Lifestyle and Fertility
Fertility refers to our ability to conceive, or get pregnant naturally. Research has shown that our lifestyle choices can affect our fertility and maybe associated with infertility. Assuming that there no medical problems, the ability to conceive in any given cycle is a probability, or a chance to conceive which is influenced by many factors (Age, for instance). It is therefore seems appropriate to find out what steps you can take to promote, improve and protect your fertility? This applies to couples which have just decided to try to conceive and also to those who have been trying for several months or those who suffer from infertility.
Healthy lifestyle choices which can improve fertility:
• Maintain a healthy weight: In both the male and the female too much body fat (being overweight or obese) may interfere with the function of reproductive hormones. In the male, this may result in low sperm count and higher percentage of abnormal sperm and in the female in inhibition of ovulation and irregularities of the menstrual cycle. In the female also being underweight maybe associated with cessation of ovulation.
• Eat plenty of fruits and vegetables: These foods are rich in antioxidants, which may help improve sperm quality. These will also help you maintain your healthy body weight.
• Manage stress: Stress has been shown to interfere with function of the reproductive hormones and therefore can affect both sperm production and ovulation. Stress can also decrease sexual function and activity. See also lifestyles which should be avoided.
• Engage in physical activity: Physical activity is good for reproductive health as well as overall health and well-being. However, one should avoid overdoing it. See also lifestyles which should be avoided.
• Vitamins: Under regular healthy diet no supplements are usually required. However, daily vitamin E and vitamin C are important for optimal sperm production and function. Also for the female who attempts to conceive, daily Folic acid is recommended because it may prevent congenital anomalies (but not to improve fertility).
Lifestyle choices which should be avoided:
• Smoking and especially heavy smoking: In the female heavy smoking is associated with earlier ovarian failure (menopause) and depletion of the eggs in the ovary at a younger age. Nicotine and other chemicals in cigarettes also interfere with estrogen production. In the male smoking is associated with higher rate of sperm cells with abnormal form or move more slowly. Chewing tobacco also may cause low sperm counts. In both the male and the female smoking can cause damage to the DNA (the genetic material in the chromosomes) of the sperm and the egg, resulting in more abortions and possibly later developmental problems.
• Alcohol and heavy drinking: In the female heavy drinking is associated with an increased risk of ovulation disorders and some research suggests that even light drinking may reduce the likelihood of conceiving. In the male, heavy drinking can reduce the quality and quantity of sperm. If one chooses to drink alcohol, he should limit himself to no more than one or two drinks a day.
• Excessive caffeine consumption: Too much caffeine may affect estrogen production and metabolism and contribute to endometriosis. To protect female fertility, one should limit the amount of caffeine in the diet to no more than the equivalent of six cups of coffee a day (900 milligrams of caffeine). This includes the caffeine in coffee, tea, chocolate, soda and energy drinks.
• Psychological Stress: Distress, anxiety and depression in both sexes have been associated with infertility and lower rates of successful pregnancies. However, since infertility and its treatment may also cause stress the causal link has not been established (and maybe stress is not the cause but rather the result). There is no doubt that the Stress hormones interfere with the function of the reproductive hormones and during stressful life events both sperm production and ovulation are inhibited. It is therefore recommended to minimize psychological stress and if it exists in either partner to practice healthy coping. Psychological counseling is advisable when stress is persistent or becomes “distress” (interferes with well-being).
• Excessive vigorous physical activity: Exercise to exhaustion may be associated with decrease in sperm quality and it may also interfere with ovulation and progesterone production. In the female extreme degrees of exercise and physical training (like marathon running) may be associated with cessation of menstrual cycles (Amenorrhea). With normal body weight moderate aerobic exercise to no more than seven hours a week is appropriate. People who are either under- or over-weight, should consult a doctor how much aerobic activity is OK for them.
• Hot baths and Saunas: Sperm production is especially vulnerable to excessive heat. Spending more than 30 minutes in water that's 104 F (40 C) or above may lower sperm count. One should avoid hot tubs, hot Jacuzzis and wet or dry Saunas. Hot work environments, tight underwear, prolonged sitting and use of laptop computers directly on the lap can all increase scrotal temperature. Prolonged fever due to an infection also can affect sperm production and quality.
• Lubricants during sex: Personal lubricants, lotions and even saliva can interfere with sperm motility. Instead, use vegetable, sunflower or peanut oil.
• Exposure to toxins, certain medications and illicit drugs: Workplace and household substances - such as industrial heavy metals, pesticides, organic solvents (such as dry cleaning chemicals) and other chemicals and solvents - may affect fertility. It is recommended to use protective clothing, proper ventilation and face masks to reduce the risk of absorbing toxins. If you are an industrial or agricultural worker, share any concerns you may have about exposure to chemicals or gases with your doctor. Also some medications, mostly steroids, hormonal preparations, and cancer treatments may affect your fertility. Finally, certain illicit drugs (Marijuana, Cocaine and opiates) have been shown to decrease sperm motility and increase the number of abnormal sperm and also to contribute to erectile dysfunction.
