Fertility is a complex process which can be affected by many factors, some of which you can control, and some which you can’t. Knowing how lifestyle and environmental factors can affect your fertility can help you make simple changes to improve your chances of getting pregnant.

In this blog, we will explore how different factors such as diet, exercise, weight, smoking, alcohol, recreational drugs, stress, sleep, and your job can affect fertility for both women and men.

Foods That Support Fertility

What we eat plays a crucial role in fertility. A diet rich in antioxidants, vitamins, and minerals supports reproductive health, while processed foods and excessive sugar can negatively impact hormone levels and sperm quality.

• For women: A Mediterranean-style diet rich in fruits, vegetables, whole grains, healthy fats (such as from nuts and olive oil), and lean protein is thought to have a positive impact on fertility. Folic acid, iron, and omega-3 fatty acids are particularly beneficial. Reducing trans fats, refined carbohydrates, and added sugars may also be beneficial to your fertility.
• For men: A diet rich in carbohydrates, fibre, vitamin B9, antioxidants, and fruits and vegetables has been shown to improve semen quality.

Exercise

Regular physical activity supports hormonal balance and overall health, but too much or too little can have negative effects.

• For women: Maintaining a fit and healthy body is important to naturally enhance your fertility, and exercise can also help you to reduce stress (which is another important factor in your fertility). Overtraining is rarely an issue, but for elite athletes, excessive exercise can disrupt menstrual cycles and ovulation.
• For men: Regular physical activity improves sperm quality, but excessive endurance training can reduce testosterone and sperm production.

Read more about exercise and fertility here.

Weight

Being underweight or overweight can interfere with fertility.

• For women: A healthy BMI (18.5–24.9) supports regular ovulation. Being underweight can stop menstruation, while being overweight can cause hormonal imbalance and disrupt the menstrual cycle. Being overweight can also decrease the quality of your eggs, and increase your chances of miscarriage.
• For men: Obesity is linked to lower testosterone levels and reduced sperm count. Maintaining a healthy weight can improve fertility outcomes.

Read more about weight and fertility here.

Sleep

Poor sleep patterns can disrupt reproductive hormones and reduce fertility.

• For women: Irregular sleep schedules can interfere with ovulation by disrupting the body’s natural hormone cycles.
• For men: Lack of sleep can lower testosterone levels and negatively impact sperm production.

Aim for 7–9 hours of quality sleep each night and maintain a consistent sleep schedule.

Smoking, Alcohol, and Recreational Drugs

Substances like tobacco, alcohol, and other recreational drugs have a significant negative impact on fertility.

• For women:
  • Smoking can affect fertility in several ways, including reduced egg quality, a higher risk of early menopause, and a higher risk of miscarriage.
  • It is not clear how alcohol consumption affects fertility, but avoiding alcohol is recommended if you are trying to get pregnant.
  • Recreational drugs may contribute to fertility problems, so it is recommended to avoid taking them if you are trying to get pregnant.
• For men:
  • Smoking can decrease sperm count, motility, and quality, while also increasing DNA damage in sperm.
  • Alcohol can affect sperm quality and reduce sperm production.
  • Drugs like marijuana and anabolic steroids can significantly impact sperm health and overall fertility.

For both women and men, fertility can be improved by quitting smoking, stopping or limiting alcohol intake to moderate levels, or avoiding recreational drugs. Read more about smoking and fertility here.

Stress

Chronic stress affects the body’s hormonal balance, which can interfere with ovulation in women and reduce sperm count and quality in men.

Managing stress through relaxation techniques, mindfulness, exercise, and therapy can help regulate hormone levels and improve fertility. If you are feeling stressed at work, there are a lot of helpful tips online to help you create a better work-life balance.

Read more about stress and fertility here.

Your Job

Conditions in certain jobs can affect fertility.

• Exposure to chemicals and radiation: Jobs in industries like healthcare, agriculture, and manufacturing may expose workers to hazardous substances that affect reproductive health. Protective measures and minimising exposure can help.
• Exposure to heat: Male fertility can be affected by increased temperatures, as the ideal temperature for sperm production is a couple of degrees below body temperature. Increased temperatures may affect male fertility in occupations such as factory workers, welders, and those that require tight and heavy uniforms (such as police or firefighters).
• Shift work and jet lag: Jobs requiring night shifts or frequent travel can disrupt hormonal balance, affecting ovulation and sperm quality. Maintaining a stable sleep-wake cycle can mitigate these effects.
• Physically demanding jobs: High physical strain may negatively impact female fertility but could boost sperm quality in men. Balancing workload and recovery is key.

Read more about work and fertility here.

What Can You Do to Improve Fertility?

While some factors that affect fertility are beyond our control, taking small, consistent steps toward a healthier lifestyle may enhance your reproductive health, and you may be able to improve your chances of getting pregnant. However, it’s important to remember that everyone’s fertility journey is unique, and what works for some people may not work for you. Always consult a healthcare professional if you need more guidance.

As part of your fertility journey, it’s also important to think about the things we can’t control, like age and health conditions, as these can impact fertility even more than lifestyle factors. You can read more about this in Part 2 of this blog (coming soon!).