Fertility struggles can significantly affect couples’ emotional well-being, contributing to anxiety, depression, and relationship strain. Recent statistics show that one in seven couples now faces challenges in conceiving, marking a concerning rise in infertility rates over the last two decades.
Fertility issues are often multifaceted, with a range of factors influencing reproductive health. “Infertility can stem from a variety of causes, including genetic predispositions, environmental factors, immune health problems, and metabolic disorders,” explains GP Nisa Aslam. “Lifestyle choices such as smoking, alcohol consumption, obesity, and even exposure to pollution can all negatively impact fertility by damaging sperm and egg cells.”
It’s generally recommended that couples seek medical advice after one year of unsuccessful attempts at conception through unprotected intercourse. However, for those either just starting their fertility journey or facing prolonged challenges, there are several lifestyle changes that can improve reproductive health. “Both underweight and overweight conditions can affect fertility in both women and men,” adds Dr. Emma Derbyshire, a public health nutritionist. “Obesity in women can disrupt hormone levels, increasing the risk of miscarriage, while in men, it can lead to poor sperm quality, low sperm count, and reduced motility.”
Collaborating on lifestyle changes as a couple, such as walking or exercising together, preparing home-cooked meals, and cutting back on sugary drinks, can support better reproductive health. For more guidance on maintaining a healthy weight.
Monitor Iron Levels for Better Fertility Iron deficiency can also play a role in fertility, particularly for women. “In the UK, about 25% of women don’t meet the minimum recommended iron intake, which is linked to unexplained infertility,” says Dr. Derbyshire. Iron storage, measured by ferritin levels, is an important indicator of reproductive health.
Incorporating vitamin C-rich foods, like kiwi or berries, alongside iron-rich foods can enhance iron absorption. Foods like red meat, quinoa, leafy greens, pumpkin seeds, and salmon are excellent sources of iron. Men should also be mindful of their iron intake, as both iron overload and deficiency can impact fertility. Consult with your healthcare provider for personalized recommendations.
Stress Management for Better Fertility Managing stress is another critical factor in improving fertility. High levels of cortisol, the body’s stress hormone, can negatively affect sperm quality in men and disrupt ovulation in women. “Trying to conceive can be emotionally taxing, and constant stress can further lower your chances of success,” says Dr. Aslam.
Low-intensity exercises such as Pilates or gentle walking can be beneficial for reducing stress, according to physiotherapist Claire Mills. Pilates, in particular, emphasizes mindful movement and deep breathing, which stimulate the vagus nerve, helping to regulate stress responses and improve mood.
In addition, aromatherapy may offer relief. Expert Jo Kellet explains that inhaling essential oils can help balance emotions by stimulating the amygdala, the brain’s emotional center. Essential oil blends designed to relieve stress, such as Tisserand’s Total De-Stress Pulse Point Roller Ball, may provide a soothing effect during anxious moments.
Avoid Ultra-Processed Foods for Better Reproductive Health Research suggests that a diet high in ultra-processed foods (UPFs) can impair fertility. UPFs are often packed with preservatives, artificial flavorings, and sugar, which can increase oxidative stress and inflammation in the body. “Studies indicate that the consumption of UPFs is linked to lower sperm quality and reduced fertility, both in natural conception and fertility treatments,” says Justin Chu, Medical Director at TFP Oxford Fertility.
UPFs can also cause hormone imbalances, further hindering fertility. To improve reproductive health, focus on a whole-food diet rich in vegetables, fruits, and lean proteins like chicken, turkey, and fish. Avoiding UPFs may increase your chances of conceiving.
Dr. Derbyshire also highlights the impact of advanced glycation end products (AGEs) – compounds formed when food is cooked at high temperatures, such as through grilling or frying. AGEs can contribute to inflammation and oxidative stress, potentially accelerating ovarian aging and impairing fertility. Opting for cooking methods that minimize AGEs, like steaming vegetables or eating raw salads and fruits, can help protect your reproductive health.
Incorporating these lifestyle changes into your routine may not only improve your fertility but also foster a healthier and more balanced life, increasing your chances of conception.
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