Getting fit for fertility

To give yourself the best chance of achieving your dream of starting a family, running a quick lifestyle audit and being honest with yourself about various habits is one way to a potential quick win.

It’s not news that any of us really want to hear but the reality is that an unhealthy weight – in either partner – can have a significant impact on the ability to get pregnant. Obesity can cause problems from conception right through to delivery and beyond. Being overweight or obese not only reduces the chance of conceiving naturally, but also means fertility treatment, such as IVF, is less likely to be successful.

The main effect of weight – either too low or too high - on fertility in women is failure to ovulate. In men, obesity can lower sperm counts by up to 50%. Overweight men are also more likely to suffer erectile dysfunction and have a higher rate of DNA fragmentation in sperm.

Now for the good news and why we say this could be a quick win in solving your fertility puzzle. Fertility is improved with a relatively modest degree of weight loss or gain. Around 90% of obese women will resume ovulation if they lose less than 5% of their body weight.

But we’re not done yet. There are a few other lifestyle factors which could be playing the role of baby-making meddler in your life.

Check my BMI

Dump those ciggies

Smoking is toxic to human eggs and has long lasting negative effects even after a woman stops. Smoking can also impact sperm health.

Switch up the cocktails for mocktails

While the exact number of alcoholic drinks needed to affect fertility is unclear, the best advice remains to reduce alcohol consumption to one or two glasses a day or cut it out altogether. There is no hard or fast rule with caffeine, but it’s recommended to consume no more than two cups of coffee a day.

Boost those vitamins

Folate is recommended for all women as it reduces the risk of neural tube defects (eg spina bifida). Many women are also deficient in vitamin D and iodine - both are also considered an essential part of a woman’s preconception care. It’s recommended those wanting to conceive add prenatal vitamins to their diet three months before starting to try.

Check out some of our fave recipes and fitness apps on The Fertility Collective.

Check your BMI

In both men and women, a body mass index (BMI) of 18.5-24.9 is considered normal weight. It is recommended you aim for a BMI of less than 30 before trying to conceive.

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FAQ

Yes, an unhealthy weight (too high or too low) in both men and women can affect fertility whether you are trying naturally or through assisted conception.

It’s recommended that couples aim for a BMI of less than 30 before trying to conceive.

It’s essential that women take folate, it is recommended for its benefits in reducing the risk of neural tube defects. Check Iodine and Vitamin D levels

also.

Stress can affect ovulation. Consider any strategies that reduce anxiety and help you remain positive.

Exercise is great for the body and an important part of a healthy lifestyle, there is no evidence that you need to reduce normal levels of exercise however

excessive exercise can have an impact on hormone levels.