There are lifestyle choices individuals can adopt to promote overall health and enhance fertility.
Exercise - Exercise plays a beneficial role in enhancing overall health and well-being, providing protection against conditions such as obesity, heart disease, hypertension, diabetes, and osteoporosis.
Healthy Diet - Adopting a balanced diet rich in vegetables, whole grains, and fruits is conducive to fertility health.
Engaging in activities such as exercise, yoga, meditation, acupuncture, or any other practices that promote relaxation and ease of mind can prove immensely beneficial for fertility health.
While lifestyle changes do not pose as an assured solution, it can enhance overall health and boost the likelihood of successful conception.
In recent years, there has been a surge in infertility rates, giving rise to concerns amongst healthcare professionals and researchers. While numerous factors play a role in infertility, today's day-to-day routine characterised by sedentary lifestyle, irregular diet, and sleep patterns has been identified as a significant contributor.
There are lifestyle choices individuals can adopt to promote overall health and enhance fertility. By integrating these positive lifestyle adjustments, individuals can increase the likelihood of conceiving for themselves and their partners.
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Dr Parul Gupta, Fertility Expert, Nova IVF Fertility, Gurgaon, gave us more insights on this.
Following are common lifestyle habits one should adopt to enhance one’s quality of health:
Maintaining a healthy BMI - It is prudent to maintain a healthy body weight when attempting to conceive. In women, excessive or insufficient body fat disrupts the menstrual cycle and impedes ovulation. Moreover, individuals, both male and female, with a BMI exceeding 30 are associated with diminished fertility rates. Ideal BMI falls between the values of 18.5 and 24.9.
Avoiding Smoking - Smoking has been associated with diminished egg quality in women and has also been linked to premature menopause. In men, smoking has been a significant contributing factor to lower semen quality and sperm damage.
Exercise - Exercise plays a beneficial role in enhancing overall health and well-being, providing protection against conditions such as obesity, heart disease, hypertension, diabetes, and osteoporosis.
Healthy Diet - Adopting a balanced diet rich in vegetables, whole grains, and fruits is conducive to fertility health. Including fish in the diet several times a week is beneficial due to its omega-3 fatty acid content, although caution should be exercised regarding fish with high mercury levels such as swordfish and tuna. On the other hand, foods like processed meats, high-fat dairy products, trans fats, packaged foods, and soft drinks have detrimental effects for both male and female fertility and should be avoided.
Abstain alcohol: Excessive alcohol consumption adversely affects male and female fertility. In men, heavy drinking may lead to reduced testosterone production, impotence, testicular atrophy, and decreased sperm production. For women, alcohol impairs various aspects of fertility, including follicular growth, ovulation, development of the blastocyst, and implantation. Therefore, it is advisable for individuals who are trying to conceive to limit their alcohol intake or abstain from it entirely.
Limit Caffeine - Caffeine is commonly found in beverages such as coffee, tea, soft drinks, and chocolate. While moderate consumption does not affect fertility in most women, excessive intake of caffeine can prolong the time to pregnancy and increase the risk of infertility. To optimise fertility, it is advisable for women attempting to conceive to restrict their daily caffeine intake to approximately one cup of coffee.
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Reduce Stress - Stress is an undeniable aspect of modern life and can significantly impact fertility. Moreover, the diagnosis of infertility and the various treatments to overcome it can also serve as sources of stress. Therefore, it is advisable to prioritise overall health and well-being, encompassing both physical and mental aspects, while trying to conceive and undergoing fertility treatment. Establishing a robust support system can be invaluable. Engaging in activities such as exercise, yoga, meditation, acupuncture, or any other practices that promote relaxation and ease of mind can prove immensely beneficial for fertility health.
Environmental Pollution - Research indicates a decline in reproductive health across industrialized areas, where numerous pollutants are emitted through various industrial activities. Endocrine-disrupting chemicals (EDCs) include substances that interfere with the natural actions of hormones. EDCs are found in everyday-use items such as dishwashers, floor cleaners, water bottles, food packaging, electronic devices, personal-care products, cleaning supplies, and many other common day-to-day items. In addition, exposure to occupational hazards such as harmful chemicals, PCBs, and DDT is known to decrease fertility
Hence, lifestyle choices play a crucial role in fertility. While lifestyle changes do not pose as an assured solution, it can enhance overall health and boost the likelihood of successful conception. Seeking advice from a fertility expert and adopting healthier lifestyle habits can serve as valuable steps for individuals aiming to enhance their reproductive well-being.
