Category: Lifestyle & Fertility

If you’re trying to conceive, or thinking about trying soon, it’s a good idea to get clued up about how alcohol can impact fertility and your chances of conception. Read on to find out how drinking can impact female and male fertility. Quick facts: Any form of alcohol consumption may impact your ability to get and stay pregnant When trying to conceive it’s recommended to completely abstain from alcohol Alcohol can disrupt normal hormone functioning and cause subsequent imbalances in reproductive hormone levels Alcohol can also affect male fertility and sperm quality Start my assessment The relationship between alcohol and hormones If you’re trying to conceive, or beginning to think about starting a family, chances are you’ve probably recommended to stop, or at least cut down, drinking alcohol… Not exactly the news most of us want to hear, but unfortunately alcohol consumption can affect our fertility (in both women and men) and therefore, our chances of conceiving. Although all alcohol can affect fertility, new research has indicated that in those assigned-female-at-birth, both the timing of alcohol consumption, in relation to where we are at in our menstrual cycles, and the quantity we drink can determine how bad it’s negative effects are. But do we need to cut the vino out all together? Or is there space to find a happy medium? Let’s take a look at exactly how alcohol and fertility are linked and what the effects of drinking are at different stages of the menstrual cycle and conception. Can you drink while trying to get pregnant? Any form of alcohol consumption may impact our ability to get, and stay, pregnant. Less is known about alcohol’s effects on fertility and chances of conception than about its harmful effect on pregnancy, but overall the NHS currently recommends that alcohol should be avoided by women who are actively trying to conceive. This is to keep any possible risks to a baby that might be conceived to a minimum, as we may not know that we’re pregnant until a few, or more, weeks into a pregnancy. If we’re drinking and do become pregnant, we may risk unintentionally exposing the baby to alcohol. Since there is no known safe level of alcohol for a developing foetus, the safest approach is to avoid it. Additionally, as we mentioned before, alcohol will also affect our ability to get pregnant in the first place—so if we’re trying to conceive, it’s also best to reduce our drinking to a minimum. Does alcohol affect fertility? In short yes—any form of alcohol consumption has been found to affect both female and male fertility. Some studies suggest that even low to moderate alcohol consumption, which is classed as two drinks or less per day, can be associated with reduced fertility in both men and women. However, there have been some recent studies that suggest in women, timing of alcohol consumption can play a part in determining its negative effects on our ability to conceive. Let’s take a look at female fertility and alcohol a little more closely… Female fertility and alcohol A recently published study by the University of Louisville was the first of its kind to investigate alcohol consumption’s effects on fertility during different phases of the menstrual cycle. Whilst researchers observed a significant association between heavy drinking and a reduced likelihood of conceiving at all points during the menstrual cycle, light to moderate drinking varied significantly. The study found that when participants drank in moderation, around 3-6 alcoholic drinks per week, during the luteal phase (the second half of the menstrual cycle, after ovulation), it resulted in a 44% reduction in the chance of conceiving compared to non-drinkers. However, during the follicular phase (the first half of the menstrual cycle, before ovulation) and during ovulation, only heavy drinking was associated with a reduced chance of conceiving. Light and moderate drinking during these phases did not impact the participants chances of conceiving compared to non-drinkers. Why does alcohol affect fertility? Although the exact cause isn’t known, it’s been suggested that alcohol disrupts hormone levels, which in turn, can have knock-on-implications for our fertility. Studies have shown that alcohol intake is associated with an increase in levels of oestrogen, Follicle Stimulating Hormone (FSH) and  Luteinising Hormone (LH), in addition to a decreasing our progesterone levels. In those assigned-female-at-birth, disrupting just one of these sex hormones can disrupt the menstrual cycle and our ability to ovulate, thus reducing our chances of conceiving. Aside from its effect on our hormone levels, alcohol also negatively impacts our general health—which can lead to knock-on impacts for our fertility, making it harder to get, and stay pregnant, in addition to raising the risk for foetal conditions and other birth complications. Male fertility and alcohol Despite most conversations centering on female