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Five Things To Know Before Starting Fertility Treatment

Five Things To Know Before Starting Fertility Treatment

If you want to start a family, but are struggling to get pregnant you may feel that your world is over. However, you need to know that you are not alone. Statistics show that one in six couples will suffer from infertility and require treatment.  Infertility is defined as not being able to get pregnant after one year of unprotected sex (this is reduced to 6 months for women over 35 years old). [1]

It is important to realise a diagnosis of infertility does not mean that all hope is lost, there are many options available for couples who are struggling to conceive naturally.

Couple hugging

    The following are some of the most important things to remember when you are considering and undergoing infertility treatment.

    1. Understand the fertility treatment options and which is best for you.

    It is impossible to know what option is likely to best for you as a couple without getting professional advice, however, your clinician or specialist does not need to be the only source of information. There are excellent sources of information both online and from various organisations including fertility clinics and charities.

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    Often when people think of fertility treatment they immediately think of IVF, however, this is just one option amongst a wide selection including surgery, drug treatment and surrogacy.[2]

    If you are not suitable for one type of treatment there will be others which can work for you, taking the time to understand what is possible will reduce the stress of the whole experience.

    2. Ensure you are fit and healthy for fertility treatment

    As with any pregnancy, it is good practice to ensure you are as fit and healthy as you can be. Improving your diet will ensure you have healthy eggs and sperm. A healthy diet for conception should include:

    fruit and veg
      • Plenty of fruit and vegetables – try adding fruit with your breakfast and green vegetables or salad with your main meals
      • Complex carbohydrates – these include whole grains such as brown rice, oats and wholemeal bread. Simple changes like using brown rice instead of white and enjoying wholemeal bread instead of processed white will help.
      • Try to include oily fish, nuts, seeds and natural oils
      • Increase the amount of fibre you eat
      • Reduce the amount of red meat you eat
      • Try to avoid additives, preservatives and chemicals including artificial sweeteners
      • Reduce or avoid sugar – be aware of the amount of sugar in manufactured food.
      • Reduce or eliminate caffeine, e.g. coffee, tea, chocolate, colas and alcohol
      • Try to drink at least 1½ litres of fresh water per day, this will help your hormone balance and blood flow.

      You should look to reduce your alcohol intake and of course quit smoking. Following these simple steps will increase the chance of your treatment being successful.

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      3. Consider your age

      When considering treatments such as IVF, age is important. Doctors can support your biology and will do their best to help you become pregnant however they cannot change your body.

      A survey in 2006 showed the average age of a mother at the birth of her first child was 25 (up from 21.4 in 1970).[3] Statistics are now showing that many couples are planning to wait until they are at least 30 before starting a family stating that focusing on their career or being able to afford to start a family being the major reasons stated for the delay in starting a family.

      Whereas the reasons for the delay are understandable, couples should be aware that the later you leave having a family the more difficult it may become.

      Fertility Treatment - IVF Success rates by age

        As you can see from the chart, once you reach 35 years old your chances of having a successful pregnancy via IVF reduces rapidly. It is a similar case for natural pregnancy with the risk of miscarriage or Down syndrome increasing above the age of 35, and you are more likely to have an ectopic pregnancy.

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        This does not mean that you cannot have a family if you are above the age of 35, however, you should ensure you are aware of the risks and speak to specialists to ensure you are provided with the most suitable infertility treatment. If you are told that treatment is not advisable you should not give up hope, there are options like surrogacy, fostering or adoption.

        4. Understand this is going to be a stressful journey…

        Going through any form of infertility treatment is going to be a long and often stressful journey for both of you, statistics show 61% of couples feel infertility is more stressful than divorce [4] You need to be a strong team and be prepared to support each other. The outcome is highly likely to be positive, however, the light at the end of the tunnel may seem a long way away.

        Your partner needs to understand that, with your hormones unbalanced due to infertility drugs or pregnancy, you may have moments when anything they do will be wrong or that you will be over emotional and stressed. Certain fertility drugs can cause mood swings and you both need to be aware of this and be ready to support each other.

