Whether you’re trying to conceive, are struggling with infertility, or interested in preserving your infertility, healthy lifestyle choices are important. But with so much misinformation and fads trending on social media, it’s also important that we provide you with fact-based ways to help you obtain a healthy lifestyle at Halo Fertility.

Aim for a Healthy Weight

For both men and women, being either overweight or underweight is associated with negative impacts on fertility. 

Men who are either overweight or underweight are more likely to have low sperm concentrations, and men who are overweight are more likely to experience infertility, erectile dysfunction, DNA damage to sperm, and decreased sperm motility.

Women who are underweight may experience problems with their menstrual cycles and, more specifically, ovulation. Severely underweight women may not ovulate at all, and those who become pregnant are at increased risk of preterm birth. Obesity also affects ovulation, along with a host of other fertility problems, including issues with embryo implantation and an increased risk of miscarriage.

Fortunately, achieving a healthy weight is associated with increased fertility for both men and women, with one study finding that 90% of obese women began ovulating again after losing approximately 22.5 pounds.

Adopt a Healthy Diet

In addition to helping you achieve a healthy weight, a healthy diet provides the nutrition you need to conceive, while eliminating foods harmful to your fertility.

A fertility-friendly diet typically consists of complex carbohydrates, vegetables, fruits, nuts, seeds, and healthy fats like olive oil and low-mercury fish. Additionally, women benefit from eating a moderate amount of high-fat dairy, while men should consume low-fat dairy. 

Plant-based proteins are typically better than animal proteins for fertility, with another study finding that adding just a single serving of meat was associated with a 32% increase in risk for ovulatory disorders. If you do choose to eat meat, do so in moderation and choose lean protein sources.

As part of a healthy diet, you should be sure to get all the vitamins necessary for optimal fertility. Your doctor can advise you about your personal vitamin needs from those listed below.

• B vitamins
• Vitamin C
• Folate or folic acid
• Vitamin E
• Selenium
• Iron
• Vitamin D
• Calcium
• Choline

Get a Moderate Amount of Exercise

For both men and women, engaging in regular, moderate-intensity exercise is beneficial for fertility. Getting either too little or too much exercise can have a negative effect, so if you’re TTC, it’s important to not be sedentary, but also hold off on training for a marathon. Exercising for 30 minutes five times a week is a good goal. 

Manage Your Stress

Managing stress is often easier said than done, but it’s important for your overall health and fertility. Life can be full of stressors, from work to finances to family obligations. Add in the heartbreak of infertility, emotionally and physically taxing treatments, along with the expense of paying for fertility care that may not be covered by insurance, and it can all quickly become overwhelming.

Stress has been linked to lower sperm count and motility, problems with sperm morphology (shape), low testosterone, lower rates of fertilization, increased time to conception, and increased risk of stillbirth. Fortunately, reducing stress levels is correlated with improved fertility for both men and women. Some great ways to manage your stress include yoga, meditation, participating in hobbies, journaling, attending support groups, and seeing a qualified therapist. 

Reduce or Eliminate Exposure to Harmful Substances

Part of obtaining a healthy lifestyle for fertility should include reducing or eliminating your exposure to harmful substances. Tobacco, marijuana, opiates, cocaine, and anabolic steroids all have harmful effects on fertility. If you use tobacco or other drugs, you should do your best to stop using them and seek help if necessary.

Excessive alcohol consumption can also harm your fertility, and is linked to a multitude of problems, including (but not limited to) low sperm count, problems with sperm morphology, testicular atrophy, increased time to pregnancy, decreased rates of implantation, and increased risk of spontaneous abortion. Equally important: there is no safe amount of alcohol consumption during pregnancy. 

Consuming large amounts of caffeine is also linked to fertility problems, including a higher risk of miscarriage or stillbirth. It’s best to keep your caffeine consumption under 200mg per day when trying to conceive.

Environmental substances like pesticides, heavy metals, chemicals, radiation, and even air pollution all have harmful effects on fertility, while many products contain endocrine disruptors, such as BPA and phthalates. While you may not be able to completely eliminate your exposure to environmental toxins, limiting your exposure may help your fertility. 

When Lifestyle Changes Aren’t Enough

Lifestyle changes aren’t always enough to overcome infertility. For example, no amount of healthy eating will fix blocked fallopian tubes, making it important to know when to seek help from a fertility specialist like Dr. Macer at Halo Fertility in Los Angeles, CA. 

If you’ve been trying to conceive for 12 months without success (6 months if you’re over 35), have experienced multiple miscarriages, or have a medical condition that may impact your fertility, it’s time to see a fertility specialist. Schedule your consultation with HALO here.