For many, the path to parenthood includes making intentional lifestyle changes that support reproductive health. Some sustainable habits can positively influence fertility, boosting your chances of conception. Here are ten expert-recommended lifestyle adjustments to consider:
Choose a Balanced Diet
Eating well isn’t just about calories; it’s about filling up on foods that help your hormones. Nutrient-rich foods that are rich in antioxidants, fibre, and omega-3s support hormone regulation and cellular health. Aim to include leafy greens, whole grains, lean proteins, and healthy fats. Try to skip processed food and sugary snacks when possible to keep your blood sugar stable.
Maintain a Healthy Weight
Your body likes balance, and a healthy weight can make a big difference in hormone health. Both low and high body weights can interfere with fertility by disrupting ovulation and hormone production. Focus on a balanced diet and regular exercise for weight management. If you need help figuring this out, a dietitian who specializes in reproductive health can set you up with a plan.
Limit Alcohol and Caffeine Intake
Drinking too much coffee or alcohol can throw off your hormone levels. Keep caffeine to about 200 mg a day (roughly one coffee) and save alcohol for special occasions.
Reduce Toxin Exposure
Everyday toxins like BPA, pesticides, and some cleaning chemicals may impact fertility. Opt for glass containers, organic produce, and natural cleaning products, and avoid handling BPA-coated receipts.
Get Moving, but Not Too Intense
Physical activity helps your body run smoothly, but going too hard can disrupt your cycle. Moderate exercises like yoga, swimming, or brisk walking are great options.
Make Sleep a Priority
Good sleep keeps hormones in check. Aim for 7-8 hours of sleep per night and stick to a consistent schedule if you can—it’s all about building a steady rhythm.
Consider Supplements Based on Individual Needs
Sometimes it helps to fill in the gaps with key supplements like folic acid or omega-3s. Consult with a fertility specialist or healthcare provider to tailor supplements based on personal health needs, as deficiencies in key vitamins and minerals can impact fertility.
Avoid Smoking and Recreational Drug Use
Smoking has been shown to reduce fertility in both men and women by affecting sperm and egg quality. Stopping these habits sets a healthier foundation.
Manage Stress with Self-Care
Stress can raise cortisol, which may disrupt reproductive hormones. Techniques such as mindfulness meditation, yoga, and breathing exercises can be effective in reducing stress. Additionally, support groups or therapy can provide emotional support throughout your journey.
Stay Hydrated
Water keeps everything in your body working well, including your reproductive system. Aim for at least 8 glasses of water each day to keep your body functioning optimally.
Implementing these lifestyle changes can help foster an environment that supports fertility. Taking steps toward a balanced, health-focused lifestyle can make a positive difference in your fertility journey.
Contact CARE Fertility for any fertility-related concerns. We have a team of experts ready to guide you.
CARE Fertility and Women’s Health is a leading fertility clinic in Ottawa Canada, offering personalized care and advanced reproductive technology to help individuals and couples achieve their dream of parenthood. With state-of-the-art genetic testing, individualized treatment plans, and holistic support, we specialize in complex fertility cases and boast some of the highest success rates in Canada.