        Infertility treatment will be series of highs and lows. It may be that the first attempt of any treatment fails to achieve the successful pregnancy you crave, the pressure and stress of waiting for a positive result only to find it has not occurred can be crushing. In IVF, for example, you will be told to give the process three full cycles which, for a woman under 40 years old, will generally yield a greater than 70% success rate. After this, if you are part of the small percentage for which this treatment fails, there are still other options available to you.

        You need to build a strong team around you, with your partner and supportive members of your family (you have the right to be selective and pick those who will help you on your journey!) There are also online groups and Facebook groups where you can meet like minded couples and get shared advice and support. Of course, you have your medical professionals you can turn to when you need to. Remember, whatever happens, you are not who are not alone and there are people who can help you.

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        Ensure that you make time for yourself, even if it is just five minutes per day to relax and reduce your stress levels.[5]

        5. All’s not lost…

        After struggling to conceive naturally it can feel that you will never hold your own child, you may feel like a failure or that you have let your partner down. None of this is true.  You are not a failure and you are not alone, many thousands of couples are going through the same feelings right now and many more thousands now have their own families thanks to successful infertility treatment or surrogacy.

        Infertility treatment is changing all the time, for example in 2016 scientists were able to sustain the life of an embryo beyond the seven days previously thought possible. This innovation will allow doctors to better monitor the embryo and improve the chances of successful implantation. [6]

        It is true infertility treatment will seem stressful at times, however, the potential outcome will make it all worthwhile!

        Reference

        [1]CDC:  https://www.cdc.gov/reproductivehealth/infertility/
        [2]Fertility Treatment Options: https://www.growinggenerations.com/about-us/fertility-treatment-options/
        [3]Mathews TJ, Hamilton BE. Delayed childbearing: More women are having their first child later in life. NCHS data brief, no 21. Hyattsville, MD: National Center for Health Statistics. 2009.
        [4]RMANJ: Infertility In America 2015: http://www.rmanj.com/wp-content/uploads/2015/04/RMANJ_Infertility-In-America-SurveyReport-_04152015.pdf
        [5]5 Minutes a Day to Find Happiness: http://www.lifehack.org/454873/5-minutes-a-day-to-find-happiness
        [6]IVF Research: https://www.growinggenerations.com/news/new-study-promotes-ivf-success-rates/

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        Last Updated on August 15, 2018

        7 Amazing Things That Will Happen When You Do Plank Every Day

        7 Amazing Things That Will Happen When You Do Plank Every Day

        Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

        Video Summary

        Why is it important to train up our core strength?

        There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

        This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

        Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

        In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

        One Exercise, multiple benefits

        There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

        By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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        When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

        Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

        In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

        What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

        What will happen when you start doing planks every day

          1. You’ll improve core definition and performance: 

          Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

          • Transverse abdominis: increased ability to lift heavier weights.
          • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
          • Oblique muscles: improved capacity for stable side-bending and waist-twisting
          • Glutes: a supported back and a strong, shapely booty.

          2. You’ll decrease your risk of injury in the back and spinal column

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            Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

            Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

            3. You’ll experience an increased boost to your overall metabolism

              Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

              4. You’ll significantly improve your posture

                Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                On top of everything, someone with good posture looks better, healthier, and more confident.

                5. You’ll improve overall balance

                  Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                  6. You’ll become more flexible than ever before

                    Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                    7. You’ll witness mental benefits

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                      Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                      How to hold a plank position

                      1. Get into pushup position on the floor.
                      2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                      3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                      4. Your head is relaxed and you should be looking at the floor.
                      5. Hold the position for as long as you can.
                      6. Remember to breathe. Inhale and exhale slowly and steadily.
                      7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                      Watch the video if you have any doubt!

                      Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                        How to improve your plank time gradually

                        1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                        2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                        3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                        Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                        Who Should Be Cautious Doing The Plank?

                        You need to be cautious doing Planking exercises if any of these risks apply to you:

                        • Prolapse
                        • After prolapse surgery
                        • Pelvic pain conditions
                        • Weak or poorly functioning pelvic floor muscles
                        • Previous childbirth
                        • Overweight

                        Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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