The path to pregnancy can be filled with many different choices and roadblocks. Unfortunately, some of these will be out of regular control, but there are plenty of everyday choices that you can make that will have a positive effect on your fertility. Learn more about the lifestyle factors that affect fertility, how to manage them, and ways you can create a fertile life.
Sleep and fertility
Getting a good night’s rest is one of the most important things you can do for your general wellbeing, and melatonin and fertility have been shown to have positive links. Regular, uninterrupted sleep provides important steadiness and regulation to hormones and helps you recover your energy more effectively. If you are trying to fall pregnant, either naturally or with the help of fertility treatment, try to establish a consistent sleep routine, including between 7 to 9 hours of good quality sleep per night. Try to avoid using electronic devices and eating or drinking too much right before bed to help you get better sleep.
Taking a supplement of melatonin for egg quality is also common, with melatonin shown to improve the maturation and fertilisation of eggs. This can improve both the natural likelihood of falling pregnant and the likelihood of success with assisted reproductive technology.
Medication
Medications can have different impacts on your fertility, both good and bad. The best thing you can do is begin with an open conversation with your fertility specialist, who will help you understand which medications will have an impact, and which will not. If they are aware of everything you are currently taking, they can make the best recommendation for your health going forward, including suggesting alternatives where necessary.
There are a variety of female and male fertility supplements available over the counter as well which can be worth considering. If you have to start any new medication or are interested in adding fertility supplements of some kind, consult with your specialist first so they can assess how it may impact your pregnancy journey.
Nutrition and diet
Ensuring you follow a healthy and balanced fertility diet plan plays a significant role in many underlying fertility processes, including hormone balance and the development of gametes. Nutrient-rich foods with vitamins and minerals will support a healthy body balance. In your fertility diet, you should prioritise fruits and vegetables, lean protein like chicken breast, fish and eggs, as well as whole grains. Try to limit processed foods and excessive fats and sugar which can negatively affect your reproductive hormones.
It’s important to maintain a healthy intake of food. Going too far on either extreme — undernutrition or overeating — can have a significant impact on fertility and overall health. Eating healthily will keep you feeling full, energetic and motivated.
Exercise and weight
Exercise and fertility have an important relationship, with regular, moderate exercise while trying to get pregnant able to provide a handful of different benefits to reproductive health for both men and women. Exercise can enhance sperm quality for men and create hormonal balance for women, while also helping you maintain a healthy body weight, important for ovulation. Regular exercise will also boost circulation and blood flow, benefitting your reproductive organs.
Part of healthy activity is also engaging in the right level of exercise. You do not want to be overly intense or excessive, as this can have the opposite effect on your body and hinder your hormone balance.
Stress and fertility
Ongoing stress can throw off your hormones and affect your mental wellbeing significantly. Elevated stress levels affect sperm production and for women looking to get pregnant, chronic stress can create irregularities in the menstrual cycle. Useful stress reduction techniques include yoga, meditation, deep breathing and mindfulness.
Outside of the direct impact on your fertility, stress reduction will also generally just improve your mental health, making it easier to go through the rigours of trying to get pregnant. Establishing a strong support network and engaging in activities you enjoy will help relieve stress and improve your mood.
Tobacco and alcohol
Overuse of tobacco and alcohol is not recommended in general health, but has particularly damaging consequences when it comes to fertility. Both tobacco and alcohol are linked to impaired reproductive capacity. Smoking leads to decreased sperm production and quality, and can also prompt an earlier than normal onset of menopause. Alcohol disrupts normal hormone production and ovulation for women, while also affecting sperm production. We strongly recommend that men and women abstain from both while trying to conceive to create the best chance of success.
Making the healthy choice
Optimising your health and adapting your lifestyle can create a lot of improvements for your fertility and the likelihood of having a baby. Everyone’s circumstances are different too, so it is important to consult with a fertility professional to receive information tailored to your situation. Get in touch with our helpful team and we can begin guiding you towards the right fertility solutions for you.
