There are a number of relatively simple lifestyle factors that have a big impact on fertility in both females and males. I always make sure these lifestyle habits are in place when assessing a patient’s fertility.
Sleeping 7-8 hours per night
Getting at least 7-8 hours of sleep per night is so important for your overall health, but especially important for couples trying to conceive. Anything less than 7 hours of sleep per night is considered sleep deprivation and lack of sleep results as a stressor on the body. This stress can lead to dysregulation of hormones resulting in abnormal menstrual cycles which is going to impact ovulation. Chronic sleep deprivation can lead to elevated amounts of cortisol, your body’s stress hormone. Elevated amounts of this stress hormone affects the normal production of female and male hormones. If you are having a hard time falling or staying asleep (or you are just staying up past your bedtime bingeing Netflix!) and you are trying to get pregnant, then it is time to get more support for your sleep.
Exercising regularly
Exercise is really a prescription for anything and it is something I recommend to almost ALL patients, but it is especially important to have a regular exercise routine if you are trying to conceive. Exercise in men has been shown to help support sperm function. Exercising also helps to support a healthy weight, which automatically boosts fertility in both males and females. Regular movement improves sleep and reduces stress. I generally recommend 150 minutes of exercise per week including a mix of both cardiovascular and strength training.
Reducing Stress
This is where I think about treating the whole person, mind and body included. There is mixed research on whether or not stress actually contributes to infertility and while findings are inconsistent reducing stress still makes my list. Life stress has been associated with reduced sperm concentration in men and elevated inflammatory markers that inhibit implantation in women. There are a number of ways to reduce stress, including exercising regularly and getting adequate sleep, but I will also utilize herbal therapies and refer for counseling and acupuncture as needed.
Eating anti-inflammatory foods
Most of the research that has been done on the impact of diet on fertility centers around the Mediterranean diet. This diet is loaded with lots of vegetables and fruits, whole grains, fish, nuts and seeds. All of these foods are high in monounsaturated fats which are anti-inflammatory fats. Saturated fats and omega-6 fats found in grain-fed meats, corn, and other foods will promote inflammation in the body. Inflammation is a very general term, but basically it directs the immune system to make certain types of molecules which can have a negative effect over time. Inflammation is much more complex, but that is another discussion. Overall, the Mediterranean diet is shown to have an impact on fertility, so load that plate up with lots of colorful fruits and veggies!
Avoiding alcohol
Alcohol use has been shown to affect ovarian reserve and ovulation in women. Ovarian reserve is tested by your AMH (anti-mullerian hormone) level and can give us an idea of how many eggs you have left and your overall fertility. Alcohol also impacts your quality of sleep and can lead to weight gain because of the way it affects metabolism. A nutritionist friend equates a glass of alcohol with an added 15 grams of fat to your day because of the way it changes metabolism! Alcohol use has the potential to decrease quality of sperm and affect other male factors of fertility. Because of all these reasons I recommend avoiding or significantly decreasing alcohol use in couples who are trying to get pregnant. Most of the research that has been done on alcohol and fertility is looking at moderate alcohol intake (1 drink per day for women and 2 drinks per day for men), but I find that cutting way back has the most impact.
References:
Janevic T, et al. Effects of work and life stress on semen quality. Fertility and Sterility 2014 Aug;102:(2):530-8.
Karayiannis D, et al. Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility.
Kloss, Jacqueline et al. Sleep, sleep disturbance and fertility in women. Sleep Medicine Review 2015 Aug;(22):78-87.
Sharma, Rakesh, et al. Lifestyle factors and reproductive health: taking control of your fertility. Reproductive Biology and Endocrinology 2013;11:66.
Zhou FJ, et al. Stress increases the risk of pregnancy failure in couples undergoing IVF. Stress 2019 Jul;22:(4):414-420.
