One of the most profound and deeply personal endeavors a couple can take is conceiving a child. While modern medicine continues to make revolutionary advances in fertility treatments, factors such as diet, exercise, and stress management remain critical for improving reproductive health. Knowing how these lifestyle changes impact fertility allows couples to make decisions that enhance their ability to conceive.
The role of diet in fertility
Men and women of reproductive age must prioritize proper nutrition as it is fundamental for maintaining good reproductive health. A balanced diet contributes to hormonal regulation and not only improves the quantity, but quality of eggs and sperm while exercising proper weight management.
Healthy foods that can aid conception
Dr. Rashmi Sharma, Director, Origyn IVF Fertility & IVF says, “Boost the chances of conception by integrating foods that are high in nutrients, antioxidants, vitamins, and minerals. Consider leafy vegetables, fruits, nuts, whole grains, and lean meat. Foods high in omega-3 fatty acids, including salmon, fish, and flax seeds, are very important for balancing hormones.”
Avoid processed foods
Trans fats, sugar, and food in their processed forms can create inflammation, resistance towards insulin, and even imbalanced hormonal conditions in addition to others. Such factors fueled by the overneging of these foods can lead to fertility not being an optimal process.
Stay hydrated
Having the optimal amount of water intake is a requirement for everyone’s health but also significantly for the production of cervical mucus, which optimally aids the movement of sperm and fertilization subsequently.
Maintain a healthy weight
“Underweight and overweight are both conditions that can lead to the disruption of one’s cycle and optimal ovulation, and in order to maintain that, a balanced diet with the required amount of caloric intake is necessary in maintaining BMI indicative of fertility: 18.5–24.9,” says Dr. Sharma.
Exercise and its impact on fertility
While excessive exercise and remaining inactive can both dampen one’s fertility, balanced regular physical activity improves one’s circulation and is a form of stress relief as well as weight management.
Moderate exercise for women
For women, having moderate exercise between 30—45 minutes, four to five times a week, can help control hormones and aid ovulation through brisk walking, yoga, and swimming.
Avoid over-exercising
Hormonal districts and even anovulation (simplistically, lack of ovulation) can occur with extreme workouts due to extreme weight loss and missed menstrual cycles, especially when going through these drastic shifts.
Men and physical activity
Maintaining proper physical exercise enhances sperm quality and motility. However, excessive cycling, prolonged driving, and steroid use can all have negative impacts on sperm production.
Stress and fertility
According to Dr. Rashmi, “Stress plays a major role in fertility and, in some cases, can be overlooked. Overproduction of cortisol and adrenaline, two stress hormones, can disturb the synthesis of reproductive hormones, which causes body and sperm quality to ovulate and decrease, respectively.”
Mind-body therapies
Stress levels can be alleviated through meditation, acupuncture, and deep breathing exercises, which in turn improve reproductive function.
Sleep
A good sleep schedule consists of 7-9 hours per night on average. Sleep plays a significant role in hormonal balance and affects overall health.
Support system
Fertility can be a strenuous process for some people. Help from family, partners, or a fertility counselor can provide invaluable emotional support.
Utilizing a synergistic method for health can maximize fertility for couples trying to conceive. With good nutrition, moderate exercise, and proper stress management, couples can all enjoy the positives of good reproductive health. While lifestyle changes alone may not solve all fertility troubleshooting problems.