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Fertility and Lifestyle Connection
Infertility happens when a woman can't conceive after 12 or more months of unprotected sex. Modifiable lifestyle factors play an important role in fertility. Many people don't realise their coffee addiction, late-night binging, or even working at midnight can affect their reproductive health. Poor sleep management, recreational substances like alcohol, smoking, marijuana, etc., and environmental toxin exposure can all hinder your conception effort.Age is a non-modifiable factor that affects fertility. Fertility increases during early adulthood and after a few years, especially in the 30s, and then fertility slows down. After 30, the quantity and quality of oocytes reduce, chromosomal abnormalities increase, paving the way for increased risk of miscarriage. After 35, men experience a reduction in semen volume, motility, and increased DNA damage, making it hard for pregnancy.
Habits That Thwart Fertility
Here is a list of habits that threaten reproductive health and affect fertility.Poor Sleeping Habits & Irregular Sleep Patterns
Six to eight hours of restful, deep sleep are non-negotiable. Irregular sleeping patterns can affect the body’s biological clock, known as the circadian rhythm. For women, sleep disruption is associated with hormonal fluctuations, an irregular menstrual cycle, and decreased estradiol levels. Poor sleep can reduce testosterone levels, sperm quality, and sperm motility in men.For better fertility, prioritise restful sleep and maintain a consistent sleep schedule. Avoiding night shifts, limiting screen time before and during bed, and creating a holistic sleeping environment can all boost sleep quality and help effectively repair the body’s internal organs.
Irregular or Vigorous Physical Activity
Moderate exercise helps boost fertility health, increase hormonal function, and maintain overall well-being. While lack of physical exercise does not directly impact fertility health, risks associated with poor activity, PCOS, and obesity can affect fertility. Maintaining regular physical activity helps reduce the risk of chronic illnesses.Avoid strenuous physical activity as it can stress hormones, increase oxidative stress, cause irregular menstrual cycles, ovulatory disease and an adverse effect on fertility. Aim for light to moderate exercises, such as yoga, Pilates, walking, or swimming.
Poor Diet Choices
Isn’t it stressful to know that some people are suffering from overeating and obesity, while in other parts of the world, some are suffering from undernutrition, malnutrition, and deprivation? Obesity is a major problem in developed and developing countries. The last few decades have witnessed a striking surge in inexpensive, high-calorie foods with poor nutritional value. High-fat diets affect the physical and molecular structure of sperm cells and the fetus.For women, a healthy diet is rich in antioxidants, proteins, vitamins, and minerals, which support increased ovarian activity. Higher intake of carbohydrate, fibre, folate, fruits, vegetables, legumes, and fish increases semen quality and reduces oxidative stress.
Vaping/ Smoking and Alcohol Addiction
Smoking increases the risk of congenital cardiac disease, reduces sperm concentration and motility, and increases DNA damage. Ingredients in tobacco, including nicotine, cadmium, lead, superoxide, and hydroxyl radical, adversely affect reproductive health. Smoking makes it difficult for sperm to penetrate and affects the menstrual cycle for women. It is better to quit smoking one or two years before trying to conceive.Alcohol consumption also dangerously affects hormonal health, leading to higher chances of infertility or miscarriage and stillbirth. Prolonged intake of alcohol can alter ovulation and the menstrual cycle for women and can lead to Foetal Alcohol Spectrum Disorders.
Chemical and Environmental Toxin Explores
Environmental and chemical toxins, including heavy metals, herbicides, pesticides, BPA, lead, mercury, cadmium, microplastics, and phthalates, contribute to infertility by disrupting hormones and damaging egg quality in both men and women. Many environmental toxins are endocrine-disrupting chemicals which cause ovulatory disease leading to PCOS for women, and for men, these toxins reduce sperm production, testosterone levels and erectile dysfunction.Too Much Screen Time
TV, laptop, and mobile screens can be very detrimental to one's health and sleep. Overexposure to screens in the name of binge-watching and late-night shifts is impairing fertility for both men and women. Blue light from screens sends incorrect signals to melatonin, which is responsible for the body's sleep-wake cycle and plays a vital role in maintaining egg quality and ovarian function. Any disruption here directly leads to infertility.Ignoring Mental Health
The relationship between psychological health and infertility is complex. Fertility treatments like IVF can lead to stress and anxiety. Stress and depression also lead to infertility. Psychological distress, including stress, anxiety and depression, increases the risk of infertility. High stress for women leads to irregular menstrual cycles and hormonal disruption, resulting in difficulty conceiving.The reproductive system is extremely sensitive. External stimulation, like environmental toxins, stress, and too much screen time, can easily disrupt the internal functions and lead to fertility issues. Factors affecting fertility are not limited only to the above, internal issues, including fibroids, incompetent cervix, tubal blocks, endometriosis, vaginitis, etc., which can hinder pregnancy for women. For men, endocrine problems, pituitary failure, impotence, blocks during sperm transportation, and retrograde (or reverse) ejaculation can be reasons for infertility.
However, changing lifestyle habits, working on your physical health, and medical interventions like IVF and IUI can help reduce the risk of infertility. Dealing with infertility can be mentally and financially tough for many couples. During this emotionally tender time, it is crucial to focus on nurturing both your physical and emotional health.
Whether you’re trying to conceive or navigating IVF, you’re not alone. Join our supportive communities to connect, share, and find strength with others on the same journey.
FAQs on Fertility Thwarted- Factors Affecting Your Fertility
- Can fertility issues be cured?
Yes. In many cases, with lifestyle changes, exercises and medication, it is possible to cure infertility. But if anyone is dealing with impotence or irreversible internal problems, it is challenging to treat infertility. - What is the eat-your-way to fertility?
Eat-your-way to fertility stresses the importance of a balanced diet and good food to increase the chances of pregnancy. Focusing on a balanced diet, avoiding high-fat foods, carbonated beverages, and sugary foods can help address infertility.