responsibility when it comes to fertility—it’s important to remember that male fertility is also affected by alcohol consumption. Similarly to those assigned female-at-birth, alcohol also disrupts the normal balance of hormones in men—including reducing testosterone levels, which again becomes more pronounced with heavy drinking over a longer period. Does alcohol affect sperm? A study of 1221 men in Denmark found that sperm quality decreased in men who reported drinking more than 5 units (around 3 small beers) of alcohol a week. This decrease in sperm quality became even more pronounced in men who reported drinking over 25 units of alcohol in a typical week (around 10 pints of beer). Can a man drink alcohol while trying to conceive? Although alcohol intake in men when trying to conceive will not harm any possible pregnancy that may occur, as mentioned above, it will likely affect their sperm quality, and thus, their sperm’s ability to fertilise an egg. Tips for reducing your alcohol intake Understandably, cutting out alcohol all together can be a challenge for many of us, despite its health benefits. But if you’re keen to reduce your alcohol intake (for your fertility or just in general) here are some of our top tips to get you […]

If you’re looking to conceive soon, nutrition can have a big impact on your fertility and reproductive health—both positive and negative. Get to know which foods are natural fertility boosters and valuable lifestyle changes that can improve your journey to conception. Quick facts: Why are diet and nutrition important for fertility? As the saying goes, we really are what we eat. Our diets and nutrition impact almost all of our body’s processes—all the way from our metabolism to our mental health. But one often overlooked area is how food can impact our fertility. When trying to conceive, you’ll need a high-nutritional diet. This can increase your chances of conceiving and help to create a healthy home for your baby during their vital first 9 months. Even making small changes to your lifestyle and nutrition choices can go a long way. Here are 16 evidence-backed tips from our Registered Nurse and Associate Nutritionist, Emily Moreton to help prepare your body for pregnancy. You can also book an appointment with a Hertility Nutritionist for a personalised plan. 1. Follow a Mediterranean-style diet Whilst there are no specific guidelines for a recommended fertility diet, the Mediterranean diet, is associated with improved fertility in both women and men. Known for its abundance of fruits, vegetables, nuts, whole grains, fish and healthy fats, the Mediterranean diet is rich in antioxidants. These have been shown to protect sperm and eggs from DNA damage and oxidative stress. A study involving 15,396 participants, which looked at how different diets affect fertility, showed that sticking to the Mediterranean diet improved birth and pregnancy rates significantly, with a 91% higher chance of success. This diet is also high in fibre and rich in vitamins and minerals that support fertility and pregnancy. Think lots of veg, whole grains, nuts, seeds, beans, pulses, olive oils, avocados and oily fish. 2. Eats foods high in antioxidants Eating a diet rich in a variety of colourful fruits and vegetables can provide a wide range of antioxidants that support fertility and overall health. Think making a rainbow on your plate. Foods high in antioxidants include fruits (such as berries, apples, and citrus fruits), vegetables (such as broccoli, spinach, kale, and carrots), nuts, seeds, and whole grains. 3. Increase intake of plant-based proteins In general, you should focus on lowering your intake of red and processed animal meats and focus on adding plant-based protein sources into your diet.  This can include fertility-friendly and micronutrient-rich beans, lentils, peas, soya beans, and chickpeas. Plant-based protein sources help to support healthy ovulation and are high in antioxidants and nutrients, such as iron and fibre, which are really important during pregnancy.  Low iron levels can add to your tiredness or even could cause iron deficiency anaemia. Iron deficiency during pregnancy can increase the risk of pregnancy complications. It is also important to keep your iron uptake up postpartum too, to replace any iron lost at birth.  You’ll also find some protein in whole grains such as quinoa. If you are opting for plant-based meat alternatives (‘fake meats’), choose a brand that is not ultra-processed and low in additives. 4. Cut down on sugar Cutting down on sugar can be beneficial for fertility. This is because too much sugar can lead to insulin sensitivity, disrupting certain reproductive hormones and causing inflammation. Insulin spikes have been associated with poor egg quality and sperm production and could affect implantation. A study published in the American Journal of Clinical Nutrition in 2018 found that women who consumed two or more servings of sugary drinks per day had a 50% higher risk of ovulatory infertility compared to those who consumed less than one serving per month. Reducing sugar intake and opting for a balanced, low-glycemic index diet can help improve insulin sensitivity and overall reproductive health. Limit sugary foods and high glycemic index foods such as cakes, biscuits, fizzy drinks, energy drinks, sweets, white rice and white bread. Check the labels for high sugar content. 