Making lifestyle changes before fertility treatment can help improve your chances of success. There are many aspects to a ‘healthy lifestyle’ but let’s address 10 of the most important ones.
1. If you smoke, then stop!
Smoking can negatively affect fertility in both men and women.
In women, smoking can lead to decreased ovarian function, damage to the reproductive organs, and an increased risk of miscarriage and infertility. Smoking can also reduce the number and quality of eggs and increase the risk of ectopic pregnancy.
In men, smoking can reduce sperm count and motility, as well as cause DNA damage to the sperm. This can lead to infertility or difficulty in conceiving a child with a partner.
Smoking can significantly reduce the chances of successful conception and increase the risk of reproductive problems. It is therefore highly recommended that people who are trying to conceive should quit smoking to increase their chances of having a healthy pregnancy and a healthy baby.
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2. Check your weight
Weight can have a significant impact on fertility in both men and women.
In women, being overweight or obese can cause hormonal imbalances, irregular menstrual cycles, and an increased risk of ovulatory dysfunction, which can lead to infertility. It can also increase the risk of miscarriage and complications during pregnancy, such as gestational diabetes and pre-eclampsia.
In men, being overweight or obese can lead to decreased testosterone levels, which can affect sperm production and quality. This can result in reduced fertility and difficulty in conceiving a child with a partner.
On the other hand, being underweight can also affect fertility in women, as it can lead to irregular menstrual cycles and a decrease in estrogen levels, which can impact ovulation.
3. Exercise regularly
Regular exercise can have a positive impact on fertility in both men and women. Exercise can help to maintain a healthy weight and reduce the risk of obesity-related fertility problems. It can also improve blood flow to the reproductive organs and reduce stress levels, which can improve overall reproductive function.
In women, regular exercise has been shown to improve menstrual regularity and ovulation, which can increase the chances of conceiving. However, it’s important to note that excessive exercise or over-exertion can have a negative impact on fertility by disrupting hormonal balance.
In men, regular exercise has been shown to improve sperm quality and quantity, as well as reduce oxidative stress and inflammation, which can damage sperm. However, similar to women, excessive exercise or over-exertion can negatively affect sperm production and quality.
Moderate exercise appropriate everyone’s fitness level and overall health can have a positive impact on fertility.
4. Reduce alcohol consumption
Excessive alcohol consumption can harm fertility and reduce the chances of success with fertility treatment.
In men, alcohol use can lead to a decrease in sperm production, as well as a decrease in sperm quality, motility, and morphology.
In women, alcohol use can disrupt the hormonal balance, leading to irregular menstrual cycles and ovulation, and it may also affect the quality of eggs produced. This can make it more difficult for women to conceive and increase the risk of miscarriage.
Alcohol consumption can also increase the time it takes for couples to conceive, and may increase the risk of infertility. Therefore, it’s advisable for couples who are trying to conceive to limit their alcohol consumption, and for those experiencing difficulty, to avoid alcohol altogether.
5. Cut back on caffeine
High levels of caffeine consumption can reduce fertility and lower the chances of success with fertility treatment.
In women, high levels of caffeine intake have been linked to a decreased chance of becoming pregnant, increased risk of miscarriage, and may also lead to irregular menstrual cycles.
In men, high caffeine consumption can negatively impact sperm quality and quantity, leading to a reduced chance of conception.
It is recommended for couples trying to conceive to limit their caffeine consumption, especially if experiencing fertility issues. It is advisable for women to limit caffeine intake to 200mg per day, which is equivalent to about one cup of coffee, and men to limit their caffeine intake to no more than 400mg per day, which is equivalent to about 2-3 cups of coffee.
6. Eat a healthy diet
Maintaining a healthy diet is important for overall health, including reproductive health. Here are some dietary tips that may help improve fertility:
- Eat a balanced diet: Include a variety of foods from different food groups, such as whole grains, fruits, vegetables, lean proteins, and healthy fats.
- Increase your intake of plant-based foods: Research suggests that a diet rich in plant-based foods, such as fruits, vegetables, whole grains, nuts, and seeds, may improve fertility.
- Avoid trans fats: Trans fats have been linked to infertility. Avoid processed foods, fried foods, and baked goods containing hydrogenated oils.
- Choose healthy fats: Incorporate healthy fats, such as those found in avocados, nuts, and olive oil, into your diet.
- Consume iron-rich foods: Iron is important for reproductive health, and iron deficiency has been linked to infertility. Include iron-rich foods such as lean meats, dark leafy greens, beans, and lentils in your diet.
- Drink enough water: Water consumption is essential for maintaining a healthy body and plays an important role in various bodily functions. Adequate water intake can have positive effects on the immune system and fertility.
