Can Lifestyle Changes Really Improve Fertility?

Supporting Fertility: What to Cut Back or Avoid

The Berkley Center for Reproductive Wellness in New York City provides some interesting information on lifestyle choices and the ability to conceive. Trying to conceive can be an emotional and sometimes unpredictable journey. While we can’t control everything, we can influence our fertility by making mindful choices. Some foods, drinks, drugs, and habits may be quietly working against you—and it’s true for both partners. Since fertility depends on the health of both eggs and sperm, making positive lifestyle shifts is something you can tackle together.

Here’s a breakdown of what to steer clear of, how these things may interfere with fertility, and simple ways to start making changes.

Foods & Drinks That Can Interfere with Fertility

1. Highly Processed Foods and Excess Sugar

• Avoid: Fast food, sodas, candy, pastries, processed meats, and anything high in trans fats (like packaged snacks and fried foods).
• Why:
  • For women: Diets high in sugar and processed food can lead to insulin resistance, which messes with ovulation—especially for those with PCOS. Trans fats also drive inflammation, which can affect egg quality and implantation.
  • For men: These foods can reduce sperm count, impair movement, and lead to poor sperm shape. Excess weight gain from these foods also lowers testosterone.
• Real-life tip: That daily donut or fast-food run might be an easy habit, but over time, it could be making it harder to conceive.

2. Too Much Caffeine

• Avoid: Over 200–300 mg a day (roughly more than 1–2 cups of coffee).
• Why:
  • For women: High caffeine levels may delay ovulation and increase miscarriage risk in early pregnancy.
  • For men: Large amounts might impact sperm quality, although the research is mixed.
• Suggestion: Swap that second coffee or energy drink for herbal tea or water to play it safe.

3. Alcohol

• Avoid: More than 1 drink a day for women, 2 for men.
• Why:
  • For women: Alcohol can interfere with hormone balance, damage eggs, and raise miscarriage risk.
  • For men: It lowers testosterone, affects sperm quality, and may cause erectile issues.
• Simple shift: Cutting back or stopping altogether while trying to conceive is one of the easiest ways to support reproductive health.

4. Excess Soy

• Avoid: Large amounts of soy (like daily soy milk, tofu, or soy-based supplements), especially for men.
• Why:
  • For men: Soy contains plant estrogens, which in high doses may reduce testosterone and sperm production.
  • For women: Some with hormone-sensitive conditions may want to limit intake.
• Balance: If soy is a protein staple in your diet, rotate in other options like beans, lentils, or quinoa.

5. Fish High in Mercury

• Avoid: Shark, swordfish, king mackerel, and tilefish.
• Why:
  • For women: Mercury can affect egg quality and may harm a developing baby.
  • For men: It can damage sperm DNA and lower fertility.
• What to eat instead: Go for low–mercury choices like salmon, sardines, or shrimp for healthy fats without the risks.

Recreational Drugs to Avoid

1. Marijuana

• Why it matters:
  • For women: Cannabis may disrupt ovulation and affect embryo implantation.
  • For men: THC reduces sperm count and motility, lowers testosterone, and can change sperm shape.
• Bottom line: Even casual use could be affecting your fertility—best to pause while trying to conceive.

2. Tobacco & Nicotine

• Includes: Cigarettes, vaping, and chewing tobacco.
• Why it matters:
  • For women: Smoking damages eggs, shortens reproductive lifespan, and harms the uterine lining.
  • For men: Tobacco affects sperm count, DNA quality, and sexual function.
• Takeaway: Quitting can have a huge positive impact. Avoid secondhand smoke too.

3. Other Street Drugs (Cocaine, Meth, etc.)

• Why it matters:
  • For women: These drugs severely disrupt hormones, stop ovulation, and harm reproductive organs.
  • For men: They destroy sperm health, lower libido, and can lead to infertility.
• Important note: These substances are dangerous to fertility and overall health—get support if you need help quitting.

Lifestyle Habits That Can Hurt Fertility

1. Unhealthy Weight

• Avoid: Being significantly under or overweight (BMI below 18.5 or above 30).
• Why:
  • For women: Both extremes can shut down ovulation or make it irregular.
  • For men: Extra weight lowers testosterone and can cause sperm damage.
• Tip: Even modest weight loss (5–10% of your body weight) can help regulate hormones and improve outcomes.

2. Overtraining

• Avoid: Excessive or intense workouts (like daily long-distance running or HIIT sessions without rest).
• Why:
  • For women: Too much exercise can lower body fat too far, impacting hormone production and ovulation.
  • For men: Intense training might reduce testosterone, though it’s usually less impactful than in women.
• Tip: Stick to moderate movement—30–60 minutes of walking, yoga, or strength training most days.

3. Chronic Stress

• Why:
  • For women: High cortisol levels can interrupt ovulation and implantation.
  • For men: Ongoing stress can lower testosterone and libido.
• Try this: Practice deep breathing, take daily walks, or consider therapy to manage stress in healthy ways.

4. Toxin Exposure

• Avoid: BPA in plastics, pesticides, and heavy metals like lead.
• Why:
  • For women: These can disrupt hormones and egg quality.
  • For men: Environmental toxins can damage sperm DNA and reduce count.
• Simple swaps: Use glass or stainless-steel containers and wash fruits/veggies thoroughly.

5. Poor Sleep

• Avoid: Less than 7–8 hours of sleep or an erratic sleep schedule.
• Why:
  • For women: Sleep helps regulate reproductive hormones. Poor sleep can throw off cycles.
  • For men: Inadequate sleep reduces testosterone and sperm health.
• Better habits: Wind down at the same time each night, reduce screen time before bed, and aim for a calm sleep space.

Why This All Matters

Fertility is delicate, shaped by hormones, egg and sperm quality, and general well-being. When you reduce or eliminate these common obstacles, you’re giving your body the best possible foundation to conceive and carry a healthy pregnancy.

Getting Started with Small Changes

• Take it step-by-step: Focus on one or two areas at a time.
• Work together: Fertility is a team effort. If you’re trying with a partner, make changes together.
• Consult professionals: A fertility doctor, acupuncturist, or nutritionist can tailor advice to your needs.
• Track your progress: Noticing changes in mood, cycles, or energy can help reinforce your efforts.

Final Thoughts

Dealing with fertility challenges isn’t easy. But by taking control of the choices that are in your hands, you’re doing something powerful. Every positive change helps—physically, emotionally, and for your future family. Stay encouraged, stay patient, and know that you don’t have to navigate this alone.

We invite you to join our family, so we may help you to start yours. Find out more at www.berkleycenter.com or call today at 212-685-0985.