04/20/2023
When it comes to the things that we can control with regards to our fertility, there isn’t much. But our lifestyle choices can still have a huge impact!
There are a few key lifestyle parameters to be cognizant of including sleep habits, stress management, nutrition and exercise.
Sleep is a major lifestyle parameter that isn’t talked about enough! Sleep deprivation and late night use of screen time/keeping bright lights on etc. can suppress melatonin levels, a hormone known to play a large role in normal female reproduction. Sleeplessness has been shown to suppress melatonin production in shift workers and in some studies has been shown to contribute to early pregnancy loss, failed implantation, an ovulation and amenorrhea.
Stress management is another important one. Whether it’s physical or emotional stress or both, they can be key contributors to subfertility. When under signifiant stress, cortisol levels increase. This is a big player in the steroid pathway; a pathway that is responsible for producing estrogen and progesterone!
When it comes to nutrition and exercise, the key is moderation! Extremes are almost always harmful whether it’s over-eating or under-eating/over-exercising or being sedentary. Aiming for a well balanced diet including healthy fats, complex carbs and lean or plant based proteins is a great place to start and easy to sustain! Finally, your exercise routine should contain a combination of cardio and resistance training aiming at 30 minute intervals 5 times per week. Whether that includes a bootcamp class, a peloton ride, go for what is most enjoyable to you to be able to maintain consistency!
You shouldn’t have to overthink your lifestyle choices. You’ll have some good days and some bad days, and that’s ok! But overall consistency is the game changer here 😉
