Fertility challenges affect approximately one in six people worldwide, prompting reproductive endocrinologists to share essential steps for enhancing reproductive health. Specialists emphasize three primary strategies for both men and women: optimizing lifestyle habits, reducing exposure to harmful substances, and supporting reproductive function through targeted nutrition and stress management.
Optimize Lifestyle Habits for Better Reproductive Health
Daily habits significantly influence fertility. According to Dr. Armando Hernandez-Rey, a reproductive endocrinologist at Conceptions Florida, making small adjustments to lifestyle factors is often the most effective initial approach to preserving fertility. A balanced, anti-inflammatory diet rich in antioxidants—such as fruits, nuts, vegetables, and whole grains—supports hormone function and enhances the quality of eggs and sperm.
Maintaining a healthy weight and engaging in regular physical activity also play crucial roles in ovulation and sperm production. Dr. Wendy Vitek of Boston IVF suggests that individuals in good health at the time of conception are more likely to achieve successful pregnancies. She advocates for a consistent sleep routine of approximately eight hours, tracking ovulation, and incorporating moderate exercise, such as walking three to four times a week for 30 minutes.
For men, adopting healthier lifestyle habits can have particularly significant effects, as male factor issues contribute to nearly half of infertility cases. Dr. Brent Hanson, a reproductive endocrinologist in San Diego, highlights common male fertility problems, including low sperm count (oligozoospermia), poor sperm movement (asthenozoospermia), and abnormal sperm shape (teratozoospermia).
While not all strategies guarantee improved fertility outcomes, Dr. Hanson notes that healthy habits may bolster overall reproductive health. He recommends a diet rich in folate, vitamin B12, zinc, and omega-3 fatty acids, while advising against processed meats, high-fat dairy, sugary drinks, and fried snacks. He also cites a study from the American Journal of Clinical Nutrition published in March 2020, linking low-fiber, high-sugar diets to impaired fertility.
Reduce Harmful Exposures to Support Fertility
Experts stress the importance of minimizing exposure to substances that can negatively impact reproductive health. Dr. Hernandez-Rey warns that avoiding toxins such as cigarette smoke, drugs, and excessive alcohol consumption can significantly enhance long-term fertility prospects. He also cautions men to steer clear of heat exposure to the testicles, including hot tubs and tight-fitting underwear, as elevated temperatures can lead to reduced sperm count and motility.
Dr. Vitek lists additional harmful exposures to avoid, including lead, mercury, pesticides, solvents, radiation, and high levels of air pollution. These substances can adversely affect early fetal development and conception efforts. She further recommends limiting caffeine intake to one or two cups per day and avoiding marijuana and other recreational drugs.
Supporting reproductive health through targeted nutrition and effective stress management is equally vital. Dr. Vitek suggests that all individuals attempting to conceive should take a daily prenatal or multivitamin containing at least 400 mg of folic acid. A pro-fertility diet should emphasize high-quality proteins, complex carbohydrates, fruits, vegetables, whole grains, beans, lentils, and healthy fats, such as olive oil, coconut oil, avocado oil, nuts, seeds, and fatty fish like salmon.
Stress management plays a crucial role in fertility as well. High stress levels can disrupt hormone regulation, libido, and ovulation. Dr. Vitek recommends practices such as yoga, therapy, acupuncture, and fostering supportive relationships to help individuals regain a sense of control. Dr. Hernandez-Rey agrees, encouraging individuals to explore various options and focus on what works best for them.
By following these expert recommendations, men and women can take proactive steps to safeguard their reproductive health and increase their chances of conception.