5. Take pregnancy supplements Folic acid Folic acid is an important supplement during pregnancy because it decreases a risk called neural tube defects. This is a defect that can occur during the development of the baby’s brain and spine.  If you are currently trying to become pregnant, it is advised to take at least 400 mcg of folic acid supplement every day for 12 weeks before conception and for at least three months after conceiving. Some people are at an increased risk of their baby having a neural tube defect and so it is advisable to speak with your doctor as they may recommend and prescribe you a higher dose.  Prenatal vitamins Prenatal vitamins typically contain a combination of various vitamins and minerals that are important for both maternal and foetal health. While folic acid is a main component of prenatal vitamins, these vitamins usually contain a range of other nutrients as well.  These include iron, calcium, vitamin D and other essential vitamins and minerals needed to support maternal health and the baby’s development during pregnancy. Tip: More often than not, doctors will suggest taking prenatal vitamins instead of just folic acid supplements because they cover a wider range of needs for both mum and baby’s health. However, it’s essential to consult with your doctor to determine the most appropriate approach for your unique needs.  6. Take Vitamin D for pregnancy  A previous study has shown that both men’s and women’s vitamin D levels impact fertility and IVF results. It showed that Vitamin D supplements reduce risks for mums and babies, might prevent bone problems, and play a role in foetal development.  How much Vitamin D should I take? It’s recommended that all adults at all stages of life should supplement with 10 micrograms a day of Vitamin D, in the UK. This is particularly true if you are trying to conceive, or you are pregnant—so be sure to supplement right through from the preconception period to breastfeeding.  Prenatal vitamins often contain vitamin D, but the amount can vary […]

COVID-19 and the shift to remote working has catalysed the demand for mental health benefits – it is now a “must have” for employers in 2021. In fact, in a recent survey, 91% of respondents stated that a company’s culture should support mental health. It is no coincidence that mental well-being is included in how reproductive health is defined by the World Health Organisation, stating that “Reproductive health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity, in all matters relating to the reproductive system and to its functions and processes”. These two elements of well-being are interconnected. As a result, it is impossible to provide comprehensive mental health benefits without considering the impact that reproductive health conditions can have and figuring out how employees dealing with those can be supported. How do reproductive health conditions affect mental health? InfertilityTake infertility, which affects 1 in 6 couples in the UK. Despite its prevalence, it is often met with confusion and denial.. This can seriously impact mental well-being – feelings of anxiety, depression and loss are all common. Besides, treatment can be time-consuming, stressful and a significant financial burden for individuals. Leading employers in the benefits space are recognising the impact that infertility may have on mental health and offering “fertility leave” as well as compassionate leave after miscarriage. EndometriosisReproductive health conditions such as endometriosis are associated with difficulty conceiving and chronic pain, both of which impact quality of life. Alongside having increased sick leave and loss of productivity, women with endometriosis feel their career goals were impacted negatively. Premenstrual syndrome (PMS)PMS describes the array of physical and emotional changes that occur as part of the monthly cycle. Approximately 90% of people who menstruate experience PMS. In some cases, this can be debilitating, a condition known as premenstrual dysphoric disorder (PMDD). PMDD can be so severe that suicidal thoughts are common in these women. Undiagnosed health issuesUnfortunately, it is not just the physical manifestations of the conditions alone that may impact employees’ mental health. Stigma and shame on reproductive health conditions from society and inadequate support from healthcare with symptom dismissal and months or years required to get to a diagnosis can be a significant cause of anxiety or depression for people suffering from a reproductive health