Lifestyle and Infertility: How to Adjust Behaviors to Make ‘Conceiving Easier’?
The lifestyle factors that most affect having children are weight control (BMI), stress management, and sleep.
Those who want to conceive should have a BMI between 18.5-24.9 and get enough rest, 7-9 hours per day to maintain hormonal balance and avoid free radicals from smoking and alcohol, which directly affect the quality of eggs and sperm.
Body Weight and Body Mass Index
The balance of sex hormones starts with body fat. If body weight is too high or too low, it will affect ovulation and egg quality.
- Obesity causes insulin resistance, which is a major cause of chronic anovulation.
- BMI Calculation Control weight within the standard range by calculating BMI = weight (kg) / height (m) × height (m).
Supplements and Nutrition
Eating foods high in antioxidants, including vitamins such as folic acid, Coenzyme Q10, omega-3, and zinc, helps protect and improve the quality of eggs and sperm cells.
- Focus on green leafy vegetables: spinach, broccoli
- Fruits: berries
- Grains: whole grains and healthy fats from sea fish
Stress and Biological Clock
Chronic stress stimulates the body to release cortisol, which interferes with the function of GnRH hormone that controls ovulation. Sleeping less than 6 hours per day lowers melatonin levels, which is an important antioxidant in the follicle surrounding the egg.
Toxins and Environment
- Bisphenol A & Phthalates
Chemicals found in plastic products that act like abnormal estrogen hormones, disrupting the endocrine system and reducing egg and sperm quality. - Smoking & Alcohol
Chemicals in cigarettes accelerate egg aging and cause DNA fragmentation in sperm. Alcohol has a similarly significant effect.
Frequently Asked Questions (Q&A)
Q: Does high stress really make it difficult to conceive?
A: Yes, because stress affects hormones causing irregular ovulation cycles, and in men, stress reduces sperm quality. Meditation or yoga can help balance this.
Q: Does excessive exercise affect fertility?
A: Excessive exercise can put the body into a stressed state, causing missed periods. Moderate exercise is recommended to keep hormones stable.
