“Everything we put into our bodies has an impact on our entire system, including our fertility." ― Sarah Zadek
Introduction | Fertility | Diet | Stress | Physical Exercise | Pollutants | Mental Health | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
Male and female fertility can be very fragile. They can be readily impacted by a wide range of variables. According to the World Health Organization, infertility affects 1 in 6 people on Earth. This statistic highlights the significant impact infertility has on individuals and couples worldwide.
Understanding and optimizing fertility is a multifaceted journey that encompasses the intricate dynamics of both male and female reproductive health. Despite their inherent differences, both genders are susceptible to external factors that significantly impact reproductive capacities, including diet, environmental pollutants, stress, and emotional well-being. These factors influence hormonal balance and overall reproductive function. By addressing these various facets, one can strive to create a holistic and conducive environment for reproductive health, fostering the potential for a fulfilling and successful conception.
Male and female fertility
Female fertility is defined as the ability to become pregnant. The monthly menstrual cycle, at its peak fertility point, ovulation, allows women to conceive. During ovulation, the pituitary gland produces more FSH [follicle-stimulating hormone] and LH [luteinizing hormone]. Progesterone production also increases, while estrogen levels decrease. In a healthy body, this process occurs once a month. The childbearing years end with the onset of menopause. It is characterized by changes in hormone production, including elevated levels of FSH and LH and decreased levels of progesterone, testosterone, and estrogen.
Male fertility, on the other hand, is not affected by periodic hormone fluctuations. A healthy man's fertility is determined by the balance of FSH, LH, and testosterone. Nevertheless, this balance can change over time. While men's age does not predict their fertility, the aging process gradually lowers testosterone levels, thereby affecting sperm production and altering the reproductive system. These changes in male fertility are commonly referred to as andropause[3].
Regardless of the differences in male and female fertility, external factors can have a significant impact on both men's and women's reproductive capacities. Diet, environmental pollutants, stress, and emotional states all have an impact[1]. These are just a few examples of components in our daily lives that cause negative reactions in our systems. Learning how to transform these elements into ones that aid in conception can be a game changer in the fertility journey.
Modify your diet
"Nutrients affect every hormonal interaction in the body, and adequate levels of them are clearly important in human reproduction."[1]
Proper nutrition is essential for physical well-being. The first step toward increasing fertility is to prioritize eating high-quality, whole foods over the ease of ultra-processed and packaged goods. The following dietary recommendations apply to both men and women:
A whole-foods-based diet is rich in vegetables, fruits, meats, fish, legumes, nuts, seeds, a moderate amount of whole grains, and healthy fats. Avoid: ultra-processed, pre-made meals, and packaged goods.
Carbohydrates: They should be obtained from foods such as whole grains, legumes, vegetables, and fruits. They contain water-soluble fiber, which helps regulate glucose metabolism[4]. Male fertility and sperm motility highly depend on proper glucose metabolism[5], whereas abnormalities in glucose metabolism in women result in problems with ovulation[6]. Avoid: refined carbohydrates, wheat flour, sugar. The products include ultra-processed and packaged foods, pastas, breads, pastries, pizza, candy, desserts, etc.
Healthy fats: They include extra virgin olive oil, extra virgin coconut oil, grass-fed butter, and ghee, as well as fats from whole foods, such as fatty fish, avocados, nuts, seeds, olives, and others. Particularly, omega-3 fatty acids are beneficial for the reproductive system. These types of fats positively impact sperm parameters such as concentration, motility, and morphology[7]. In women, omega-3s enhance embryo morphology and lower the chance of anovulation[6]. Avoid: trans fats, hydrogenated oils, and vegetable seed oils.
Protein: Adequate protein intake should comprise both animal and plant-based protein sources. Protein is the building block of both the sperm and the egg. However, too little or excessive protein intake can have adverse effects on fertility in men and women. It is estimated that 10–35% of daily calories should come from protein[8]. Watch out for: phytoestrogens found in soy and soy products, as well as in meat coming from soy-fed livestock. Prolonged exposure to phytoestrogens may lower the sperm count and impair fertility in men[9].
