Learn about how diet and lifestyle choices can affect fertility in both men and women. Discover the foods to eat and avoid to improve your chances of conceiving and maintaining a healthy pregnancy.
How Diet and Lifestyle Affect Fertility
Research has shown that diet and lifestyle factors can significantly impact fertility. A diet high in processed foods, refined carbohydrates, and unhealthy fats can lead to insulin resistance, inflammation, and oxidative stress, which can disrupt hormone balance and decrease fertility (1Chavarro JE, et al. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007; 110(5):1050-8,2Vujkovic M, et al. The preconception Mediterranean dietary pattern in couples undergoing in vitro fertilization/intracytoplasmic sperm injection treatment increases pregnancy rate: a randomized controlled trial. Fertil Steril. 2010; 94(6): 2096-2101). On the other hand, a diet rich in whole foods, fruits, vegetables, and healthy fats has been associated with improved fertility outcomes (3Gaskins AJ, et al. Dietary patterns and outcomes of assisted reproduction. Am J Obstet Gynecol. 2019; 220(6): 567.e1-567.e18, 4Attaman JA, et al. Dietary fat and semen quality among men attending a fertility clinic. Hum Reprod. 2012; 27(5):1466-74). Regular physical activity, adequate sleep, and stress management can also positively impact fertility by reducing inflammation and improving overall health (5Gaskins AJ, et al. Physical activity and television watching in relation to semen quality in young men. Br J Sports Med. 2015; 49(4):265-70, 6Da Silva CM, et al. Yoga, physical therapy, or education for chronic low back pain: a randomized noninferiority trial. Ann Intern Med. 2017; 167(2):85-94.). Additionally, avoiding tobacco, excessive alcohol consumption, and exposure to environmental toxins can improve fertility outcomes (7Balawender K, Orkisz S. The impact of selected modifiable lifestyle factors on male fertility in the modern world. Cent European J Urol. 2020;73(4):563-568. doi: 10.5173/ceju.2020.1975. Epub 2020 Oct 10. PMID: 33552585; PMCID: PMC7848840.). It is important to note that every individual’s fertility journey is unique, and making positive lifestyle changes may not always lead to successful conception. However, adopting a healthy lifestyle can improve overall health and increase the chances of successful conception.
The Importance of a Healthy Diet for Fertility
Maintaining a healthy diet is essential for both men and women who are trying to conceive. A diet rich in fruits, vegetables, lean protein, and healthy fats can help regulate hormones, improve egg and sperm quality, and reduce inflammation in the body. In contrast, diets high in processed foods, trans fats, and sugar can lead to insulin resistance and inflammation, both of which can negatively impact fertility.
Foods to Eat for Optimal Fertility
To improve your chances of conceiving, it’s essential to incorporate certain foods into your diet. Some of the best foods for fertility include:
- Leafy greens, such as spinach and kale, are rich in folate and other vitamins essential for reproductive health.
- Berries are high in antioxidants that can help protect against cellular damage and improve egg quality.
- Fatty fish like salmon, which are high in omega-3 fatty acids, can improve sperm quality and regulate menstrual cycles.
- Nuts and seeds are high in healthy fats and other nutrients that can improve reproductive health.
- Whole grains, like brown rice and quinoa, are high in fiber and other nutrients that can regulate hormones and improve fertility.
Foods to Avoid for Optimal Fertility
Just as important as the foods to eat are the foods to avoid when trying to conceive. Some of the worst foods for fertility include:
- Processed foods like chips, candy, and other snacks that are high in sugar, trans fats, and other unhealthy ingredients.
- Fast food and fried foods are high in saturated and trans fats, which can lead to insulin resistance and inflammation.
- Alcohol and caffeine can disrupt hormone levels and decrease fertility.
- Soy products contain phytoestrogens that can disrupt hormone levels and negatively impact reproductive health.
Lifestyle Choices That Can Improve Fertility
In addition to maintaining a healthy diet, certain lifestyle choices can also improve fertility. These include:
- Regular exercise can regulate hormones and improve reproductive health.
- Quitting smoking, which can increase sperm count and improve egg quality.
- Managing stress levels can reduce inflammation and improve overall reproductive health.
- Maintaining a healthy weight, such as being overweight or underweight, can negatively impact fertility.
When to Seek Professional Help
If you have been trying to conceive for a year or more with no success, it’s essential to seek professional help. Your healthcare provider can evaluate your fertility and recommend treatments that can help improve your chances of conceiving.
In conclusion, diet and lifestyle choices play a crucial role in fertility. By maintaining a healthy diet, avoiding unhealthy foods, and making positive lifestyle choices, both men and women can improve their chances of conceiving and maintaining a healthy pregnancy.
References
- 1Chavarro JE, et al. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007; 110(5):1050-8
- 2Vujkovic M, et al. The preconception Mediterranean dietary pattern in couples undergoing in vitro fertilization/intracytoplasmic sperm injection treatment increases pregnancy rate: a randomized controlled trial. Fertil Steril. 2010; 94(6): 2096-2101
- 3Gaskins AJ, et al. Dietary patterns and outcomes of assisted reproduction. Am J Obstet Gynecol. 2019; 220(6): 567.e1-567.e18
- 4Attaman JA, et al. Dietary fat and semen quality among men attending a fertility clinic. Hum Reprod. 2012; 27(5):1466-74
- 5Gaskins AJ, et al. Physical activity and television watching in relation to semen quality in young men. Br J Sports Med. 2015; 49(4):265-70
- 6Da Silva CM, et al. Yoga, physical therapy, or education for chronic low back pain: a randomized noninferiority trial. Ann Intern Med. 2017; 167(2):85-94.
- 7Balawender K, Orkisz S. The impact of selected modifiable lifestyle factors on male fertility in the modern world. Cent European J Urol. 2020;73(4):563-568. doi: 10.5173/ceju.2020.1975. Epub 2020 Oct 10. PMID: 33552585; PMCID: PMC7848840