condition. Many things in this journey even after getting the answers are outside of employees’ control. There are no guarantees that fertility treatments will succeed; failed attempts can seriously affect mental health, especially in those cases where little can be done to change the outcome. How can you support your employees on their reproductive health journey?There are several things that you can do to help alleviate the burden reproductive health conditions can place on mental health. Destigmatise reproductive health conditions by encouraging education and learning. This is a great way to challenge the current attitude to reproductive health conditions in the workplace and facilitates supportive conversations. Joining schemes provided by charitable bodies such as the Endometriosis Friendly Employer scheme can help you to make those first steps. Create a supportive workplace environment through flexible working hours for those who need to attend multiple appointments, inclusive leave policies and offering free menstrual products in bathrooms. Provide comprehensive reproductive health benefits by partnering with companies like Hertility to connect your employees to expert care and help them make informed decisions with regards to their reproductive health. These can include things such as proactive testing opportunities with actionable insights, fertility counselling, referrals to trusted clinics and specialist care with experts in the field. About Hertility HealthHertility Health is shaping the future of Reproductive Health by giving women the ability to understand and manage their fertility and hormone health from menstruation to menopause. 1 in 3 women suffer from a reproductive health issue, yet conversations around fertility, menopause and menstrual symptoms are still stigmatised in the workplace. As employees suffer in silence – up to £4k is lost per year per employee due to reduced productivity, absenteeism and presenteeism. Hertility reduces the need for unnecessary appointments and delay in diagnosis time through an online health assessment and at home test. To learn more about our Reproductive Health Education and Benefits for Employers, reach out to benefits@hertilityhealth.com or visit our website.

When our reproductive hormone levels are affected, it can cause menstrual cycle disruptions that can result in fertility issues. In this article, we’ll take a look at alcohol’s effects on the main female reproductive hormones. Quick facts: How alcohol and hormones interact According to recent data, women and those assigned-female-at-birth are, on average, drinking more alcohol than ever before. Whilst many people are aware of the immediate health consequences of drinking—including the caloric impact and the dreaded hangover, there’s still very limited awareness of the effects that alcohol can have on female hormonal health.  Hormones act as chemical messengers, which control and coordinate various bodily processes. Each of our hormones relies on a complex system of interactions, often with other hormones, to maintain their levels and carry out their intended functions.  Drinking alcohol, as well as other lifestyle factors like smoking, can affect our hormones, both directly and indirectly. Which hormones are affected by alcohol? Hormones affected by alcohol include: Our hormones are sensitive. They rely on a complex set of interactions, both with one another and other bodily processes in order to stay in balance and perform their functions properly.  Alcohol consumption is known to affect our levels of oestrogen, progesterone and testosterone significantly—three very important hormones in the regulation of the menstrual cycle and overall health. It can also affect our levels of Anti-müllerian Hormone (AMH), gonadotropins like Follicle stimulating hormone (FSH) and Lutenising hormone (LH), thyroid hormones and prolactin.  Let’s take a look at each of them in turn. Oestrogen and alcohol Oestrogen is probably the hormone you know best—it plays an important role in many elements of our health, including the regulation of the menstrual cycle, maintaining bone density and skin health. Acute consumption of alcohol has been shown to increase oestrogen levels. Increased oestrogen levels over a prolonged period can be associated with breast cancer development in those assigned-female-at-birth. The United Kingdom Million Women Study revealed that every additional drink per day contributed to 11 breast cancers per 1,000 women up to age 75. Progesterone and alcohol Follicle-stimulating hormone (FSH) and luteinising hormone (LH), are involved in egg maturation and ovulation, two key elements of the menstrual cycle and female fertility. A surge in your levels of LH triggers the egg to be ovulated, however, there is some evidence that alcohol consumption may affect both the levels of LH in general and the ability of the egg to respond to LH. Excessive alcohol consumption may even affect how the cells within the fallopian tubes function. Testosterone and alcohol Testosterone is typically associated with male sexual development and fertility, but it also plays an important role in female sexual development and fertility, including regulating female libido.  