Essential micronutrients: There are several micronutrients whose levels may affect your fertility. When planning your meals, try to include whole foods high in zinc, iron, selenium, magnesium, calcium, iodine, vitamins C, D, folate, vitamin B12, and B6. These micronutrients are just as important for men and women. If you are considering supplementing with any of these elements, talk to your doctor first.
Hydration: Drink filtered or mineral water. Filtered water contains fewer contaminants, but it also has fewer trace elements. In contrast, mineral water supplements your diet with minerals. Include tea as part of your hydration plan. Black, green, and herbal teas are all safe to consume. Vegetable juices are an optional addition. Avoid: Alcohol.
Organic foods: Include as many organic foods as possible. It will reduce your exposure to agricultural contaminants like pesticides, herbicides, and fungicides.
As always, individual dietary needs may vary, and it's advisable to consult with a healthcare professional or nutritionist for personalized advice.
Reduce stress
Psychological stress, whether life- or work-related, can reduce human fertility. Although it is not thought to have a direct effect on male or female reproductive organs, its secondary effects, such as systemic inflammation and endocrine disruptions, have an impact on our reproductive capacities.
Specifically, psychological stress can contribute to systemic inflammation[10][11][12] and disruptions in the endocrine system[13][14][15]. These effects may, in turn, affect reproductive processes. For instance, long-term stress can cause the release of stress hormones, which can disrupt the hormonal balance required for healthy reproduction. Additionally, inflammation and disruptions in the endocrine system can influence various aspects of fertility, such as ovulation[16], sperm production[17], and the overall reproductive health of both men and women.
Therefore, managing and reducing psychological stress is considered beneficial for maintaining reproductive health and optimizing fertility. This often involves adopting stress-reduction techniques such as mindfulness[18][19], meditation[20][21], yoga practice[21][22], and cognitive-behavioral approaches[23][24] such as CBT.
Encourage more physical activity
Physical inactivity is linked to higher rates of infertility in both men and women[25]. Insufficient movement is strongly associated with increased fat storage, which has a negative impact on hormone balance. It causes lower testosterone levels in men[26], whereas it may cause estrogen imbalance and increased androgen production in women[27].
Regular, moderate-intensity physical exercise improves fertility. Women who incorporate movement into their daily lives have more consistent menstrual cycles and a better estrogen and progesterone balance[28]. Men, on the other hand, will improve sperm quality and motility while increasing testosterone production[29].
Exercise also helps with weight maintenance and stress reduction, both of which promote healthy fertility.
However, strenuous exercise, such as that performed by professional athletes, can impair female fertility, cause menstrual cessation, and inhibit ovulation[28]. In males, it may impair sperm quality[29].
Reduce exposure to pollutants
Environmental pollutants and toxins can also have a significant impact on our fertility and our ability to conceive.
"A significant cause of this progressive loss of fertility is increasing body load of environmental toxins in both men and women."[30]
Many of the substances we are exposed to on a daily basis, such as those found in the air, drinking water, food, cosmetics, household chemicals, drugs, medications, and so on, cause endocrine disruptions or damage to reproductive systems in both men and women[30].
Pollutants in the air we breathe contribute to fertility issues. It has been discovered that particulate matter [PM2.5-10] significantly reduces the likelihood of conceiving[31]. In addition, inhaling tobacco smoke reduces female fertility as well as male sperm count, motility, and density[30]. Also, car fumes have been found to negatively affect sperm morophology and motility in men[32].
Pesticides, herbicides, fungicides, and heavy metals, particularly arsenic, cadmium, lead, and mercury, are contaminants in food and drinking water that can cause infertility. They are commonly referred to as agricultural and industrial pollutants and have been linked to sperm abnormalities[30] and infertility in both sexes[33].
Cosmetics and household cleaning supplies frequently contain parabens, phthalates, PFAS, SLS, BHT, BHA, bisphenols, and other endocrine disruptors. They cause hormonal imbalances in both men and women, which can lead to fertility issues[34][35][36].
