Menstruation and fertility education resources

The Menstrual Cycle, Menstruation and related issues

I have done a lot of research discussing menstruation with women. I think it is essential that everyone understands about the menstrual cycle and menstruation, and that there should be several lessons given in schools, with boys present – but it seems that most people have only one lesson in primary school and one at secondary school and unfortunately some schools still separate boys from girls to give these lessons.

In school you were probably taught that women have a 28 day cycle and ovulate on day 14 – but our big data study and several other recent studies, show that only 13% of women have a 28 day cycle and they can ovulate from as early as day 10, with an average day of day 16, not day 14.

It is really key that we teach in schools that females experiences of having a period really varies. Some will have no issues, but there will be those who have heavy or painful periods which may affect their quality of life. They should seek medical help if this happens.

It is also important to teach everyone that 1 in 10 women have endometriosis which can hugely affect quality of life and can cause much pain. Currently it takes years for women to be diagnosed with endometriosis and this can lead to long term issues. There is a lot being done to improve this.

Another important condition is polycystic ovary syndrome which can result in irregular or no periods. See the information leaflet below.

Fertility – If you want to get pregnant in the future;
What you should know

Whether we want children or not, and if we are sexually active or not, I think it is important to understand fertility and the fertile window.

The best way to determine the fertile window is to use ovulation sticks which measure a hormone called luteinising hormone (LH) which rises about 24-40 hours before you are going to ovulate. If you are trying to get pregnant – it is important to have a lot of sex around this time to increase your chances. Once the egg is ovulated, it is only viable for about 24 hours. But sperm can stay viable in the female genital tract for several days – so having sex before and on the day of ovulation gives the best chances.

If you are trying to get pregnant – both the man and the woman should ensure they have healthy lifestyles to improve their chances of getting pregnant and to get the woman ready for pregnancy. A healthy lifestyle for the man and the woman will also benefit the health of the future child. See the preconception checklist below.

A woman’s fertility decreases with age, and when she reaches menopause – she will no longer be able to get pregnant with her own egg. Men’s fertility does not decrease to such an extent, but the sperm can become less healthy over the age of 40. There is further information in the fertility poster which is available in a variety of languages.

Preconception health for women

Ready for Pregnancy: Your Essential Pre-Conception Health Checklist

Preparing your body for pregnancy is one of the most empowering steps you can take on your journey to parenthood. Pre-conception care is all about optimizing your health before you conceive, which not only improves your chances of getting pregnant but also lays a strong foundation for a healthy baby. Drawing from the evidence-based guidelines outlined by the Australian public health program Your Fertility, this comprehensive guide moves past common myths to highlight the practical, scientifically proven lifestyle habits and medical steps that truly impact your reproductive success. Taking a proactive approach to your health today can make a profound difference for your future family.

Key Steps to Prepare Your Body for Conception

Based on clinical recommendations, here are the core focus areas to address before you start trying to conceive:

• Optimize Nutrition and Weight Management: Eating a well-balanced diet (such as a Mediterranean-style diet rich in whole foods and seafood) and maintaining a healthy weight range significantly boosts fertility. For those who are overweight, losing even a small amount (3–5 kg) can improve conception rates and reduce pregnancy complications.

• Establish Active Habits: Aim for 30 minutes of moderate to vigorous activity—like brisk walking or jogging—every day to improve general physical stamina and reproductive health.

• Eliminate Harmful Substances: Stop smoking, drinking alcohol, and using recreational drugs, as these directly cause fertility issues, damage egg quality, and threaten the health of a future pregnancy.

• Moderate Caffeine Intake: High caffeine consumption can extend the time it takes to get pregnant. Keep your daily intake below 200 mg (roughly two cups of coffee).

• Track Your Fertile Window: Learn your menstrual cycle length to pinpoint ovulation. Look for clear, slick, and slippery vaginal mucus, which indicates the most fertile days to time intercourse.

• Start Vital Supplements: Take at least 400 micrograms of folic acid and 150 micrograms of iodine daily, starting at least one month before you begin trying, to significantly reduce the risk of serious birth defects.

• Minimize Chemical Exposure: Reduce your daily contact with endocrine-disrupting chemicals and harmful pollutants found in common household and workplace products.

• Schedule Pre-Conception Medical Checks: Book an appointment with your GP to review any existing health conditions (like PCOS or diabetes), check that your vaccinations are up to date, and assess any current medications. Don’t forget a trip to the dentist, as active gum disease can negatively affect pregnancy outcomes.

