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Lifestyle Factors That Affect Fertility & Reproductive Health

Trying to conceive? The lifestyle factors that affect fertility

While infertility is a medical condition that often requires medical treatment, certain lifestyle factors can significantly impact fertility. While these lifestyle factors may seem simple on the surface, they can heavily impact the body’s hormone balance and reproductive organ functions. A combination of factors that impact fertility include:

• Age
• Fitness level
• Weight
• Alcohol consumption, caffeine consumption, and/or substance use
• Environment or exposure to toxins
• Stress levels

Whether you just starting your fertility journey or have been trying to conceive for a while, we recommend optimizing your lifestyle to significantly improve fertility. Here's how:

How your diet affects fertility

A poor diet and/or unhealthy eating habits can lead to conditions like inflammation, decreased metabolism, obesity, or being underweight - all of which can have significant impact on your fertility.

Consuming a balanced, nutrient-rich diet positively impacts both your fertility and overall well-being. For those trying to conceive, consider adding more of the following to your diet:

• Healthy fats - Studies show healthy Omega-3 levels help ovulation and stabilize menstruation cycles. Increased Omega-3 uptake is associated with higher IVF/IUI success rates as they improve egg health and endometrial quality. Salmon, cod, beans, and walnuts are great dietary Omega-3 sources. Fish oil or algae-based vitamins are also good supplement alternatives. 
  
  DHA's, a type of Omega-3, improve sperm membranes, support healthy sperm production, and protects them from dangerous toxins. Vitamin D, zinc, and selenium supplements are excellent sources to support sperm health.
  
  
• Iron-rich foods - Iron deficiencies often lead to conditions like anemia, which may cause irregular ovulation cycles. Consuming more red meat (in moderation), poultry, fish, spinach, and lentils, boost iron levels. Increased iron levels also support the development of strong sperm cells, and boost energy levels.
  
  
• Antioxidants - Consuming vegetables and fruits rich in vitamins C and E protect eggs and sperm from harmful chemicals. Antioxidants reduce oxidative stress, providing healthy support for embryo development and helps with fertility-related conditions like endometriosis.
  
  Berries, spinach, and nuts are prime vitamin C and E sources. Supplements like zinc or selenium are also solid supplement alternatives. 

Prenatal vitamins can also help to supplement any vitamin deficiencies in your diet. Before adjusting your diet, schedule a consult with a fertility specialist to screen whether your lifestyle or dietary choices may put you at risk for nutritional deficiencies impacting fertility.

How weight affects fertility

Being underweight or overweight can affect your ability to conceive. Here's how:

• Overweight - As fat cells grow, they release more estrogen. Too much estrogen in the body causes a birth control-like effect, preventing ovulation and disrupting menstruation. Additionally, conditions like obesity reduce the success rates of fertility treatments like IVF.
  
  Some conditions like PCOS are associated with obesity. Modest weight loss or increased exercise can dramatically improve ovulation regularity.  
  Obesity is also associated with decreased libido or lower sperm counts in men. Fortunately, losing weight is possible through lifestyle changes, medications, or surgery:
  
  
• Eating a balanced diet - A balanced diet not only improves fertility, but overall health and quality of life. Cutting out processed foods, sugar-packed soft drinks, snacking, and alcohol often yield immediate benefits. Work with a physician to monitor your caloric intake and determine a diet plan that is right for you.
  
  
• Exercise regularly - Low impact, moderate, activities like walking, Pilates, or swimming can make a world of difference. Try out different activities to find one you easily enjoy and make it routine. Combine with strength training to build muscle, increase metabolism, and strengthen your body. 
  
  
• Manage stress - The pressures of daily life like work or family obligations, or experiencing infertility are significant sources of stress. Sometimes stress manifests in emotional eating, which leads to weight gain and infertility. Minimize and alleviate stress through acupuncture, journaling, psychotherapy/behavioral therapy, or routine massage therapy. When paired with improved diet and routine exercise, stress management makes it easier to stick to healthier habits.
  
  
• Underweight - People with BMIs under 18.5 may have difficulty trying to conceive. Being underweight may lead to irregular menstrual cycles or no menstruation at all, which can cause infertility. Underweight men may also experience hormonal imbalances, reducing sperm motility and decreased testosterone levels.
  
  How much weight one should gain for pregnancy or to support sperm development depends on BMI levels and current dietary and physical habits. It's best to schedule a consult with a fertility specialist who can create healthy nutrient and exercise plans with you to ensure you safely gain weight.

How toxins impact fertility

Exposure to environmental toxins plays significant roles in fertility. While government organizations strive to prevent and eliminate harmful toxins from the environment, they're unable to stop every pollutant. 

Exposure to harmful toxins is most common through consuming contaminated food or water. The most common toxins that affect fertility are:

• Mercury - Mercury is an environmental toxin that makes its way into fresh and saltwater sources through industrial plant runoff. Seafood like swordfish, mackerel, and big eye tuna often carry high levels of mercury. While seafood like shrimp, catfish, or pollock, generally carry lower levels.
  
  Where you live plays a significant part in exposure. Routinely checking local advisories concerning air or water contaminants can reduce exposure.
  
  
• Lead - Lead is commonly found in old infrastructure like metal water pipes in your home. Homes built before 1978 often have lead fixtures. Lead is a neurotoxin that can cause pregnancy-induced hypertension and other negative health effects.
  
  Working in industries like construction or jewelry making may expose you to lead. Test your water at home with lead test kits and avoid eating out of clay pots or painted bowls. 
  
  
• Pesticides - Insecticides and pesticides are found on fruits and other crops in our food supply. While they successfully kill pests and the diseases they carry, prolonged exposure can negatively impact people’s health.
  
  To reduce pesticide exposure, thoroughly wash produce and leafy greens before consuming them. Check for organic labels and research farms to see how they eliminate pests from their crops. Also wash your hands or wear gloves if you handle unwashed fruits and vegetables, as cross contamination can occur. 
  
  
• Endocrine-disrupting chemicals (EDCs) - EDCs are the microplastics and other harmful chemicals. Drinking from cans/plastic bottles, microwaving plastic containers, and even flame-resistant rugs can expose you to EDCs. Consistent exposure can result in conditions like endometriosis
  
  Eliminate processed and canned foods from your diet and don’t use plastics with recycling codes No. 3 and No.7 to avoid EDC exposure. Substitute plastic containers for glassware or Pyrex made within the last few years. Purchase phthalate-free products for laundry, cleaning, and personal care to further reduce exposure.

Changing your lifestyle with help from fertility specialists

While factors like age lie beyond your control, fertility specialists can help you identify attainable lifestyle adjustments. You’ll work together to create a personalized plan to make small, consistent, changes that can help you achieve your family-building goals. Ready to get started? Contact us to schedule an appointment with a Pacific Fertility Center physician.

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