Finally, illicit drug use and certain medications may reduce human reproductive capacity. Narcotic opioids, cocaine, ecstasy, anabolic androgenic steroids, and methamphetamines can impair female fertility[37], sperm quality, and the functioning of the reproductive system[38]. Furthermore, medications such as SSRIs [selective serotonin reuptake inhibitors][39], NSAIDs [non-steroidal anti-inflammatories][40], anti-epileptic drugs containing valproic acid[41], methotrexate, finasteride, ketoconazole[42], and others inhibit ovulation, cause hormonal imbalances, lower sperm quality, damage DNA, and result in infertility.
Reducing the toxic load in our daily lives can be accomplished by carefully selecting the products we bring into our homes, such as food, cleaning supplies, and household items. Furthermore, installing air purifiers in indoor spaces, as well as water filters in the kitchen and bathroom, can help reduce air and water pollution. Finally, being mindful of the medications we take and taking a holistic approach to addressing the root cause of our health problems may prevent us from using these chemical compounds.
Take care of your mental and emotional well-being
The influence of the mind-body connection on the ability of humans to reproduce should not be understated. Stress and trauma on an emotional and psychological level can negatively impact fertility. Even if our physical health is excellent, our mental state may ultimately determine whether or not we are able to conceive[1].
"Psychological factors such as depression, state-anxiety, and stress-induced changes in heart rate and cortisol are predictive of a decreased probability of achieving a viable pregnancy."[43]
Anxiety and depression are extremely common psychological disorders. One of the underlying causes is prolonged exposure to elevated cortisol levels[44]. Cortisol, also known as the "stress hormone," is associated with the body's response to stress and, when produced in excess, can contribute to mental health issues such as anxiety and depression. Obviously, one of the main causes of infertility in both sexes is this kind of imbalanced hormone picture.[45].
Aside from the aforementioned psychological disorders, even minor aspects of our lives can affect our emotional well-being and fertility. Doubts about becoming parents, financial constraints, how we assess our readiness and willingness to commit to such life-altering changes, and so on can all be contributing factors to our inability to conceive.
Finally, another important element in this puzzle is fertility stress. When a couple has been trying to conceive for a long time without success, the entire process is frequently distressing, and even sexual activity becomes a source of additional tension. Worries, changes to belief systems, and the picture of a completely different future than previously envisioned start to take over. Achieving pregnancy then becomes even more difficult.
The importance of addressing the psychological and emotional issues that keep us from becoming parents cannot be overstated. Acknowledging and healing our minds, removing mental strains, and creating an emotionally supportive environment for pregnancy can be life-changing.
Final Thoughts
In conclusion, understanding and optimizing fertility involves recognizing the distinct aspects of male and female reproductive health. While female fertility is intricately tied to hormonal fluctuations throughout the menstrual cycle, male fertility relies on a balanced interplay of FSH, LH, and testosterone. Both genders, however, are influenced by external factors such as diet, stress, physical activity, exposure to pollutants, and mental and emotional well-being.
When considering dietary modifications, prioritizing a whole-foods-based diet rich in essential nutrients proves pivotal for fertility enhancement. Additionally, stress reduction techniques, regular physical activity, and minimizing exposure to environmental pollutants contribute significantly to maintaining reproductive health. The mind-body connection should not be underestimated, as emotional well-being and mental health play crucial roles in fertility.
Ultimately, transforming lifestyle factors, such as diet and stress management, can positively impact reproductive capacities. Individualized approaches, consultation with healthcare professionals, and a holistic perspective on well-being are essential for those navigating the fertility journey.
Takeaway Points
Female fertility is defined by the menstrual cycle, ovulation, and hormonal fluctuations, with menopause marking the end of the childbearing years.
Male fertility relies on the balance of FSH, LH, and testosterone, and changes in this balance over time are referred to as andropause.
External factors like a nutrient-deficient and high-carbohydrate diet, chronic stress and tension, physical inactivity, and exposure to pollutants play significant roles in negatively impacting both male and female reproductive capacities.
Reducing exposure to environmental pollutants, managing stress, changing one's diet, and increasing physical activity are all part of a holistic strategy to increase fertility.
References
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