LIFESTYLE FACTORS
The increase in infertility is recorded mainly in the developed world, so the connection between a changed lifestyle and fertility has been studied for a long time. It has been confirmed that lifestyle factors have a strong influence on reproductive health and can negatively affect fertility. It is important that we can influence our fertility by changing our lifestyle, as it has been proven that most of the reduced infertility due to an inadequate lifestyle is of a transitory nature, which means that it can recover after the change.
Women 
Lifestyle of a women does not affect only hers, but also affects the health of the unborn child. The way we live is completely in our hands, and so are the fertility factors that we can influence.
- Age
The effect of age on fertility is discussed in a separate chapter, since we cannot influence it. But it is important to be aware of the impact of aging on female fertility and therefore try to make timely decisions for the family. It is known that:
- Older age is negatively related to the time needed to get pregnant (the chances are estimated at 71 % at the age of 30, and at 41 % after the age of 36).
- In old age, there is a higher rate of spontaneous abortion, which is largely influenced by the increased risk of chromosomal abnormalities of the fetus (after the age of 35 it is already 45.7 %).
- The possibility of complications in pregnancy and childbirth is greater.
Fertility drops sharply after the age of 35-39. The perimenopausal period begins 6-10 years before the menopause. During this period, fertility is already greatly reduced, although periods are still present and regular.
- Nutrition
A woman’s diet can affect ovulation. In the modern world, it is common to exclude carbohydrates from the diet. It has been found that substituting carbohydrates for other foods resulted in:
- Substituting for meat, which increases the chance of ovarian infertility by 32 %, especially if it is chicken or turkey.
- Substituting for trans fats increases the risk of irregular ovulation by 73 %.
- Substitution for vegetables has a protective effect.
A better predictive value for fertility have women who in their diet:
- use more monounsaturated fats and avoid trans fats found in processed, industrial foods
- consume more protein of plant origin than of animal origin
- prefer full-fat dairy products to low-fat dairy products
- consume foods with a lower glycemic load
- consume high-quality iron and multivitamin supplements compared to those who do not.
Infertility experts advise using products from reliable sources and those that have proven efficacy. It is confirmed by clinical trials in clinical institutions (hospitals), which means supervision by independent experts, doctors. When a product is claimed to improve fertility, it must offer evidence of an effect on conception and an increase in conception rates. In the absence of this, patients can waste valuable time by using inappropriate supplements, as a woman’s fertility declines over the years.
- Movement and body weight
Physical activity has a positive effect on women’s fertility, especially in connection with the reduction of excess body weight. Excessive physical activity can have a negative effect on the functioning of the hypothalamus and cause changes in the secretion of gonadotropin-releasing hormone (GnRH), which can lead to unregular periods, especially in female professional athletes. Women in MAR procedures who exercised intensively for more than 4 hours per week had a 40% lower chance of having a live birth, have more cycle cancellations and more problems with implantation of the embryo.
- Smoking
Cigarette smoke contains more than 4.000 chemicals and is associated with many health complications such as cardiovascular disease. About 30 % of women of childbearing age are smokers. Smokers are found to have a higher risk of infertility compared to non-smokers . It is estimated that the main influence is exerted on the function of the ovaries or reduced ovarian reserve, most likely through the influence of hormones. Women who smoke more than 10 cigarettes a day have 30-35 % higher FSH levels. Women who smoke more than 20 cigarettes a day, have additionally reduced progesterone levels in the luteal phase of the cycle. That is why more disorders of the endocrine system with disturbances in the menstrual cycle are observed in smokers.
Cigarette smoke also has an impact on the fallopian tubes and the uterus. Chemicals in cigarette smoke can affect the uptake of eggs and the transport of embryos through the fallopian tube, which is why more ectopic pregnancies are observed in smokers.
Harmful chemicals are also found in the uterus of smokers, as the “harmful uterine environment” was the cause of reduced pregnancy rates even in women who received a donated egg cell.
- Alcohol and other drugs
Women who drink a lot of alcohol experience much more infertility than moderate drinkers. However, it is difficult to evaluate how much and what kind of alcohol is too much. Alcohol affects the hormonal balance, especially by increasing the level of estrogen, which lowers the level of follicle-stimulating hormone (FSH) and inhibits folliculogenesis and ovulation.