There is some evidence that moderate alcohol consumption may increase testosterone levels, causing an imbalance in androgen levels. High testosterone levels can lead to symptoms like acne, excessive facial and body hair growth (hirsutism), irregular periods, mood changes and loss of libido. Anti-Mullerian Hormone (AMH) and alcohol AMH is produced by the granulosa cells within your ovarian follicles and is used as an indicator of ovarian reserve (your egg count). The relationship between alcohol consumption and AMH is slightly contentious. Some studies have found no change in AMH levels in people who consumed alcohol but more recent studies have shown those who engage in “binge drinking” had lower levels of AMH.  Binge drinking is defined by the Centres for disease control (CDC) as “a pattern of drinking that brings a person’s blood alcohol concentration (BAC) to 0.08 g/dl or above”. Basically, consuming 4 or more drinks in the space of 2 hours.  Because of AMH’s close ties to your ovarian reserve, lowered AMH levels can indicate a low ovarian reserve. Gonadotropins and alcohol There are two types of gonadotropin hormones in the body—Follicle-stimulating hormone (FSH) and luteinizing hormone (LH). Both FSH and LH are involved in egg maturation and ovulation, two key elements of the menstrual cycle and female fertility.  A surge in LH levels at the midpoint of the menstrual cycle is what triggers ovulation—that month’s mature egg being released into the Fallopian tube.  There is some evidence that suggests alcohol consumption may increase LH levels in general and also impair the ability of our eggs to respond to LH. Excessive alcohol consumption may also affect how the cells within the Fallopian tubes function. Thyroid hormones and alcohol Your thyroid is a butterfly-shaped gland that plays an important role in the regulation of many different bodily functions such as your heart rate, body temperature and growth development.  Alcohol consumption has been shown to alter the levels of the thyroid hormones, thyroid-stimulating hormone (TSH), thyroxine (T4) and triiodothyronine (T3) with heavy use showing decreased levels of T3 and T4. Low levels of thyroid hormones are known as hypothyroidism and can cause a huge number of symptoms including fatigue, weight gain, heavy or irregular periods, fertility issues and irregular ovulation, depression and more. Prolactin and alcohol Chronic alcohol consumption is associated with increased prolactin levels. Consistently high levels of prolactin in your body is called hyperprolactinemia and is significantly associated with infertility through interference with other hormones such as oestrogen and progesterone. Alcohol and trying to conceive When trying to conceive, cutting down on your drinking is often one of the first things on your preconception to-do list. The dangerous effects of alcohol on the developing foetus can range from physical to mental and generally disrupt their development in the womb (see foetal alcohol syndrome).  It is also known that alcohol consumption affects the success of IVF treatment, with one study showing people who had at least four drinks per week were 16% less likely to have a live birth than those who had less than four drinks. Additionally, a 21% lower live birth rate was found for couples in which both drank more than four drinks per week. Other effects of alcohol on the body As well as impacting our hormones, alcohol has other broad-reaching effects on the body and the […]

Exercise can greatly improve your overall health, including your reproductive health. In this article, we’ll break down different types of exercise, their impact on fertility and how to find movement that’s right for you.  Quick facts: Finding the right exercise for you We all have different feelings towards exercise. Some of us can’t go a day without it and some of us simply can’t bear it.  Whichever team you’re on, there’s no denying that exercise comes with some serious health benefits—some of which extend to your fertility and reproductive health.  But getting the balance right, with the right amount of exercise, supplemented with good quality nutrition that covers your personal energy and calorie requirements is essential.  We know that finding the right balance for you and your body can be difficult, especially if you’re just getting started with your movement journey. Here we’ll break down some different types of exercise and intensity that you can consider.  Remember, movement will look different for everyone. If your movement is restricted, you may want to speak to a physio or occupational therapist who can help you find the best way to meet your movement goals. Is exercise good for fertility? The health benefits of exercise are too many to mention. It affects every system in your body from your cardiac system to your digestion and even your bone health.  