Lifestyle considerations – the dos and don’ts

 

How to be your healthiest you

It’s important to take a holistic approach to your lifestyle choices and try to be as proactive as possible in ‘staying healthy’.

There isn’t just one thing that will ‘fix’ infertility. However, all the little choices you make do add up and can play instrumental roles in supporting fertility.

Which tips can you commit to adding or subtracting from your daily routine?

Do

  • Eat the rainbow when it comes to fruits and veggies7

    The more colours you add, the more variety in nutritional value.

  • Switch to organic foods or those that have less toxins7

    Unfortunately, toxins do find a way of making it into our foods. Switching to organic can help minimise exposure to unwanted toxins.7,10

  • Wash fruits and vegetables before eating to remove toxins10

    Unfortunately, toxins do find a way of making it into our foods. Try washing fruits and vegetables to help minimise exposure to unwanted toxins.7,10

  • Keep a healthy weight8,9

    Extra weight can impact hormone levels, which in turn can affect the menstrual cycle and quality of eggs or sperm.

  • Commit to regular exercise (75 mins intense or 150 mins moderate per week)7

    Regular exercise not only helps you maintain a healthy weight but can also keep you strong in preparation for your fertility journey.

  • Manage stress through mindful movement7

    Stress can have a negative impact on nearly all parts of your life. By adding mindful movement (like meditation and yoga) you can help reduce stress.

Don’t (or limit)

  • Don’t smoke or vape11

    Eggs and sperm can be harmed by toxins in smoke. On average, women who smoke take longer to fall pregnant. Exposure to secondhand smoke isn’t good either!

  • Cut out alcohol12,13

    Even light drinking has been found to increase the time it takes to get pregnant, and reduce the chances of delivering a healthy baby.9,12,14

    There is some evidence that daily drinking in men may impact the count and quality of sperm.13

  • For females

    Limit caffeine12

    Drinking large amounts of caffeine may increase the chances of miscarriage.

  • For males

    Ditch the budgies9

    Tight fitting underwear can be harmful to sperm production, so trade them for a pair of loose cotton boxers.

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  1. Edwards T (host). The emotional impact of infertility and how to heal[ audio podcast episode ]. July 2020. In: Time to talk fertility. Fertility Centers of Illinois. Available at: https://podcasts.apple.com/us/podcast/the-emotional-impact-of-infertility-and-how-toheal/id1509590457?i=1000486531663. Accessed January 2024.
  2. Centre of Perinatal Excellence. When becoming pregnant isn’t easy. Available at: https://www.cope.org.au/planning-a-family/happening. Accessed January 2024.
  3. Simionescu G, et al. Exp Ther Med 2021; 21(4): 306.
  4. Uhler M (host). 20 fertility myths: true or false[ audio podcast episode ]. September 2020. Doctor Podcasting. Available at: https://radiomd.com/audio-player/fcionlineg/item/42997-20-fertility-myths-true-or-false. Accessed October 2022.
  5. Harrison C, et al. Hum Reprod 2022; 37(3): 488–98.
  6. Newman JE, et al. Assisted reproductive technology in Australia and New Zealand 2020. Sydney: National Perinatal Epidemiology and Statistics Unit, UNSW Sydney. Available at: https://npesu.unsw.edu.au/surveillance/assisted-reproductive-technology-australia-and-new-zealand-2020. Accessed July 2023.
  7. Rodgers A (host). How to boost your fertility naturally[ audio podcast episode ]. June 2020. Doctor Podcasting. Available at: https://radiomd.com/audio-player/fcionlineg/item/41891-how-to-boost-your-fertility-naturally. Accessed October 2022.
  8. Your Fertility. Thinking about having a baby? Available at: https://www.yourfertility.org.au/sites/default/files/2019-03/Thinking_about_having_a_baby_resource.pdf. Accessed October 2022.
  9. Healthline. How does sperm morphology affect fertility? Reviewed August 2017. Available at: https://www.healthline.com/health/sperm-morphology. Accessed October 2022.
  10. The Fertility Society of Australia, Pre-Conception Health Special Interest Group. The effects of environmental chemicals on fertility and fecundity. April 2021. Available at: https://www.yourfertility.org.au/sites/default/files/2021-04/FSA%20The%20effects%20of%20environmental%20chemicals%20on%20fertility%20and%20fecundity%20April%202021.pdf. Accessed March 2023.
  11. Quit. Smoking and fertility. Available at: https://www.quit. org.au/articles/smoking-and-fertility. Accessed October 2022.
  12. Zhang LJ, et al. BC Med J 2020; 62(9): 323–27.
  13. Ricci E, et al. Reprod Biomed Online 2017; 34(1): 38–47.
  14. American College of Obstetricians and Gynecologists. Tobacco, alcohol, drugs, and pregnancy. Reviewed June 2020. Available at: https://www.acog.org/womens-health/faqs/tobacco-alcohol-drugs-and-pregnancy. Accessed November 2021.