Written by Vera Coetsee, Health and Nutrition Coach
6 May 2024
The lifestyle choices we make on a daily basis have a significant impact on our overall health and well-being, including our fertility. Trying for a baby is a big step. It can be a hugely emotional journey, especially if you aren’t falling pregnant as quickly as you had hoped. By adopting a healthy lifestyle, individuals can optimise their chances of conceiving and maintaining a healthy pregnancy. Factors such as diet, exercise, stress management, and avoiding harmful substances all play a role in determining fertility levels. Understanding the importance of lifestyle on fertility can empower individuals to make positive changes that can improve their chances of starting a family.
By adopting these simple lifestyle changes, you are giving yourself and your partner the best chance of conceiving.
- Maintain a healthy weight: Being either underweight or overweight can negatively impact fertility. A healthy diet and regular exercise can help maintain a healthy weight and improve fertility.
- Limit alcohol intake: Excessive alcohol consumption can impair fertility in both men and women. Limiting alcohol intake or avoiding it altogether can improve fertility.
- Manage stress: High levels of stress can affect fertility by disrupting hormones and menstrual cycles. Finding ways to manage stress, such as through meditation, exercise, or therapy, can improve fertility.
- Get enough sleep: Lack of sleep can disrupt hormone levels and affect fertility. Getting enough quality sleep each night can improve fertility.
- Eat a nutritious diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve fertility by providing essential nutrients for reproductive health.
- Stay hydrated: Drinking enough water and staying hydrated is important for overall health and can improve fertility.
- Avoid exposure to toxins: Exposure to environmental toxins, such as pesticides, chemicals, and pollutants, can negatively impact fertility. Avoiding exposure to these toxins as much as possible can improve fertility.
- Regular exercise: Regular physical activity can help maintain a healthy weight, reduce stress, and improve overall health, all of which can enhance fertility.
Stress & Fertility
Stress can have a significant impact on fertility. Chronic stress can disrupt the hormones that regulate ovulation in women, making it more difficult to conceive. It can also affect sperm quality and sperm production in men, leading to difficulties in conceiving. Furthermore, stress can lead to unhealthy coping mechanisms such as smoking, excessive drinking, or poor diet choices, all of which can further impact fertility. It is important for individuals trying to conceive to manage their stress levels through relaxation techniques, exercise, and other stress-reducing activities to improve their chances of conception. Consulting with a healthcare provider or fertility specialist can also help in addressing the impact of stress on fertility.
If you need help with your fertility or need support in managing your stress, make an appointment with our Functional Medicine Doctor or Counsellors here.
Sources:
Palomba S, Daolio J, Romeo S, Battaglia FA, Marci R, La Sala GB. Lifestyle and fertility: the influence of stress and quality of life on female fertility. Reprod Biol Endocrinol. 2018 Dec 2;16(1):113. doi: 10.1186/s12958-018-0434-y. PMID: 30501641; PMCID: PMC6275085. https://pubmed.ncbi.nlm.nih.gov/30501641/
Kloss JD, Perlis ML, Zamzow JA, Culnan EJ, Gracia CR. Sleep, sleep disturbance, and fertility in women. Sleep Med Rev. 2015 Aug;22:78-87. doi: 10.1016/j.smrv.2014.10.005. Epub 2014 Oct 18. PMID: 25458772; PMCID: PMC4402098. https://pubmed.ncbi.nlm.nih.gov/25458772/