Even small changes in lifestyle can make a big difference when it comes to fertility. Adopting a healthy lifestyle increases your chances of pregnancy. By avoiding smoking and alcohol and eating a balanced diet, you improve your chances both as a woman and a man. Age also plays a major role in fertility, so don’t wait too long to try to have a baby.
Smoking and Alcohol
Smoking is one of the biggest factors that negatively impact fertility. Both active and passive smoking affect fertility. Research shows that women who smoke have a harder time getting pregnant, and it often takes longer to conceive. There is also evidence that smoking increases the risk of miscarriage and genetic damage. Women who smoke are also at risk of entering menopause earlier than non-smokers.
There is also clear evidence that smoking negatively affects sperm quality. Sperm production is impaired by nicotine, which affects blood circulation and hormone levels. Smoking also increases oxidative stress, which can lead to DNA fragmentation and chromosomal abnormalities.
Alcohol consumption is harmful to the fetus during pregnancy, and pregnant women are advised to avoid alcohol entirely. Studies also show that high alcohol consumption in men can hinder the chances of conception.
Being Overweight or Underweight
A normal BMI (19-25) is recommended for women to optimize their chances of conception. Several studies show that it takes longer to conceive both with underweight and overweight. Overweight women are at increased risk during pregnancy and childbirth, and there are risks for the baby as well.
Men’s sperm production can also be negatively affected, particularly in cases of overweight.
Diet and Exercise
The general recommendation is to eat healthy, nutritious foods to meet all nutrient needs. This is especially important for those planning pregnancy. This applies to weight management and ensuring sufficient nutrient intake, both of which are important for hormonal production. There are no studies indicating that specific diets significantly improve fertility. However, women planning pregnancy are advised to take folic acid daily to support fetal development.
Regular exercise is recommended, as it helps maintain a stable weight and increases circulation. It also has benefits for stress management and for handling the emotional challenges that sometimes accompany delayed pregnancy. However, it is important not to overdo exercise, as excessive training can negatively affect ovulation, making it more difficult to conceive.
Age
Age plays a significant role in fertility. Biologically, the most favorable time for pregnancy is when a woman is between 20-25 years old and when a man is under 35. However, there are often social and economic reasons for delaying family planning.
From the age of 30, a woman’s fertility begins to decline, and by the age of 35, the decline is more pronounced. After the age of 40, women often have difficulty conceiving. The risk of miscarriage and chromosomal abnormalities also increases with age.
Today, women tend to wait longer than before to start a family, and as a result, fertility challenges are more common. Unfortunately, IVF treatments cannot fully compensate for these challenges.
Age also matters for men. Older men tend to have reduced sperm quality, and their age can also increase the risk of miscarriage.
For those who dream of having children, this information can feel overwhelming. However, it is important to focus on how each small change can contribute to improving fertility. Try to establish routines that work for you to change your lifestyle and maintain these healthy habits.
If you have further questions about lifestyle factors, feel free to reach out to us.