7 things to ditch for improved fertility
If you've ever found yourself lost in a sea of conflicting advice on Google, desperately seeking the key to boosting your fertility, you're not alone. Navigating the vast array of opinions from so-called 'experts' can be overwhelming, especially if you've been on a fertility journey for a while.
While there is certainly a time and place for tests, supplements, and interventions when it comes to supporting your fertility, there is plenty you can do to support your chances of falling pregnant by removing the things that are getting in your way of conceiving.
You see, as naturopaths, we believe that your body is incredibly intelligent and given the right environment, it will heal itself and thrive. This means taking away the diet, lifestyle, and environmental factors that are hurting your health.
With this in mind, this guide will walk you through the seven things you can begin to eliminate from your daily life straight away to give you the best possible foundation for a healthy pregnancy.
1. Consider your weight
Can your weight affect your fertility?
Whether it's excess weight or being underweight, both can actually pose challenges to fertility. It’s important to understand what a healthy weight is for you, as this varies from person to person.
While being overweight can contribute to reduced conception rates, increased miscarriage risk and ovulation issues in women (1), as well as reduced sperm count and mobility in men (2). On the flip side, being underweight can also negatively impact implantation and ovulation, so it’s important to strike the balance (3).
The key to finding your healthy weight is through eating a healthy, wholefoods diet and engaging in exercise. In fact, physical exercise is closely linked to reproductive health, influencing ovarian functioning, insulin sensitivity, and the likelihood of conception (3).
One thing the experts can agree on is that sedentary behavior - that is, living an inactive lifestyle - is bad news for fertility (3), so it’s important to find time for movement wherever you can. Go for a walk in your local park, take the stairs instead of the lift, and incorporate movement breaks if you find yourself sitting for extended periods of time - you can do it!
2. Your devices
How do mobile phones and laptops affect your reproductive health?
Our increasing dependence on technology, particularly mobile phones and laptops, poses potential harm to both male and female fertility. This is because they emit radiation that has been linked to reduced sperm quality and altered hormone levels (3).
While it’s impossible to remove this risk entirely in today’s society, there are ways you can reduce your exposure to these electromagnetic waves. First and foremost, it’s important not to store phones in your pockets or place laptops or tablets on your lap, as the close proximity to your reproductive organs can be extremely damaging, particularly for sperm.
Other measures you can take include turning off your Wi-Fi and Bluetooth when they’re not in use, turning your phone onto airplane mode while sleeping and incorporating device-free time into your daily routine.
3. Environmental toxins
What toxins should you avoid when trying to fall pregnant?
While you might initially think of toxins such as hazardous chemicals, the toxins that impact your fertility are actually much closer to home. Our environment, from the air we breathe to the cleaning and skincare and beauty products we use, often contains toxic substances that can interrupt our hormones, egg and semen quality, and overall health.
Key toxins that are known to directly impact fertility and birth rates include pesticides found in gardening products and non-organic produce, bisphenol A (BPA) found in plastic containers, drink bottles and bags, phthalates found in hair and body products, as well as workplace exposures such as heavy metals and radiation (1). Another important exposure to consider is air pollution, which is associated with adverse fertility outcomes (4). This pollution can come from gas cooking appliances, vehicle fumes and industry.
It can be overwhelming to know where to start when it comes to reducing your exposure to these toxins, so the best approach is to replace one thing at a time. Begin with replacing your plastic containers with glass or stainless steel, swap out your skincare and cleaning products for cleaner versions once they finish, buy organic fruit and vegetables where possible - or at least those in the ‘Dirty Dozen’, and ensure you take precautions such as masks and gloves to avoid exposures in the workplace. You can improve your air quality by replacing gas cooking with electric versions, investing in a HEPA air filter, and having plants inside your house, which naturally filter the air.
4. Poor sleep habits
Does sleep affect your ability to fall pregnant?
Quality sleep is essential for maintaining hormonal balance and overall well-being, both of which are crucial for fertility in men and women. Disturbances in sleep patterns can lead to decreased testosterone levels, reduced sperm motility, and other fertility-related issues in men. Similarly, sleeplessness in female shift workers is associated with suppressed melatonin production and various fertility-related challenges, including early pregnancy loss, failed embryo implantation, ovulation issues, and irregular menstrual cycles (5).
Improving sleep hygiene and quality can significantly enhance fertility outcomes. Establishing a consistent sleep routine, creating a calming bedtime environment, and minimising screen time before sleep are great ways to improve your sleep. You can start by dimming lights before bedtime, going to bed at the same time each night, and charging your phone outside your bedroom to reduce the temptation to scroll in bed. These small changes can have a big impact on your energy levels, and also your ability to fall pregnant.
