Adopting healthy habits not only improves your overall wellbeing but also enhances your chances of conceiving. From maintaining a balanced diet to incorporating regular exercise and effective stress management techniques, every small change contributes to better reproductive health.
Lifestyle and environmental factors are also involved with infertility in both males and females
Research consistently shows that lifestyle factors—what you eat, how well you sleep, where you live, and other behaviors—have profound effects on health and disease. Fertility is no exception.
A number of lifestyle factors affect fertility in women, in men, or in both.
These include but are not limited to nutrition, weight, and exercise; physical and psychological stress; environmental and occupational exposures; substance and drug use and abuse; and medications.
For example, research shows that:
. Obesity is linked to lower sperm count and quality in men.
. Among women with obesity who have polycystic ovary syndrome (PCOS), losing 5% of body weight greatly improves the likelihood of ovulation and pregnancy.
. Being underweight is linked to ovarian dysfunction and infertility in women.
. Strenuous physical labor and taking multiple medications are known to reduce sperm count in males
. Excessive exercise is known to affect ovulation and fertility in women.
Research shows that using body-building medications or androgens can affect sperm formation.
. Substance use, including smoking tobacco, using other tobacco products, marijuana use, heavy drinking, and using illegal drugs such as heroin and cocaine reduce fertility in both men and women.
. Having high blood pressure changes the shape of sperm, thereby reducing fertility.
. The type of underwear a man chooses is not related to his infertility.
. Radiation therapy and chemotherapy can cause infertility in females and males. Those who have to undergo these types of treatments may want to consider fertility preservation.
NICHD research also shows that exposure to persistent organic pollutants and endocrine- disrupting chemicals (EDCs) in the environment can also affect male and female fertility.
A healthy lifestyle significantly impacts fertility, as factors like nutrition, weight, exercise, stress management, and avoiding harmful substances can improve both female and male reproductive health, increasing chances of conception and a healthy pregnancy.
A breakdown tip on a healthy lifestyle that can improve fertility:
DIET AND NUTRITION:
. Balanced Diet:
Eating a variety of nutritious foods, including fruits, vegetables, whole grains, and lean proteins, provides essential nutrients crucial for reproductive health.
. Healthy Fats:
Incorporating healthy fats, like omega-3 fatty acids, is important for overall health and potentially boosts fertility.
. Folic Acid:
Adequate intake of folic acid (vitamin B9) is especially important for women, as it helps prevent neural tube defects in the developing fetus and may also contribute to conception.
. Limit Unhealthy Foods:
Reducing consumption of processed foods, sugary drinks, and saturated fats is recommended.
. Maintain a Healthy Weight:
Being overweight or underweight can disrupt hormone balance and ovulation, negatively affecting fertility.
EXERCISE AND PHYSICAL ACTIVITY:
. Moderate Exercise:
Engaging in regular, moderate exercise, like walking, swimming, or yoga, can help regulate hormones, improve cardiovascular health, and promote overall well-being, which benefits fertility.
. Avoid Overexertion:
Excessive or strenuous exercise can negatively impact ovulation and fertility, so moderation is key.
. Don’t exercise too hard or too long:
For people at a healthy weight, too much hard exercise can affect ovulating and lower levels of the hormone progesterone. If you want to become pregnant soon, think about limiting hard exercise, such as running or fast cycling, to less than five hours a week and less than 60 minutes a day.
STRESS MANAGEMENT:
. Manage Stress: Prolonged stress can disrupt hormone levels and negatively affect
fertility. Practicing stress-reducing techniques like meditation, yoga, or spending time in nature can be beneficial.
SUBSTANCE AVOIDANCE:
. Limit Alcohol: Excessive alcohol consumption can reduce fertility in both men and
women. Heavy drinking is linked with an higher risk of problems ovulating. To help when you’re trying to get pregnant, stop drinking alcohol. Not drinking is the best choice when you conceive and during pregnancy.
. Avoid Tobacco: Smoking is detrimental to fertility and overall health. Quitting smoking is highly recommended. Tobacco use is linked with lower fertility. Smoking ages the
ovaries, which uses up the egg supply too early. If you smoke, ask your healthcare professional to help you quit.
. Avoid Recreational Drugs: The use of recreational drugs can negatively impact fertility.
. Limit Caffeine Intake: Moderation is key as excessive caffeine intake can negatively impact fertility. Drinking less than 200 milligrams a day of caffeine doesn’t seem to affect being able to conceive. This amount is one or two 6-ounce to 8-ounce cups of coffee a day
Incase of emergency or medical counselling, reach our fertility specialist