Recreational drugs also have negative effect on fertility. Cannabinoids from marijuana bind to receptors, located in the uterus. In female users, an effect on the hormonal system, especially on the levels of luteinizing hormone (LH), was detected. It also negatively affects the movement of the fetus through the fallopian tubes and the development of the placenta and the development of the fetus during pregnancy.
Cocaine adversely affects ovarian response to gonadotropins. When used during pregnancy, more problems with the placenta also occur.
- Caffeine
Excessive consumption of caffeine significantly prolongs the time to conception, increases spontaneous abortion and stillbirth of children. It has been found that miscarriages are not associated with an increase in genetic abnormalities. Effects exert already at amounts above 200 mg per day. Women who drink 4-7 cups a day have an 80 % increase in stillbirths, while women who drink more than 8 cups a day have a 300 % increase.
- Air and heavy metal pollution
In men, the negative impact of pollutants is significantly more studied, since male gametes are more accessible for research. It is known to have a negative impact on the parameters of the classic spermiogram and DNA fragmentation. For women, the impact of polluted air extends to premature births, spontaneous abortions and stillbirths. Malformations have often been observed in embryos. Lead has a negative effect on the hypothalamo-pituitary connection, which negatively affects hormonal balance. Some chemicals can be hormone disruptors because they have a similar structure to sex hormones.
- Contraception and regular visits to the gynecologist
The use of contraceptives has a positive effect on fertility. Using a condom prevents the transmission of sexually transmitted diseases. It is also found that the use of oral contraceptives is lower in the group of infertile women compared to fertile women. It has even been confirmed that contraceptives can reduce the time it takes to get pregnant. They also have a beneficial effect on the occurrence of endometriosis and pelvic inflammatory disease.
Men are known to be reluctant to see a doctor. This is especially pronounced in the case of disorders or diseases related to the reproductive system.
Regular visits to the gynecologist are extremely important for women. A regular pap test is positively associated with better fertility, as it is a regular examination for possible sexually transmitted diseases and better access to information.
- Stress
Severe or prolonged stress can negatively affect the ability to conceive. Stress increases cortisol levels and decreases gonadotropin-releasing hormone (GnRH) levels. GnRH is extremely important because it stimulates the production of sex hormones that regulate the menstrual cycle.
Men 
Some lifestyle factors can negatively affect the quality of the seed or sperm health. In some cases, these factors are transient, while in other cases, they may lead to a long-term decline in fertility.
There are certain lifestyle changes that can improve sperm parameters and improve the chances of successful fertilization.
- Lack of movement and excess body weight
A direct link between obesity and reduced fertility is a fact. Overweight men have abnormal seminal parameters and a higher incidence of erectile dysfunction. Both are attributed to a decrease in testosterone levels in the body and an increase in estrogen levels. Changes in the normal hormonal profile can disrupt the functioning of the endocrine system and increase the risk of infertility. Maintaining a healthy weight supports and improves male fertility.
- Smoking
Numerous studies have confirmed the negative impact of smoking on the body, especially on the cardiovascular and respiratory systems. It has also been found that smoking can negatively affect fertility. Research has shown that smoking causes a decrease in the formation of sperm, increases the incidence of developmental abnormalities of sperm, reduces their motility and the ability to fertilize. These negative effects are due to oxidative stress in the seminal fluid, which can also lead to DNA damage. Smoking marijuana also negatively affects a man’s fertility. Regular use of marijuana lowers testosterone levels and can negatively affect sperm production.
It is important to know that even passive smoking of tobacco or marijuana can have a negative effect on health and reduce fertility. There may also be a decline in semen quality in men who are only occasional smokers. Quitting smoking is extremely important for conceiving.
- Alcohol
Alcohol is toxic to sperm and causes fertility problems. Men who drink alcohol excessively have impaired sperm motility and a reduced number. Alcohol significantly reduces the concentration of plasma testosterone in the seminal fluid and negatively affects the production of LH (luteinizing hormone) and FSH (follicle-stimulating hormone). Antioxidant activity decreases, oxidative stress increases, which lowers semen quality. Low to moderate alcohol consumption does not significantly reduce fertility.
- Insufficient sleep or excessive fatigue
Sleep is extremely important for general health and vitality. Lack of sleep can negatively affect the body’s functioning and disrupt reproductive processes. Hormone secretion is partly regulated by the circadian rhythm. Poor sleeping habits can cause hormonal imbalances that negatively affect fertility. Men who suffer from a lack of sleep often have high levels of cortisol (the stress hormone) and low levels of testosterone. This can contribute to poorer fertility and reduced sexual function. The amount of sleep needed to maintain reproductive health and general well-being varies from individual to individual. On average, 7 to 9 hours of sound sleep are needed per night.