It would be unfair if your reproductive system didn’t get a share of the health kick you get from your chosen exercise regime but thankfully, it does.  There is more and more evidence emerging that physical activity and exercise can improve reproductive health and pregnancy rates (1). Some fertility benefits to exercise might be indirect but they are helpful nonetheless. Insulin regulation People with a high BMI and elevated blood sugars are known to be at greater risk of fertility challenges. Insulin resistance can affect the maturation of your eggs and inhibit ovulation.  Fortunately, regular exercise decreases abdominal fat, blood sugar, and insulin resistance (3).  Hormone balance  Regular exercise also increases sex-hormone binding globulin (SHBG), a protein that regulates the amount of testosterone in your tissues (4). Menstrual cycle benefits Many studies report that exercise improves menstrual cycle abnormalities including premenstrual syndrome (PMS) and dysmenorrhoea, or period pain (5), as well as reducing the risk of anovulation (failure to ovulate) (6).  Stress reduction Exercise is also known to reduce stress, improve self-esteem and greatly improve symptoms of poor mental health and low mood. Reducing chronic stress on the body can do wonders not only for your hormones and reproductive health but your overall health too. What exercise is good for fertility? There are different types of exercise, all of which can have benefits for fertility and your reproductive health for different reasons. Let’s take a look at each. Cardiovascular or aerobic exercise This is generally any exercise that gets your heart beating faster and increases blood flow to your muscles. Cardio is most beneficial for your heart health and blood vessels. It lowers blood pressure, regulates weight, blood sugars, and sleep, boosts mood, and strengthens your immune system.  All of these benefits will have knock-on benefits to your reproductive health. Brisk walking, running, swimming and cycling all fall into the cardiovascular or aerobic exercise category.Cardiovascular exercises are important but try to get at least two strength training sessions in a week too. Strength training  Strength or resistance training will better protect your bone and muscle health. It will make you stronger and help you to develop better body mechanics.  Strength training isn’t all about bulking up, using weights and going to the gym. You can start strength training using just your body weight at home or outside. Things like yoga, pilates and tai chi all count as strength training, as well as swimming which is a combination of strength and cardio. Flexibility and balance Working on your flexibility and mobility will help avoid injury and, if you’re older, lower your risk of falling. Both can be practised with stretching, yoga, pilates or a dedicated mobility routine.  If you plan on getting pregnant, strength and flexibility will help your body to adjust to the changes that come with pregnancy. Types of exercise intensity Exercise is categorised into three different intensity levels: low, moderate, and vigorous. We all do some bit of low-intensity exercise, whether that’s doing the housework, doing the shopping or strolling to the bus. Other examples are beginners yoga, tai chi or a casual walk.  You can make any of these moderate exercises by upping the pace. Moderate exercise can be thought of as anything that raises your heart rate and makes you breathe faster, but not so much that you’re unable to speak without taking a breather.  Any activity that makes your breathing harder and faster would fall into the vigorous exercise category. Examples include running, rowing, high-intensity interval training and spinning. The NHS recommends 150 minutes of moderate activity or 75 minutes of vigorous activity a week. As a general rule, try and aim for 30 minutes of moderate physical activity a day. If you’ve always been active you can continue your usual training regime at the same level to maintain your health. If you’re new to exercise or you’ve taken a long break from fitness, start to build up your level of activity, starting with low to moderate-intensity exercises. If you just don’t feel like doing a high-intensity workout today, then don’t do one. Start with some slow exercises, or try some yoga to help calm your mind. Finding time for exercise Our lives today have hectic schedules and exercise isn’t at the top of everyone’s priority list. If you can’t squeeze in a training session, remember that some exercise is better than none. Ask a colleague to join you for a 10-minute brisk walk at lunchtime, take the stairs instead of the lift or consider getting off a stop early on your work commute. NHS-approved apps for managing and mapping your progress will help you with time management […]