1. Diet and Nutrition

A nutrient-rich diet supports hormone balance and reproductive health for both sexes.

For Women:

• Folate, iron, and antioxidants (found in leafy greens, berries, and beans) support ovulation and egg quality.

• Omega-3 fatty acids (in fish, flaxseed) help regulate hormones and reduce inflammation.

For Men:

• Zinc, selenium, and vitamin C (in nuts, seeds, citrus fruits) are essential for healthy sperm count and motility.

• High intake of processed foods or trans fats can negatively affect sperm health.

2. Weight and Body Mass Index (BMI)

Both underweight and overweight individuals can experience hormonal imbalances that interfere with fertility.

• Women with high BMI may face irregular ovulation and increased risk of PCOS.

• Men with obesity may have lower testosterone levels, reduced libido, and poor sperm quality.

Maintaining a healthy BMI (18.5–24.9) improves the chances of conception for both partners.

3. Physical Activity

Exercise supports fertility—but moderation is key.

• Regular moderate activity (like walking, swimming, or yoga) can regulate hormones, reduce stress, and improve insulin sensitivity.

• Excessive high-intensity workouts, especially in women, may disrupt menstrual cycles and decrease fertility.

For men, strength training and cardiovascular fitness can improve sperm parameters—but avoid overtraining, which can lower testosterone levels.

4. Stress and Mental Health

Chronic stress affects fertility in subtle but serious ways. High cortisol levels can interfere with the hormones responsible for ovulation and sperm production.

• Mind-body techniques like meditation, deep breathing, or counseling can support mental well-being.

• Couples trying to conceive should prioritize emotional support and open communication.

5. Sleep Quality

Poor sleep disrupts hormonal rhythms.

• Adults should aim for 7–9 hours of sleep per night.

• Sleep disorders and irregular sleep patterns have been linked to lower testosterone and irregular ovulation.

6. Smoking, Alcohol, and Substance Use

• Smoking can damage eggs and sperm, reduce fertility, and increase miscarriage risk.

• Alcohol consumption, even in moderate amounts, can lower sperm count and delay ovulation.

• Illicit drugs like marijuana, cocaine, and anabolic steroids are known to impair fertility in both men and women.

It’s best to quit smoking, limit alcohol, and avoid recreational drugs when trying to conceive.

7. Environmental and Occupational Exposures

Exposure to toxins such as pesticides, heavy metals, and radiation can impair reproductive function.

• Avoid prolonged exposure to plastics, lead, and BPA (often found in food packaging and containers).

• If you work in a high-risk environment, use proper protection and consult a healthcare professional.

8. Timing and Age

While age isn’t a lifestyle choice, delaying parenthood has become increasingly common. It’s important to understand that:

• Women’s fertility begins to decline after age 30, and more sharply after 35.

• Men also experience age-related fertility decline, particularly after 40, with potential increases in genetic risks to offspring.

Planning early and seeking fertility assessments can help make informed decisions.

Final Thoughts

Fertility isn’t just a medical issue—it’s deeply connected to how we live our lives. The good news? Many of these factors are within your control.