Infertility rates have skyrocketed in recent years, causing concern among medical professionals and researchers. Although many factors contribute to infertility, today’s daily life, characterized by a sedentary lifestyle, irregular eating, and sleep patterns, has been found to be a significant contributing factor. .
There are lifestyle choices that individuals can adopt to promote overall health and increase fertility. By integrating these positive lifestyle adjustments, individuals can increase their and their partner’s chances of conceiving.
Dr. Parul Gupta, Fertility Specialist, Nova IVF Fertility, Gurgaon It gave me more insight into this.
Here are some general lifestyle habits you should adopt to improve your quality of health:
maintain a healthy BMI – It is wise to maintain a healthy weight when trying to conceive. For women, excess or lack of body fat can disrupt the menstrual cycle and prevent ovulation. Additionally, for both men and women, a BMI greater than 30 is associated with lower fertility. Her ideal BMI is between her values of 18.5 and 24.9.
avoid smoking – Smoking is associated with lower egg quality in women and is also associated with premature menopause. For men, smoking is a major contributor to poor semen quality and sperm damage.
Exercise – Exercise plays a beneficial role in promoting overall health and well-being and protects against conditions such as obesity, heart disease, high blood pressure, diabetes, and osteoporosis.
healthy diet – Adopting a balanced diet rich in vegetables, whole grains, and fruits is beneficial for reproductive health. Fish contains omega-3 fatty acids, so it’s good to include fish in your diet several times a week, but be wary of fish with high mercury levels, such as swordfish and tuna. On the other hand, foods such as processed meat, high-fat dairy products, trans fats, processed foods, and soft drinks should be avoided as they negatively impact fertility in both men and women.
refrain from alcohol: Excessive alcohol consumption has a negative effect on male and female fertility. For men, heavy drinking can cause decreased testosterone production, impotence, testicular atrophy, and decreased sperm production. In women, alcohol impairs many aspects of fertility, including follicle development, ovulation, blastocyst development, and implantation. Therefore, people who are thinking of getting pregnant are advised to limit their alcohol intake or completely abstain from it.
limit caffeine – Caffeine is commonly found in beverages such as coffee, tea, soft drinks, and chocolate. Although moderate intake of caffeine does not affect fertility in most women, excessive intake of caffeine can prolong the time it takes to conceive and increase the risk of infertility. To optimize fertility, women trying to conceive are recommended to limit their caffeine intake to about one cup of coffee per day.
reduce stress – Stress is an undeniable aspect of modern life and can have a significant impact on fertility. Additionally, the diagnosis of infertility and the various treatments to overcome it can also be a source of stress. Therefore, it is recommended that you prioritize your overall health and well-being, both physical and mental, while trying to conceive or undergoing infertility treatment. Establishing a robust support system is extremely important. Engaging in activities such as exercise, yoga, meditation, acupuncture, or other practices that promote relaxation and peace of mind have been proven to be highly beneficial for reproductive health.
Environmental pollution – Research shows that reproductive health is declining across industrialized regions where a large number of pollutants are emitted through various industrial activities. Endocrine disrupting chemicals (EDCs) include substances that interfere with the natural action of hormones. EDCs are found in everyday products such as dishwashers, floor cleaners, water bottles, food packaging, electronics, personal care products, cleaning products, and many other common household items. Additionally, exposure to occupational hazards such as harmful chemicals, PCBs, and DDT are known to reduce fertility.
Therefore, lifestyle choices play an important role in fertility. Although lifestyle changes are not a surefire solution, they can improve your overall health and increase your chances of a successful pregnancy. Seeking advice from a fertility specialist and adopting healthier lifestyle habits can be a valuable step for individuals looking to improve their reproductive health.