Healthy lifestyle choices which can improve fertility:
• Maintain a healthy weight: In both the male and the female too much body fat (being overweight or obese) may interfere with the function of reproductive hormones. In the male, this may result in low sperm count and higher percentage of abnormal sperm and in the female in inhibition of ovulation and irregularities of the menstrual cycle. In the female also being underweight maybe associated with cessation of ovulation.
• Eat plenty of fruits and vegetables: These foods are rich in antioxidants, which may help improve sperm quality. These will also help you maintain your healthy body weight.
• Manage stress: Stress has been shown to interfere with function of the reproductive hormones and therefore can affect both sperm production and ovulation. Stress can also decrease sexual function and activity. See also lifestyles which should be avoided.
• Engage in physical activity: Physical activity is good for reproductive health as well as overall health and well-being. However, one should avoid overdoing it. See also lifestyles which should be avoided.
• Vitamins: Under regular healthy diet no supplements are usually required. However, daily vitamin E and vitamin C are important for optimal sperm production and function. Also for the female who attempts to conceive, daily Folic acid is recommended because it may prevent congenital anomalies (but not to improve fertility).
Lifestyle choices which should be avoided:
• Smoking and especially heavy smoking: In the female heavy smoking is associated with earlier ovarian failure (menopause) and depletion of the eggs in the ovary at a younger age. Nicotine and other chemicals in cigarettes also interfere with estrogen production. In the male smoking is associated with higher rate of sperm cells with abnormal form or move more slowly. Chewing tobacco also may cause low sperm counts. In both the male and the female smoking can cause damage to the DNA (the genetic material in the chromosomes) of the sperm and the egg, resulting in more abortions and possibly later developmental problems.
• Alcohol and heavy drinking: In the female heavy drinking is associated with an increased risk of ovulation disorders and some research suggests that even light drinking may reduce the likelihood of conceiving. In the male, heavy drinking can reduce the quality and quantity of sperm. If one chooses to drink alcohol, he should limit himself to no more than one or two drinks a day.
• Excessive caffeine consumption: Too much caffeine may affect estrogen production and metabolism and contribute to endometriosis. To protect female fertility, one should limit the amount of caffeine in the diet to no more than the equivalent of six cups of coffee a day (900 milligrams of caffeine). This includes the caffeine in coffee, tea, chocolate, soda and energy drinks.
• Psychological Stress: Distress, anxiety and depression in both sexes have been associated with infertility and lower rates of successful pregnancies. However, since infertility and its treatment may also cause stress the causal link has not been established (and maybe stress is not the cause but rather the result). There is no doubt that the Stress hormones interfere with the function of the reproductive hormones and during stressful life events both sperm production and ovulation are inhibited. It is therefore recommended to minimize psychological stress and if it exists in either partner to practice healthy coping. Psychological counseling is advisable when stress is persistent or becomes “distress” (interferes with well-being).
• Excessive vigorous physical activity: Exercise to exhaustion may be associated with decrease in sperm quality and it may also interfere with ovulation and progesterone production. In the female extreme degrees of exercise and physical training (like marathon running) may be associated with cessation of menstrual cycles (Amenorrhea). With normal body weight moderate aerobic exercise to no more than seven hours a week is appropriate. People who are either under- or over-weight, should consult a doctor how much aerobic activity is OK for them.
• Hot baths and Saunas: Sperm production is especially vulnerable to excessive heat. Spending more than 30 minutes in water that's 104 F (40 C) or above may lower sperm count. One should avoid hot tubs, hot Jacuzzis and wet or dry Saunas. Hot work environments, tight underwear, prolonged sitting and use of laptop computers directly on the lap can all increase scrotal temperature. Prolonged fever due to an infection also can affect sperm production and quality.
• Lubricants during sex: Personal lubricants, lotions and even saliva can interfere with sperm motility. Instead, use vegetable, sunflower or peanut oil.
• Exposure to toxins, certain medications and illicit drugs: Workplace and household substances - such as industrial heavy metals, pesticides, organic solvents (such as dry cleaning chemicals) and other chemicals and solvents - may affect fertility. It is recommended to use protective clothing, proper ventilation and face masks to reduce the risk of absorbing toxins. If you are an industrial or agricultural worker, share any concerns you may have about exposure to chemicals or gases with your doctor. Also some medications, mostly steroids, hormonal preparations, and cancer treatments may affect your fertility. Finally, certain illicit drugs (Marijuana, Cocaine and opiates) have been shown to decrease sperm motility and increase the number of abnormal sperm and also to contribute to erectile dysfunction.