Immune System: Drinking enough water helps to flush out toxins from the body and keeps the body hydrated. This, in turn, can support the immune system, which relies on adequate hydration to function properly. Dehydration can impair the immune system, making the body more susceptible to infections and diseases. Drinking enough water can also help to prevent respiratory infections and other illnesses.
Fertility: Water consumption can also have an impact on fertility, especially in women. Inadequate hydration can lead to changes in cervical mucus, which can make it difficult for sperm to reach the egg. Dehydration can also interfere with ovulation, which can reduce the chances of conceiving. Drinking enough water can help to improve the quality and quantity of cervical mucus and support regular ovulation.
The recommended daily intake of water varies based on factors such as age, gender, and activity level, but a general guideline is to drink at least 8 glasses of water per day.
7. Manage stress
High levels of stress can negatively impact fertility.
In women, stress can lead to hormonal imbalances that affect ovulation and the menstrual cycle, making it more difficult to conceive. Stress can also affect the implantation of a fertilized egg, increasing the risk of miscarriage.
In men, stress can lead to a decrease in sperm production and quality, which can make it more difficult to conceive with their partner.
Chronic stress, such as that experienced by people with high-pressure jobs or long-term health problems, can also affect the functioning of the reproductive system, leading to infertility.
Managing stress levels is an important factor in promoting fertility and improving chances of success with fertility treatment. Some helpful ways to manage stress include meditation, exercise, relaxation techniques and counselling.
8. Get enough sleep
Getting enough restful sleep is important for overall health and can improve fertility and increase the chances of success with fertility treatment.
Sleep can have an impact on fertility in several ways. Lack of sleep or poor sleep quality can disrupt the body’s hormonal balance, including the hormones that regulate ovulation and sperm production. This can lead to irregular menstrual cycles, problems with ovulation, and decreased sperm count and motility.
Sleep deprivation can also increase stress levels, which can further disrupt the hormonal balance and interfere with fertility. Additionally, sleep apnea, a condition in which breathing is repeatedly interrupted during sleep, has been linked to reduced fertility in both men and women.
On the other hand, getting adequate sleep and practicing good sleep hygiene can help support reproductive health. It is generally recommended that adults aim for 7-9 hours of sleep per night to optimize their overall health and well-being, including their fertility.
9. Avoid exposure to environmental toxins
Environmental toxins can affect fertility in a number of ways. Exposure to toxins such as pesticides, heavy metals, and chemicals found in certain plastics and personal care products can disrupt the body’s hormonal balance, leading to problems with ovulation, reduced sperm count and motility, and increased risk of miscarriage.
Some toxins can also damage reproductive organs or interfere with the development of the reproductive system, leading to infertility or reduced fertility. Additionally, exposure to environmental toxins can increase oxidative stress in the body, which can further impact reproductive health.
Minimizing exposure to these toxins through lifestyle choices can help support reproductive health improve your chances of success with fertility treatment.
Interesting read: 'This Chemical Can Impair Fertility, but It’s Hard to Avoid', The New York Times (Sep 2021) Hormone-disrupting phthalates can be found in everything from plastics and household goods to personal care products. Studies have shown they may be harmful to women’s reproductive systems. This is the first article in a three-part series by investigative reporter Liza Gross, exploring the most dangerous toxins found in the average American home. The stories track fertility, pregnancy and early childhood development.
10. Sexual health
Sexual health can play a significant role in fertility. Sexually transmitted infections (STIs) can cause inflammation and damage to the reproductive organs, leading to infertility or reduced fertility. STIs such as chlamydia and gonorrhea can cause scarring and blockages in the fallopian tubes in women and in the vas deferens in men, which can prevent sperm from reaching the egg.
In addition, untreated STIs can increase the risk of pelvic inflammatory disease (PID), which can cause further damage to the reproductive organs and increase the risk of infertility. It is important to practice safe sex and get tested for STIs regularly, particularly if your are trying to conceive.
That being said, having a healthy and active sex life can support fertility by increasing the likelihood of conception. Having sex regularly, particularly during the fertile window of a woman’s menstrual cycle, can increase the chances of sperm meeting the egg and fertilising it.
Maintaining good sexual health can promote overall reproductive health & well-being and improve your chances of success with fertility treatment.
So, to sum up, a fertility-boosting lifestyle is really important! It can help increase the chances of getting pregnant naturally or through fertility treatments. Factors such as maintaining a healthy weight, exercising regularly, eating a balanced diet, reducing stress, avoiding smoking and excessive alcohol consumption, and getting enough sleep can all contribute to improved fertility in both men and women.
If you are trying to get pregnant, consider boosting your fertility outlook by making important lifestyle changes today. You can optimise your reproductive health and increase your chances of conceiving a healthy baby.