5. Stress
Does stress actually cause infertility?
It’s frustrating when people tell you that if you stop stressing, you’ll fall pregnant - but unfortunately, there is some truth to this. The reality is that stress can significantly affect your fertility through increasing stress hormones in the body, causing hormonal changes that impact women’s menstrual cycles (1) and impaired semen markers (6).
Stress can result from the day-to-day demands of your work, household duties, relationships, and the busy pace of life in today’s society. It can also be caused by trauma, life events such as deaths, moving house or financial hardship. Ironically, the process of falling pregnant and fertility challenges can also contribute to your stress levels.
As a result, stress management is crucial for both men and women trying to conceive. The good news is that there is a lot that can be done to reduce stress as well as increase your resilience to stress. Incorporating stress-relieving practices such as mindfulness, meditation, and movement into your day has strong evidence in reducing your stress load. You can also seek support from psychologists and mental health workers to give you strategies to manage your stress. This is an area where naturopaths excel, as we can assess any nutritional deficiencies that contribute to your stress, as well as support you with adaptogenic herbs that improve your ability to cope with stress.
6. Your vices
Do you have to stop drinking if you are planning a pregnancy?
Drinking alcohol, as well as smoking and drug use pose a very real threat to fertility in both males and females. Excessive alcohol consumption is linked to disruptions to your menstrual cycle, hormonal imbalances, and decreased sperm quality. Studies have shown that smoking negatively affects sperm quality and quantity in men, while women may experience reduced ovarian function . Recreational drug use also has the potential to cause sexual dysfunction and increase the risk of pregnancy complications (3).
So, if you are regularly consuming alcohol, smoking or taking drugs, what can you do? The best option is to remove these substances from your life completely; however, that is often easier said than done. Start by creating an environment that allows you to quit these vices in a sustainable way - opting for non-alcoholic beverages and avoiding situations that encourage you to use these substances. You might like to speak with your health care professional or reach out to a local support group to help you with your goals. By implementing these positive lifestyle changes, you can make a big difference to your chances of conceiving and enjoying a healthy pregnancy.
7. Feeling hot, hot, hot
Does heat impact your sperm?
This one is for the men! It goes without saying, but having healthy genitals is really important for making babies. When a male’s genitals are exposed to excess heat, this is called ‘genital heat stress’, which can affect his ability to produce healthy sperm. The main factors that increase scrotal temperature include tight-fitting underwear, sitting for too long, taking hot baths, as well as exposure to high temperatures in workplace settings, bike riding and certain medical conditions (6).
The best thing you can do to reduce the risk of overheating genitals is to wear loose-fitting clothing made of natural fibres such as cotton and linen, avoiding activities and exercises that cause friction in the groin region or expose you to hot environments. That also rules out steamy showers and hot tubs, but it’s for a good cause!
It takes approximately 90 days for a woman to produce an egg and 74 days for a man to produce sperm, so ideally you should make these changes at least three months before you begin trying to conceive.
We recognise that changing your routine and habits can be tricky - and maintaining these changes can be even more challenging! That’s where support from a naturopath can be incredibly valuable. We can support you throughout your fertility journey and work together to help you improve your diet and lifestyle in a sustainable and realistic way. The things you do today can have a profound impact on your ability to fall pregnant, have a healthy pregnancy, and ability to enjoy the process!
References
Bala, R., Singh, V., Rajender, S., & Singh, K. (2021). Environment, lifestyle, and female infertility. Reproductive Sciences, 28, 617-638. https://doi.org/10.1007/s43032-020-00279-3
Balawender, K., & Orkisz, S. (2020). The impact of selected modifiable lifestyle factors on male fertility in the modern world. Central European Journal of Urology, 73(4), 563. https://doi.org/10.5173%2Fceju.2020.1975
Emokpae, M. A., & Brown, S. I. (2021). Effects of lifestyle factors on fertility: Practical recommendations for modification. Reproduction and Fertility, 2(1), R13-R26. https://doi.org/10.1530/RAF-20-0046
Kumar, N., & Singh, A. K. (2022). Impact of environmental factors on human semen quality and male fertility: a narrative review. Environmental Sciences Europe, 34, 1-13. https://doi.org/10.1186/s12302-021-00585-w
Lateef, O. M., & Akintubosun, M. O. (2020). Sleep and reproductive health. Journal of Circadian Rhythms, 18. https://doi.org/10.5334/jcr.190
Leisegang, K., & Dutta, S. (2021). Do lifestyle practices impede male fertility?. Andrologia, 53(1), e13595. https://doi.org/10.1111/and.13595