If you're trying to conceive, understanding what affects fertility can help you optimise your chances. Here are nine key factors that influence fertility for both males and females.
1. Genetics
Family history plays a significant role in conception difficulty. Conditions like endometriosis and premature menopause have hereditary components. If close female relatives experienced fertility issues, it may be worth discussing this with your healthcare provider.
2. Weight
Both obesity and being underweight account for approximately 6% of infertility cases. Maintaining a healthy weight through balanced nutrition and regular exercise improves your chances of conception.
3. Age
Female fertility begins to decline when a woman reaches the age of 30, and reduces further from age 35 and onwards. While men produce sperm throughout their lives, sperm quality also decreases with age.
4. Lifestyle Factors
Several lifestyle choices can damage egg quality and sperm production:
- Smoking - significantly reduces fertility in both sexes
- Alcohol - excessive consumption affects hormone levels
- Recreational drugs - can impair reproductive function
- High caffeine intake - more than 200mg daily may affect conception
5. Stress
Elevated cortisol levels from chronic stress suppress immune, digestive, and reproductive function. Managing stress through activities like yoga, meditation, and spending time outdoors can support fertility.
6. Nutrition
Research from Harvard recommends a fertility-friendly diet including:
- Fruits and vegetables
- Whole grains
- Unsaturated oils (olive oil, avocado)
- Plant-based proteins
- Whole milk over skimmed milk
7. Exercise
Around 30 minutes of moderate exercise daily optimises fertility. However, excessive intense exercise can actually disrupt menstrual cycles and affect fertility negatively.
8. Sleep
Adequate rest supports the production of fertility hormones like oestrogen and follicle-stimulating hormone (FSH). Aim for 7-9 hours of quality sleep each night.
9. Toxin Exposure
Environmental factors can negatively impact reproductive health:
- Pesticides on non-organic produce
- Food additives and preservatives
- Phthalates in household products and plastics
- Industrial chemicals
Taking Action
If you've been trying to conceive for 12 months (or 6 months if over 35) without success, consult your healthcare provider. Fertility scans can help identify any underlying issues.
Ultrasound Ireland offers Fertility Scans to support your conception journey. Call 01 210 0232.