We reached out to Dr Astha Gupta, Senior IVF Consultant & Infertility Expert, Obstetrics & Gynaecology, Delhi IVF New Delhi, for a clinical perspective on this.
According to ICMR-affiliated research, fertility problems affect nearly one in six adults of reproductive age in India. Here are a few lifestyle habits that could be quietly affecting your chances of conceiving:
1. Smoking and Alcohol: A Habit Worth Quitting
Smoking damages egg quality in women and is associated with delayed conception and may accelerate the loss of reproductive function.In men, tobacco use can lower sperm count, motility, and volume. Studies show that tobacco use reduces total sperm count and raises oxidative stress in sperm cells.
2. Alcohol and Caffeine: Limit While Trying to Conceive
Heavy alcohol use can affect reproductive health in both men and women. Research on men shows heavy drinking cuts sperm motility and increases abnormally shaped sperm. Cutting down on both improves semen parameters within a few months, since sperm takes around three months to regenerate. Evidence about moderate alcohol intake and female fertility is less consistent, but limiting alcohol is advisable when planning pregnancy.Caffeine does not need to be eliminated for most people trying to conceive. However, very high intake has been associated with reduced fertility. Moderate consumption, such as one to two cups of coffee a day, has not shown an apparent adverse effect on fertility.
3. Weight, Exercise and Fertility: The Connection
Both being underweight and having obesity can affect fertility. In women, excess weight may disrupt oestrogen levels and interfere with ovulation, while being significantly underweight can also disrupt menstrual cycles. Both extremes reduce the chance of conception.In men, obesity may be associated with poorer reproductive health. A body mass index above 25 kg/m² is linked to abnormal sperm concentration and motility in men, with studies showing the odds of abnormal sperm parameters rise sharply in obese individuals.
Regular physical activity can support overall health and help maintain a healthy weight. You do not need an extreme workout routine. Brisk walking, cycling, swimming, strength training, or other enjoyable activities can be incorporated into a routine.
Fertility can be influenced by several everyday habits that may seem harmless but can affect reproductive health over time. Maintaining a healthy weight, sleeping adequately, exercising moderately, avoiding tobacco, and limiting alcohol can support reproductive health.
4. Poor Sleep and High Stress: May Affect Reproductive Health
Irregular schedules, insufficient sleep, and ongoing stress can affect overall health and may influence reproductive function. In women, irregular sleep disrupts the hormones that control ovulation.Chronic stress adds to this by suppressing the reproductive hormone axis in both sexes. Severe stress can contribute to changes in ovulation and sperm production, although everyday stress alone should not be assumed to be the cause of infertility.
Aim for a consistent sleep schedule and address persistent stress through practical measures such as regular activity, relaxation techniques, adequate rest, and professional support when needed.
5. Diet and Fertility: Focus on Overall Nutrition
A balanced diet supports general health and is particularly important before pregnancy.Choose a variety of:
- Vegetables and fruits
- Whole grains and millets
- Pulses, beans and other protein sources
- Nuts and seeds
- Eggs, fish or other suitable protein sources
- Healthy fats
6. Environmental Exposures and Fertility
Some people may regularly encounter chemicals through their occupation, household products or the environment. Certain pesticides, solvents and metals have been associated with reproductive problems, particularly in men.Air pollution has also been linked with changes in sperm parameters, although its effect on the ability to conceive is less certain.
If your work involves chemicals, pesticides, solvents, or other potentially harmful substances, follow workplace safety precautions and discuss significant exposure with your doctor.
7. Mobile Phones and Laptops: Reduce Screen Time
Keeping a phone in a trouser pocket or a laptop on the lap exposes the testes to heat and electromagnetic radiation, both linked to reduced sperm motility and higher sperm DNA fragmentation.Tight-fitting underwear and long two-wheeler commutes add to testicular heat exposure. Loose-fitting clothing and keeping devices away from the body lower this risk.
Reviewing these habits together gives couples trying to conceive a better chance of improving fertility before considering medical intervention.
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FAQs on 7 Everyday Habits That Could Be Affecting Your Fertility
- Can weight loss alone restore fertility?
Weight loss improves ovulation and semen parameters in many cases but does not resolve fertility issues caused by underlying conditions such as PMOS or blocked fallopian tubes. - When should a couple see a fertility doctor?
Couples should consult a doctor after 12 months of trying without success if the woman is under 35, or after 6 months if she is over 35.