can remove some of the stress of the unknown and identify next steps to put you on a path to achieve pregnancy.

A Variety of Fertility Treatments

At Vios Fertility Institute, our goal is to give couples peace of mind and lower the stress and uncertainty of infertility. When you schedule a consultation with one of our caring physicians, you will learn which fertility treatments may be optimal for you and have the support you need to make informed decisions.

We also provide a number of financial programs aimed at making fertility diagnostic testing and treatments more affordable; giving you clarity so you can decide what path is best for you and your family. Our dedicated team is here for you – don’t hesitate to contact us today.

You can also stay in touch with us by receiving our monthly emails.

Natural Ways to Increase Fertility

natural ways to increase fertilityHave you been trying to get pregnant or are you just starting to try? If want to give your body the very best chance of conceiving, there are important, yet natural ways to increase fertility that you can do on your own and feel amazing in the process.

A Bit of Fertility Info

In the U.S., 10-15% of couples experience trouble getting pregnant or carrying a pregnancy to term. That number sounds small, but it equates to millions of men and women.

Why? One reason is that humans are the most inefficient reproducers of all mammals. A perfectly healthy 20-year-old couple, with perfect eggs and sperm, a 28-day menstrual cycle, open fallopian tubes and an unobstructed uterus only has a 15-20% chance of getting pregnant in a given month.

With all of this in mind, our goal at Vios Fertility Institute is to educate and bring awareness to your fertility health, while at the same time eliminating the stigma of “infertility.” By understanding how your body works and your goals for family building, you and your partner can take control of your fertility health early-on for the best chance of conceiving and a healthy pregnancy.

How to Boost Your Fertility Health

Stop smoking. Did you know that up to 13% of infertility might be caused by smoking? If you and/or your partner smoke, even as few as five cigarettes a day can lower your ability to get pregnant. It prematurely ages eggs and diminishes egg count, not to mention what it’s doing to the rest of your body.

Proper nutrition. Balanced nutrition is another one of the natural ways to increase fertility. One major factor for optimum health is controlling your insulin with a balanced diet. This is vital to the production of hormones and other bodily functions necessary for fertility.

It is also very important to note, once pregnant, ideal dietary intake is even more critical for the growth of your unborn child. If you follow these simple, common sense rules, you can begin to optimize your health with the best food choices and hydration.

  • First – cut out as much processed food and fast food as possible. Not only do they contain chemical additives and useless calories, they contribute to unhealthy glucose fluctuations, added body fat, and a sluggish metabolism.
  • Eat more fresh vegetables like a variety of lettuces, broccoli, cauliflower, collards, chard, cabbage, kale, and brussels sprouts, as well as squash and sweet potatoes. These foods support egg quality and health.
  • Snack on fruits like blueberries and cherries that are high in beneficial flavonoids and have anti-inflammatory properties.
  • Eat lean meats that are as natural as possible (grass-fed, free-range, organic). Extra protein is beneficial for minimizing some pregnancy complications. Nuts and eggs are also good protein sources.
  • Get plenty of healthy fat from olive oil, coconut oil, olives, avocados, ghee, and organic meats like grass-fed beef and pork. Good fats help your cells stay healthy, produce needed energy, and aid in ovulation. This may be contrary to what you’ve done in the past, but it is important for a healthy pregnancy (and a healthy life).
  • Drink plenty of filtered water and avoid sugary drinks and sugar-free chemical substitutes. Hydration is vital to a healthy body and pregnancy.

Avoid caffeine and alcohol. The jury is still out on whether caffeine affects fertility. Recent research shows that a minimal amount (1-2 cups of coffee per day) is safe, however, we recommend avoiding it if you can. Drinking alcohol has been proven to increase the time it takes to get pregnant and reduce the chance of having a healthy baby. For men, it can cause impotence and affect the quality of their sperm.

Vitamins and supplements. If you’re trying to conceive and have any health issues, it’s best to discuss what vitamins and supplements will be safest and most effective for you with your doctor.

If you are relatively healthy and want to try supplementing on your own, we highly recommend starting months before you get pregnant, especially with folate and selenium, additional Omega-3s such as krill oil or cod liver oil, as well as vitamin D3, vitamin C, B vitamins, and Zinc. Prenatal vitamins are a good way to get just what you need to boost your system.

Weight. Too much body fat (more than 28%), as well as too little (15-18%), can impair your ability to get pregnant. Too much fat produces too much insulin along with a host of other hormonal and stress-induced negative effects on your body. Losing just 5-10 pounds can make a difference. Too little body fat can inhibit ovulation.

Exercise. Getting adequate exercise is another of the natural ways to increase fertility. Keep up what you’re used to if it doesn’t fall into the “intense” category. If you’re not one for organized exercise, several hours per week of light activities such as walking, riding bikes, and gardening will help.

Lifestyle factors. A high-stress career or lifestyle, long working hours, lack of sleep, and an absence of self-care will take their toll. All of these contribute to a large hormonal imbalance and fluctuations that create a fight-or-flight cycle that limits your body’s ability to focus on anything but survival.

Try to make time for yourself. Meditate daily, take a long hot bath, or just curl up with a book instead of being in constant motion. This will allow your body to relax and function at more optimal levels.

You Can Raise Your Fertility Chances Naturally

These guidelines will not only help increase your chances of fertility, they can ease PMS symptoms, PCOS, and pain from endometriosis; heavy periods, and many other health-related issues. You may even lose weight, see improved insulin levels and better hormonal function, have a more positive attitude, and realize a host of other wonderful benefits.

Many Fertility Treatment Options

If you are under 35 and have been trying to conceive for one year, over 35 and have been trying to conceive for 6 months, or have irregular periods or no periods, then we recommend you schedule an appointment with one of our caring, experienced fertility physicians at Vios Fertility Institute.

Infertility treatments come in many forms, so don’t hesitate to contact us today and start learning about your options.