Diet and Nutrition
A balanced diet improves fertility in both men and women.
Include:
- Healthy fats, fish, poultry, whole grains, fruits, and vegetables.
Avoid:
- Highly processed foods, excess sugar, and trans fats.
Nutritional counseling is recommended for couples planning pregnancy.
Poor lipid levels (like high triglycerides) may reduce sperm quality.
Lifestyle
- Avoid smoking, alcohol, and recreational drugs (like marijuana, steroids), all of which reduce fertility.
- Limit caffeine: over 200–300 mg/day (about 2–3 cups of coffee) may harm fertility.
- Avoid prolonged exposure to heat (hot tubs, saunas) and tight clothing, especially in men.
Sleep
- Poor or irregular sleep affects hormone balance.
- In men: linked to reduced testosterone and poor sperm quality.
- In women: may disrupt ovulation and increase the risk of PCOS.
- Prioritize good sleep hygiene and aim for 7–8 hours of quality sleep.
Exercise
Exercises to Improve Fertility in Female
- Moderate Physical Activity: Walking, jogging, or cycling can regulate hormone levels and support reproductive health.
- Pelvic Floor Exercises: Strengthen pelvic muscles, improve blood circulation in the pelvic region, and support reproductive health.
Exercises to Improve Fertility in Male
- Regular Cardiovascular Exercise: Running, cycling, or swimming improves blood flow, reduces stress, and supports reproductive health.
- Strength Training: Weightlifting and resistance training boost testosterone levels in men, supporting sperm production. In women, strength training helps maintain a healthy weight and improve overall health.
- Yoga and Kegel Exercises: Yoga poses like Hero Pose (Vajrasana) and Kegel exercises enhance blood circulation, improving fertility.
Hygiene
For Female
- Clean your genital area daily with mild soap or water. Avoid harsh soaps and vaginal douching.
- Wear cotton underwear to allow airflow and reduce moisture buildup.
- Avoid tight or synthetic fabrics, which trap heat and moisture, increasing infection risk.
Menstrual Hygiene
- Change sanitary pads or tampons every 4–6 hours.
- Wash hands before and after changing menstrual products.
- Dry reusable pads in sunlight and store in clean, dry places to prevent fungal infections.
Avoid Harmful Practices
- Don’t use homemade vaginal preparations or powders.
- Avoid sitting in water during menstruation or drying with unclean cloths.
Regular Medical Checkups
- Visit a gynecologist for routine exams, especially if you have irregular periods or are planning pregnancy.
- Early detection of issues like PCOS, infections, or hormonal imbalances helps protect fertility.
For Male
- Keep your genital area clean daily to avoid infections.
- Wear loose, cotton underwear and avoid tight clothes and heat.
- Eat a healthy diet rich in vitamins and antioxidants to protect sperm.
- Avoid sitting with legs crossed for long periods, which can raise scrotum temperature.
Couple Bonding and Communication
- Infertility can test relationships—but facing it together can make them stronger.
- Talk openly and avoid blaming.
- Support each other through appointments and emotional ups and downs.
- Celebrate small wins to stay positive as a couple.
When to Get Professional Help
See a counselor or therapist if you’re experiencing:
- Ongoing anxiety, sadness, or depression
- Feeling stuck or overwhelmed with decisions
- Struggling to communicate
- Grieving after miscarriage or failed treatment
How Support Groups Help
- Support groups are small groups of people facing infertility. They:
- Talk to each other
- Share stories and tips
- Help you feel less alone
- Many fertility centers and organizations offer:
- Peer-led support groups (like RESOLVE)
- Online or in-person group counseling sessions for couples and individuals
