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Lifestyle Changes

Lifestyle Changes to Improve Fertility

If you are struggling with getting pregnant, a consultation with one of Ohio Reproductive Medicine’s board-certified fertility specialists is highly recommended. However, in addition, you may consider simple lifestyle changes that can help improve your chances of conception. The goal is to create the healthiest environment for conception and pregnancy.

Keys to Fertility

For both women and men, the keys to fertility include maintaining a healthy weight, exercising, and choosing foods that support your ability to conceive and achieve pregnancy.

30% of infertility has been associated with weight extremes. Infertility rates are 3 times higher in obese women. Women who are overweight can improve their fertility by losing just 5% of their body weight. Insulin resistance causes the body to release more insulin which halts ovulation. Underweight women often suffer from ovulation problems as well.

Obesity in men alters testosterone and other hormones that can affect sperm count and sperm mobility. Sperm-related infertility accounts for up to 33% of male factor infertility.

In addition to diet, lifestyle choices that support conceptions include limiting alcohol consumption, quitting smoking, and moderate daily exercise.

Healthy Eating Can Optimize Fertility

What you eat affects the health of you or your partner’s eggs and sperm. A Harvard study reported that women can decrease infertility risk due to ovulation disorders by 80% with healthy dietary changes (1). The Fertility Diet created by Walter Willett from Harvard School of Public health is designed to boost ovulation and improve fertility (2). It is based on sound science.

Specific Recommendations

  • Consuming full-fat dairy is associated with a lower risk of ovarian dysfunction and supports healthy ovulation. Avoid Low-fat dairy because studies have shown they increase ovulatory dysfunction.
  • Consume protein from meat and vegetables. Don’t eat too much animal protein as it increases the risk of infertility.
  • Consuming soy can help female fertility. Men should avoid soy as it can lower sperm count.
  • Eat more fiber.
  • Eat dark leafy greens to improve ovulation, and make healthy sperm.
  • Include beans in your diet as they boost fertility.
  • Adding walnuts to your man’s diet can improve his fertility.
  • Avoid Trans Fats which are associated with a high risk of infertility.
  • Avoid highly processed foods and hydrogenated oils.
  • Reduce carbs and sugar. Eat complex carbs to stabilize blood sugar levels. High blood sugar levels have been reported to reduce conception.
  • Moderate caffeine consumption of 1-2 cups per day has no effect on fertility. Higher doses may. The science is not conclusive.

Prenatal Vitamins

  • Take a multivitamin or prenatal vitamin that is formulated to provide the nutrients you need for optimal hormone function, egg development, and fetal development. Prenatal vitamins contain folate, Vitamins A&D, iron, B6, and B12. These nutrients are the building blocks of a healthy pregnancy. Folate from food alone is not sufficient. Folate from nutritional supplements can increase pregnancy success. Women should take 800 mcg/ day of folate during fertility treatments and throughout pregnancy.
  • Take an iron supplement. Studies report that women who regularly took an iron supplement were 40% less likely to have difficulty getting pregnant.
  • Sperm stored in the body is at risk of oxidative stress which damages sperm DNA. The risk for damage to sperm involves smoking, obesity, chronic disease, and being over the age of 38. Including antioxidants like vitamin C, E, Folic Acid, selenium, and zinc can reduce sperm damage.
  • Vitamin D is essential to the creation of sex hormones, and for ovulation. Lower vitamin D affects sperm motility, and in women is associated with pregnancy complications. A Yale study reported that vitamin D deficiency is linked to infertility. Improving Vitamin D levels has been shown to improve success with IVF.
  • Vitamin E is associated with positive reproductive outcomes. It can shorten the time to pregnancy, and improve sperm motility. But take caution since high doses of these supplements can have a negative impact. Omega 3 fatty acids help regulate your hormones, promote ovulation and improve blood flow to the reproductive organs.

Exercise

Moderate exercise (up to one hour) can reduce the risk of infertility, and improve sperm quality. Poor sperm quality can cause miscarriages. Exercise of less than 15 min can increase the risk of infertility. Extreme exercise can cause infertility. How you exercise can also impact your success with IVF.

Oral Health

Oral health is vital. Gum disease, cavities, and periodontitis negatively impact pregnancy.

Quit Smoking

Studies show that smoking increases your chance of infertility by 13%. Smoking can extend the time it takes to conceive. Smoking also increases your risk for a miscarriage and can cause birth defects

Alcohol

Alcohol can impact both female and male fertility, affecting conception and implantation. There is no safe dose of alcohol.

Stress

Stress impairs fertility. Try acupuncture, yoga, meditation, breathing, and other mind-body therapies. Massage can help too.

Timing Intercourse

Understanding your fertility cycle can improve your chance of conception. Timing intercourse can help improve conception, but it does not affect fertility.

Lubricants

It is known that some water-based lubricants and any lubricant that contains a spermicide are to be avoided. There are sperm-friendly lubricants that won’t affect sperm motility.

Sleep

Melatonin is naturally produced by the body during sleep. Any artificial light, including device screen light, can affect melatonin production. Sleep decreases cortisol levels which can lower testosterone.

Men can improve their fertility by eliminating tight-fitting clothes, long bike rides, and hot tubs, and avoiding holding a laptop in their lap because this can increase scrotal temperature and reduce sperm production.

References:

  1. https://www.health.harvard.edu/diseases-and-conditions/follow-fertility-diet
  2. https://www.usatoday.com/story/news/2018/01/04/you-ttc-look-fertility-diet/1003885001/
  3. https://fertilityresearchandpractice.biomedcentral.com/articles/10.1186/s40738-015-0003-4
  4. https://www.eatright.org/resource/health/pregnancy/fertility-and-reproduction/fertility-foods
Patient Testimonials
Ross Gordon
Patient

"Dr. Rossi is a thoughtful, encouraging professional to have along your journey. We were very fortunate to land in her care following Dr. Williams' retirement. We have had our struggles like many, but have always felt in good hands with Dr. Rossi. She is truly an ally as every patient deserves. Thank you!"

Jessica Hartman
Patient

"Over the course of my treatment, I met with all 4 doctors on several occasions. All of them were wonderful, compassionate, knowledgeable, and professional. They offer weekend and holiday appointments to meet your needs. I welcomed my sweet daughter last year thanks to the staff at ORM."

Chelsea Beach
Patient

"Thank you to Dr. Rossi and her nurses for helping us through secondary infertility. Dr. Rossi is so knowledgeable, personable and I felt that she really cares. We had success here and I would recommend her to anyone."

Andee P.
Patient

"I received excellent care from all the physicians involved in my care. I can’t say enough about the fabulous nursing staff, every call was returned promptly and my concerns addressed thoroughly. Desired outcomes achieved!"

Kristy
Patient

"This fertility clinic is very knowledgeable and practices utilizing the most recent research. The physicians are caring and kind particularly when procedures are not effective. I would highly recommend this physician group. My experience with Dr. Grant Schmidt and his nursing staff was wonderful."

Learn More about Ohio Reproductive Medicine

If you would like to find out more information about Ohio Reproductive Medicine, please do not hesitate to contact our fertility expert team. We will answer all of your questions about fertility preservation and help you to decide if this is the right treatment for you.

Fertility preservation offers countless patients the peace of mind of being able to have a family at the right time. To learn more about fertility preservation and your options, please contact our Ohio Reproductive Medicine team today.