Fertility is your ability to get pregnant or help someone else get pregnant. Your overall health affects your fertility. Things like sperm count, ovulation and hormone changes are all different parts of fertility. The following factors can impact your fertility:
- Diet
- Exercise
- Chronic Conditions and Weight Management
- Medications
- Substance abuse
Let’s dig into the different ways these factors impact your fertility.
Diet
What you eat can have a big impact on your ability to conceive a baby. Many studies show that an unhealthy diet can be bad for fertility. People who are trying to conceive should stay away from processed foods. You should also avoid foods that are high in unhealthy fats. These foods may contribute to inflammation, which can affect fertility. Instead, opt for a balanced diet. Look for foods full of healthy fats, vitamins and minerals. These foods can help to reduce inflammation, maintain a good hormone balance and optimize fertility. Healthy fats include things like fish, avocados and certain nuts. Explore these tools about healthy fats to learn about how to add more to your diet:
15 Tasty Sources of Healthy Fats and Their Best Portions
10 Delicious Food Swaps with Healthy Fats
Finding Healthy Fats at Restaurants
3 Delicious Recipes Rich in Healthy Fats
Exercise
Exercise isn’t just good for your muscles, bones and heart. Maintaining a regular exercise routine can help keep your hormones balanced. This is important for women especially. Hormone imbalances can disrupt your menstrual cycle. The Heart and Stroke Foundation suggests getting at least 150 minutes of moderate exercise per week. People who aren’t used to working out should start with shorter, low-impact workouts and work their way up in time and intensity. Walking, yoga and swimming are great places to start. Try this 4-week beginner workout routine.
Chronic conditions and weight management
Conditions like high blood pressure and diabetes can impact your reproductive organs and hormones. Research shows that men with unmanaged diabetes are more likely to have erectile dysfunction (ED). They may also experience lower sex drive, and have lower sperm counts. Women with diabetes may experience more irregular periods. Learn more about diabetes and menstruation here. High blood pressure can affect ovulation and egg quality in women. It can affect sperm production and quality in men.
Being overweight or underweight is associated with a higher risk of infertility. In women, being overweight can lead to an overproduction of estrogen. Estrogen is a hormone that plays an important role in fertility. Men who are overweight are over 40% more likely to have low sperm count. They may also be more likely to have lower levels of testosterone, a sex hormone produced by men. Being underweight can also impact testosterone levels and sperm count. Women who are underweight risk not producing enough estrogen to support pregnancy.
Medications
Common medications used to treat conditions like high blood pressure and diabetes can impact fertility. For example, many high blood pressure medications can affect your libido (sex drive) and may cause erectile dysfunction in men. If you are concerned that your medications may be impacting your fertility, ask your provider about your options. Together, you and your provider may find a care plan that addresses your concerns. Never stop taking your medications as directed unless your provider instructs you to.
Substance abuse
Abusing drugs and controlled substances can have a major impact on your fertility, as well as your overall health. Drinking too much alcohol can affect a woman’s menstrual cycle or cause erectile dysfunction in men. Smoking may impact hormone production in men and women. Other illicit drugs and misuse of prescription medications may disrupt your hormone production and negatively impact your health and fertility. Talk to your care provider if you are struggling with addiction. You may also find support through the Canadian Centre on Substance Abuse.