- Bad eating habits
Diet has an enormous impact on fertility. Good reproductive health depends on an uninterrupted supply of adequate nutrients. Eating a diet rich in fruits and vegetables increases the availability of important amino acids, vitamins, minerals, trace elements and antioxidants.
Meat and dairy products are also important sources of essential amino acids needed for a healthy reproductive system. When introducing a strict diet, it is extremely important to watch out for a possible deficiency of important nutrients. A balanced diet supports healthy sperm parameters and can significantly improve fertility.
- Excessive consumption of sugar
Excessive sugar consumption can have an extremely negative effect on male fertility. It can suppress the functioning of the immune system and consequently expose the body to various diseases and interfere with the formation of sperm. Regular excessive consumption of sugar can also negatively affect the functioning of the endocrine system and lead to insulin resistance.
This disturbs the hormonal balance and causes a negative effect on the seminal parameters. Nutritional requirements also increase, which can lead to a lack of nutrients needed to maintain optimal fertility. Healthier sperm development can be achieved by minimazing consumption of sugar.
- Overheating of the testicles
Changes in temperature within the scrotum can significantly affect sperm count and spermatogenesis (sperm production). The ideal temperature for the formation and normal development of sperm is around 34.5°C. This is lower than normal body temperature and one of the reasons why the testicles are located outside the body.
Saunas, electric heating blankets, hot baths, tight underware, prolonged use of a laptop on your lap are just some of the factors that can reduce the sperm count due to overheating of the testicles.
- Stress
Severe or prolonged stress can have a negative effect on sperm count. Stress increases cortisol levels and decreases gonadotropin-releasing hormone (GnRH) levels. GnRH is extremely important because it stimulates the production of sex hormones that initiate the process of sperm formation. A decrease in the number of sperm can result from a reduced GnRH level. High levels of stress can also cause increased oxidation, which damages already existing sperm and further reduces fertility.
- Infrequent ejaculations
Research show that frequent ejaculation helps maintain healthy semen, whether it’s ejaculation through intercourse or masturbation. If sperm remain in the testes for a long period of time, they become more susceptible to DNA damage and reduced motility. Frequent ejaculation encourages the body to continue producing fresh, vital sperm.
- Taking the wrong fertility supplements
There is a large selection of nutritional supplements that contain vitamins, minerals, trace elements and amino acids that are essential for healthy sperm production. A fast lifestyle often makes it impossible to meet nutritional needs sufficiently. Regular consumption of fertility supplements can protect sperm health and support a man’s fertility. When choosing fertility supplements, be careful of the quality:
- the content (quantity) of ingredients: most often ingredients are found in amounts even 20 times lower than those used in research, so it is not surprising that they do not exert effect
- the bioavailability of the ingredients so that the organism can absorb and use them, which is not the case with providers who do not have pharmaceutical knowledge
- pharmaceutical knowledge is also important when choosing a combination of ingredients, as some interact negatively with each other, while others accelerate the interaction
- last but not least, a product that is claimed to affect fertility needs to be tested on patients in controlled clinical studies
Infertility experts therefore advise using products from reliable sources and those that have proven efficacy. It is confirmed by clinical trial in clinical institutions (hospitals), which means supervision by independent experts, doctors. When a product is declared to improve fertility, it must offer evidence of an effect on spermiogram parameters and an increase in conception rates. In the absence of this, patients can waste valuable time by using inappropriate supplements, as fertility declines over the years, even in men.
Scientific research has also shown that an increase in sperm count can be achieved by consuming the following nutrients in appropriate amounts and combinations:
- amino acids such as arginine and carnitine
- antioxidants such as glutathione and coenzyme Q10
- trace elements such as zinc and selenium
- vitamins such as vitamin B9 (folic acid), C, D and E
These amino acids, vitamins, trace elements are naturally occurring nutrients for which no side effects are expected. On the contrary, increasing the body’s supply of such micronutrients can have significant health benefits, such as stabilization of the immune system and a positive effect on cardiovascular system. So there is no medical reason not to introduce a micronutrient-rich diet into your life for a minimum of six months to improve your fertility. Ideally, it should be maintained until the successful conception of a child.