Fertility refers to people’s ability to reproduce without medical assistance. As per some studies, about one in every six couples face this problem and one in every three cases is due to fertility problems in men. Fertility health is a crucial aspect of overall well-being.
Fertility is influenced by various factors, including lifestyle, diet, and overall health. According to the World Health Organisation (WHO) and the American Society for Reproductive Medicine (ASRM), certain lifestyle changes, dietary habits, and stress management techniques can improve fertility.
Adopting a healthy lifestyle can improve reproductive health in both men and women. Research from the Harvard T.H. Chan School of Public Health suggests that proper nutrition, physical activity, and hormonal balance play a crucial role in fertility. Here are some natural and effective ways to support fertility.
Maintain a nutrient-rich diet
A diet rich in antioxidants, healthy fats, and essential vitamins can improve egg and sperm quality. According to the American Journal of Clinical Nutrition, nutrients like folic acid, zinc, and omega-3 fatty acids help enhance fertility.
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2. Regulate body weight
Being overweight or underweight can disrupt hormone levels and ovulation. The Centers for Disease Control and Prevention (CDC) states that maintaining a healthy BMI (18.5–24.9) can improve chances of conception.
3. Reduce stress levels
High-stress levels lead to hormonal imbalances that affect fertility. The American Psychological Association (APA) highlights that relaxation techniques like yoga and meditation can improve reproductive health.
4. Stay physically active
Moderate exercise enhances blood circulation and hormonal balance. A study published in the British Journal of Sports Medicine suggests that regular physical activity can improve ovulation and sperm health.
5. Avoid excessive caffeine and alcohol
Consuming high amounts of caffeine and alcohol can lower fertility rates. The European Society of Human Reproduction and Embryology (ESHRE) advises limiting caffeine intake to under 200 mg per day and avoiding excessive alcohol consumption.
6. Get sufficient sleep
Poor sleep disrupts hormone production, affecting fertility. The National Sleep Foundation recommends 7–9 hours of quality sleep per night for optimal reproductive health.
7. Consider herbal remedies
Traditional herbs like ashwagandha and maca root have been linked to improved fertility. Studies published in the Journal of Ethnopharmacology suggest that these herbs help balance reproductive hormones.