Diet & Lifestyle

Diet and lifestyle are critical determinants of fertility in both men and women. While medical interventions such as IVF, ICSI, and surrogacy are highly effective, optimizing nutrition, physical activity, and daily habits can enhance reproductive outcomes, improve hormone balance, and reduce complications during conception and pregnancy.

Military families, couples planning surrogacy, and all intended parents can benefit from understanding how diet, exercise, sleep, and environmental factors interact with reproductive health.

1. Nutrition and Fertility

Proper nutrition supports gamete quality, hormonal balance, and overall reproductive health. Key principles include:

• Balanced Macronutrients: Include high-quality protein, complex carbohydrates, and healthy fats to support hormone production.

• Micronutrients: Vitamins and minerals such as folate, vitamin D, vitamin E, zinc, and selenium are essential for egg and sperm health.

• Antioxidants: Nutrients like vitamin C, vitamin E, CoQ10, and carotenoids protect gametes from oxidative stress.

• Hydration: Adequate water intake is critical for cellular function and hormone transport.

• Dietary Patterns:

  • Mediterranean-style diet: High in fruits, vegetables, nuts, olive oil, whole grains, and lean protein improves fertility outcomes.

  • Avoid processed foods, excessive sugar, trans fats, and ultra-processed snacks.

Expert Tip: Men aiming for optimal sperm quality should focus on antioxidant-rich foods, while women preparing for IVF or surrogacy cycles benefit from folate and omega-3 fatty acids to support egg and embryo quality.

2. Weight Management

• Body Mass Index (BMI) plays a major role in fertility:

  • Underweight: Can disrupt ovulation in women and lower testosterone in men.

  • Overweight/Obesity: Associated with reduced egg quality, hormonal imbalance, insulin resistance, and lower sperm count.

• Optimal weight improves natural conception rates and ART outcomes.

Expert Tip: Gradual, sustainable weight loss is preferred. Rapid or extreme dieting may impair hormone balance and gamete quality.

3. Physical Activity

Moderate, regular exercise has beneficial effects on fertility:

• Women: Supports ovulatory function, reduces insulin resistance, and promotes hormonal balance.

• Men: Improves sperm concentration, motility, and morphology.

• Guidelines: 150–300 minutes of moderate-intensity exercise per week.

Caution: Excessive high-intensity exercise or endurance training can disrupt menstrual cycles and negatively impact sperm quality.

4. Sleep and Circadian Health

• Adequate, regular sleep is essential for hormone regulation including testosterone, estrogen, and cortisol.

• Sleep deprivation and irregular schedules (common in military personnel) can impair fertility, reduce libido, and increase oxidative stress.

Expert Tip: Aim for 7–9 hours of quality sleep nightly, and maintain consistent sleep-wake schedules where possible.

5. Alcohol, Tobacco, and Drug Use

• Alcohol: Excess intake in both men and women reduces fertility potential, increases miscarriage risk, and impairs ART outcomes.

• Tobacco: Cigarette smoking is linked to lower sperm quality, DNA damage, and reduced ovarian reserve.

• Recreational Drugs: Marijuana, opioids, and other substances can disrupt hormone production and gamete quality.

Expert Tip: Complete cessation or significant reduction is recommended prior to conception attempts and during ART cycles.

6. Environmental Exposures

• Heat exposure: Prolonged exposure (hot tubs, saunas, laptop heat) can reduce sperm quality.

• Toxins and chemicals: Pesticides, heavy metals, endocrine disruptors (BPA, phthalates) can impact fertility.

• Occupational risks: Military personnel and certain industrial workers may be at higher risk; sperm or egg cryopreservation is often considered for protection.

Expert Tip: Limit unnecessary exposure and use protective measures when avoidance isn’t possible.

7. Stress Management

• Chronic stress impacts hormone levels, ovulation, sperm quality, and sexual function.

• Stress reduction techniques include mindfulness meditation, yoga, counseling, breathing exercises, and regular physical activity.

Expert Tip: Integrating stress management into fertility planning improves both mental health and reproductive outcomes.

8. Supplements and Fertility Enhancers

While whole foods are preferred, certain supplements may support fertility:

• Women: Prenatal vitamins with folate, omega-3 fatty acids, vitamin D.

• Men: CoQ10, L-carnitine, zinc, selenium, vitamin E, antioxidants.

• Evidence-Based Approach: Use only clinically proven supplements under specialist guidance; avoid unregulated or herbal products claiming fertility benefits without evidence.

Pro Tips from Fertility Experts

1. Early optimization: Start dietary and lifestyle adjustments at least 3–6 months prior to trying to conceive.

2. Consistency matters: Small, sustained changes outperform short-term extreme interventions.

3. Collaborate with professionals: Fertility specialists, dietitians, and reproductive endocrinologists can individualize recommendations.

4. Integrate lifestyle with treatment: Exercise, diet, and stress reduction enhance IVF or surrogacy outcomes.

5. Military families: Prioritize sleep, limit environmental exposures, and consider fertility preservation during deployments or medical treatments.