There are a huge number of people who find it challenging to conceive even in the initial phase of their planning for conception and face problems of infertility. Though many people believe that just stopping the contraception will help them get pregnant, multiple factors which are connected to our lifestyle affect our fertility (for men and women both). You might be aware of the fact that a womans fertility declines as she ages, but even during the most fertile years, various factors may have a direct impact on the chances of getting pregnant. Although the most important factor in infertility is age, in women after 35 and in men after 45 the fertility rate declines sharply. Though this factor is inevitable and out of our control, one must be aware and try to take control over other factors that cause infertility in any age group both men and women.
I would like to highlight the seven most important things that may cause infertility and hurt your chances of conception.
1. Weight
In women and men both, being over or underweight is linked directly to fertility expectancy. Overweight and obesity are one of the most common causes of infertility with increasing cases. A 10-15 % excess body fat in women triggers the production of excess estrogen hormone, which negatively affects the reproductive cycle. On the other hand, when a 10-15 % lower body fat than normal is present, it ceases normal reproductive functions of the body. Fat cells are responsible to trigger certain hormone reactions, hence be cautious about those inches if you are planning to conceive. In men, excess weight or obesity reduces the number of sperm cells, whereas a low BMI (body mass index) damages the quality of sperm. All of these factors lead to poor chances of conception or even if the embryo is formed; it doesn’t survive due to poor cellular health.
2. Dietary factors
We all know that a healthy and balanced diet is required for better overall health and wellbeing. Hence, the kind of food items we consume must also be responsible for achieving or having a definite level of fertility. Dietary factors are one of the most common causes of female infertility in various countries.
Certain foods/nutritive categories that may cause infertility are:
Trans fatty acids (TFAs): Excess intake of these processed fats causes low sperm count in men. In women who are already suffering from PCOS, excess TFAs lead to an increased risk of poor ovulation. TFAs are mostly found in processed foods and fats.
Red and processed meat: Processed meat is connected with both low sperm count and poor quality of sperm. Frequent intake of red meat affects semen quality.
Soy products and dairy: An excessive intake of dairy protein and soy products are linked to increased chances of hormonal imbalance in women contributing to fertility challenges.
Genetically modified foods: There may lead to endocrine disruptions, potentially affecting the chances of conception. Genetically modified foods are those which are either lab-produced or grown, come from a mix and match of the genetic composition of foods, etc.
High fat and carbohydrate intake: Excess carbohydrates get converted into fat, and excess fat consumption/storage in women is associated with higher levels of testosterone (male hormone) disrupting the quality of embryo formation, hence higher chances of malformations/ miscarriages.
Plant-based diet: This might come as a surprise to you, but some studies have found that vegans had poor sperm motility. This is due to an improper nutrition status, if you are a vegan just avoiding animal products is not the final step you must target. Be aware of the meal options that provide the required or lacking nutrients to you, protein and certain micronutrients need to be supplied to maintain and have healthy reproductive health.
Foods for fertility
Fruits and vegetables: Intake of citrus fruits and cruciferous vegetables reduce the chances of endometriosis in women. All fruits are rich in antioxidants, reducing oxidative stress on the system and promoting the healthier production of sperm cells.
Iron-rich foods: Folate or iron deficiency is responsible for neural tube defects in embryos which develop within 3-4 weeks, even before someone comes to know about their pregnancy. Hence, its important to include dark green leafy vegetables, red-colored vegetables, and citrus fruits.
Nuts and seeds, legumes: These food groups contain essential fatty acids which are helpful in the production of male and female hormones.
Legumes, pulses, and whole grains:Lean protein present in these foods are extremely important for reproductive organs to be functional.
3. Addictions: Alcohol and smoking
Smoking exposes an individual to toxins like lead, cadmium, and arsenic, which affect the cellular functioning required to synthesize sperm cells. Studies suggest that even moderate consumption of alcohol has substantial ill effects on artificial techniques of conception The structure of sperms and quality both gets affected due to lesser oxygen availability to the body with chronic smoking habit. Smoking has an altogether negative impact on male fertility, similarly, smoking affects female hormonal balance and overall health gets tampered contributing to an infertile situation.
4. Usage of recreational drugs
Recreational drugs impact the functional effectiveness of almost all organs hence, interfering with fertility functions as well. Some studies women suggest that women who marijuana were found to have ovulatory abnormalities.
5. Environmental toxins
The usage of certain medications, and home care products that are harmful chemicals mostly contribute to the false estrogen effect in the female reproductive system. Toxins may enter from polluted water, food, pesticides, metals in food and water, health and beauty products, etc. Various researches prove that environmental toxins may lead or contribute to endocrine disruption ( including insulin resistance, metabolic disorders, obesity, PCOS, etc), damage to the male and female reproductive systems, and impaired fetal viability. These factors form hidden causes of infertility along with poor fetal health.
6. Excessive exercise
Too much exercise induces excess testosterone production in both men and women which reduces the efficacy of estrogen in females leading to an imbalance in hormonal levels. In men, it interferes with normal sperm production and may contribute to male infertility. When there is energy imbalance i.e. higher energy expenditure and lesser intake ( that also happens in a crash diet and weight loss), the reproductive system gets into a dormant mode and does not function effectively. Reproductive organs are highly sensitive to energy availability in the system. Hence, prolonged and excessive exercises trigger a conservative mode of energy that declines the production of progesterone and estrogen which induces exercise-induced menstrual disturbances. This kind of impact mostly goes unnoticed. Hence, a combination of both aerobic and anaerobic exercises wherein you take a break of 1-2 days a week is recommended to have a healthy and fertile environment.
7. Pre-existing health issues
When it comes to females, there might be a few signals that are symptoms of infertility (needs a final diagnosis and may require proper examination) e.g. not able to conceive for more than a year even after trying all-natural means and proper planning.
PCOS: Polycystic ovarian syndrome is quite common due to lifestyle imbalance and faulty dietary habits. PCOS leads to hormonal imbalance which affects or reduces ovulation and if left untreated becomes one of the factors that cause infertility.
Excess prolactin: Certain medications(especially anti-psychotic medicines given for mental disorders mostly) might affect the pituitary gland in a way that it starts producing more prolactin, which decreases the production of estrogens ( responsible for ovulation). Hence, the egg formation is affected leading to fertility issues.
Conception and fertility is a 360-degree impact on our overall health and lifestyle. To attain a healthy pregnancy, be mindful of the above aspects of life and prevent yourself from the unwanted procedure of infertility issues.
The need to prepare body for pregnancy
Be mindful of symptoms like painful or abnormal/irregular periods, or any changes in its pattern which could be a sign of problems with fertility. Consult a specialist to understand the root cause behind it. If you are planning to conceive or get pregnant, it’s important that you must start physical and mental preparation from a a year before.Watch your weight and stay in the normal range of BMI, you must not try and lose weight aggressively during the pregnancy, this may lead to complications rather keep your inches and kgs in range beforehand. Restrict alcohol as much as possible, and completely stop smoking (both men and women). Start consuming healthy foods, especially which are rich in minerals, vitamins, and protein. Blood work including basic nutritional profile, parameters like blood pressure, blood sugar levels and hormonal testing is suggested prior so that any nutritional deficiencies, organ dysfunction, or abnormal values can be worked on and try to bring them back to normal as much possible. If you already suffer from any disease like Diabetes, Thyroid, heart ailments, etc start taking care of your values at least a year in advance and consult a functional medicine practitioner to understand natural means to manage or reverse your condition.