Resource Links

• Download the Full Pre-conception Checklist PDF

Preconception health for men

Male Fertility Matters: Your Essential Pre-Conception Health Checklist

When preparing for a family, preconception health is just as vital for men as it is for women. Because it takes around three months for new sperm to develop, the lifestyle choices and health habits a man adopts today directly shape the quality, count, and swimming ability of his sperm tomorrow. Drawing from the evidence-based guidelines outlined by the Australian public health program Your Fertility, this guide highlights the practical, scientifically proven steps men can take to optimize their reproductive health. Taking a proactive approach to your wellbeing not only boosts your chances of conception but also plays a fundamental role in passing on the healthiest possible DNA to your future child.

Key Steps to Prepare the Body for Conception (For Men)

Based on clinical recommendations, here are the core areas men should address before trying to conceive:

• Maintain a Healthy Weight: Being over or underweight can negatively impact sperm count and quality. Achieving a healthy weight range optimizes testosterone levels and boosts overall fertility.

• Eat a Well-Balanced Diet: Fuel your body with nutritious whole foods, fresh fruits, vegetables, and lean proteins (similar to a Mediterranean diet) to protect developing sperm from oxidative stress and improve overall semen quality.

• Commit to Regular Exercise: Aim for regular, moderate physical activity to improve stamina, manage stress, and support healthy hormone production.

• Quit Smoking and Vaping: Tobacco, nicotine, and recreational drugs damage sperm DNA, decrease sperm count, and can cause erectile dysfunction. Quitting at least three months before trying gives new sperm the best environment to mature.

• Stop or Strictly Limit Alcohol: Heavy drinking lowers testosterone levels, alters sperm structure, and reduces sperm production. Cutting back or eliminating alcohol altogether is one of the fastest ways to improve sperm parameters.

• Keep Sperm Cool: The testes need to be a few degrees cooler than the rest of the body to produce healthy sperm. Avoid activities that overheat the scrotum, such as prolonged hot tubs, saunas, heated car seats, or sitting with a laptop directly on your lap.

• Minimize Chemical and Toxin Exposure: Be mindful of exposure to heavy metals, pesticides, and endocrine-disrupting chemicals found in certain industrial, automotive, or household products, as these can severely impair sperm production.

• Review Medications and Chronic Conditions: Some prescription drugs and chronic conditions (like diabetes or high blood pressure) can affect fertility. Schedule a pre-conception check-up with your GP to review your health status, check for sexually transmitted infections (STIs), and ensure any required medications are safe for conception.

Resource Links

• Download the Full Pre-conception Checklist for Men PDF

Egg Freezing: Navigating the Complexities, Costs, and Realities

As a woman’s natural fertility decreases with age, egg freezing has become an increasingly discussed option for those who wish to have children in the future but may not currently have a partner ready or willing to start a family. While it offers a valuable method to preserve reproductive options, it is essential to look past the marketing headlines and understand the full picture. The procedure itself is highly complicated, involves multi-week hormonal regimens, and carries significant financial costs. Crucially, egg freezing provides an opportunity rather than a guarantee; success rates are deeply tied to the age at which the eggs are frozen, and the process does not ensure a live birth down the line. Navigating this path requires balancing personal circumstances with clear, medically accurate facts.

Key Insights from the IRHEC Guide

• Why Women Choose It: Beyond navigating the absence of a ready partner, women may freeze their eggs to preserve fertility before undergoing medical treatments that could harm them (such as cancer therapies), to manage health conditions like endometriosis, or to protect their reproductive options during gender transition.

• The Process: The procedure mirrors the early stages of IVF, taking about 2 to 4 weeks. It involves daily fertility medications to stimulate the ovaries to produce multiple mature eggs, which are then harvested without being fertilised with sperm.

• The Age and Success Factor: The likelihood of a future baby depends heavily on a woman’s age at the time of freezing. While data indicates that women under 35 have roughly a 30% birth rate per embryo transferred via fresh IVF, that success rate declines steeply with age, dropping to under 3% for those over 44. Consequently, clinical guidance suggests that if a woman chooses to freeze her eggs, doing so as early as possible yields the best potential outcomes.

Download the leaflet on Egg Freezing from ESHRE

Exploring the Reality of Fertility Preservation:
Is Egg Freezing the Answer?

The conversation around egg freezing has evolved from a niche medical procedure into a mainstream cultural discussion, often marketed as the ultimate insurance policy for modern family planning.

To break through the commercial noise and explore what the science truly says, I sat down with leading researcher Dr Lucy van de Wiel for a deep dive into the socio-political and clinical realities of this technology. In this episode, we look at the lived experiences of women navigating the process, the actual statistical success rates behind the procedures, and the broader social pressures that drive women to freeze their eggs.

Whether you are actively considering the procedure or simply want to understand the modern intersection of technology and reproduction, this conversation provides the vital, unvarnished clarity you need to make an informed choice.