Suggestions for men....
# Stop smoking cigarettes or marijuana. Smoking tobacco has been linked to low sperm counts and sluggish motility. Long-term use of marijuana can result in low sperm count and abnormally developed sperm.
# Decrease your drinking. Alcohol can reduce the production of normally formed sperm needed for a successful pregnancy.
# Watch your weight. Both overweight and underweight men can have fertility problems. With too much weight, there can be hormonal disturbances, and when a man's too lean, he can have decreased sperm count and functionality.
# Exercise in moderation. Excessive exercise could lower your sperm count indirectly by lowering the amount of testosterone in your body. And as you might have guessed, stay off the steroids -- they can cause testicular shrinkage, resulting in infertility.
# Value your vitamins. Low levels of vitamin C and zinc can cause sperm to clump together, so keep your numbers up. Vitamin E can counteract excess free-oxygen radicals, which can also affect sperm quality.
# Turn your back on toxins. Landscapers, contractors, manufacturing workers, and men who have regular contact with environmental toxins or poisons (pesticides, insecticides, lead, radiation, or heavy metals) are all at risk of infertility.
and for women:
Do:
* Have sex regularly. If you consistently have sex two or three times a week, you're almost certain to hit a fertile period at some point. For healthy couples who want to conceive, there's no such thing as too much sex. For many couples, this may be all it takes.
* Have sex once a day near the time of ovulation. Daily intercourse during the days leading up to ovulation may increase the odds of conception. Although your partner's sperm concentration will drop slightly each time you have sex, the reduction isn't usually an issue for healthy men.
* Make healthy lifestyle choices. Maintain a healthy weight, exercise regularly, eat healthy foods and keep stress under control. The same good habits will serve you and your baby well during pregnancy.
* Consider preconception planning. Your doctor can assess your overall health and help you identify lifestyle changes that may improve your chances for a healthy pregnancy. Preconception planning is especially helpful if you or your partner have any health issues.
* Take your vitamins. Folic acid (vitamin B-9) plays an essential role in a baby's development. Taking a prenatal vitamin or folic acid supplement beginning at least one month before conception through the first trimester of pregnancy can reduce the risk of spina bifida and other neural tube defects by up to 70 percent.
Don't:
* Smoke. Tobacco changes the cervical mucus, which may keep sperm from reaching the egg. Smoking may also increase the risk of miscarriage and deprive your developing baby of oxygen and nutrients. If you smoke, ask your doctor to help you quit before conception. For your family's sake, vow to quit for good.
* Drink alcohol. Alcohol is off-limits if you're pregnant — or hope to be.
* Take medication without your doctor's OK. Certain medications — even those available without a prescription — can make it difficult to conceive. Others may not be safe once you're pregnant.
