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Your lifestyle affects your health in many ways. Daily habits may seem irrelevant, but their cumulative effect adds up over time, affecting everything from energy levels to fertility. With concerns over rising cases of infertility, HT Lifestyle contacted Dr. Snehal, fertility expert and women’s health expert, founder of Ova Fertility and Women’s Care, Good Vibes Within.
Also Read: Hormone health expert shares their fertility guide with do’s and don’ts: ‘Food choices, hormones, timing…’
He said, “ According to WHO, 1 in 6 couples globally experiences infertility. Fertility depends on a stable balance of hormones, healthy organs, and stable routines that support the body’s natural rhythms. “Unhealthy lifestyle habits can silently disrupt this balance, affecting reproductive health long before symptoms appear. It becomes important to identify and address these risk factors early to protect fertility.
1. Irregular sleep pattern
You may think sleep is only about rest, but it also helps manage hormones, which are responsible for reproductive health in both men and women. When there is less sleep, the quality of sperm also reduces. “When sleep is short or fragmented, the brain produces lower levels of hormones that support ovulation and sperm development,” Dr. Snehal said.
Sleep duration and quality directly affect reproductive health outcomes. The fertility specialist shared, “Sleeping less than 6 hours causes up to 30% more menstrual irregularities. Men with poor sleep quality have 25-35% lower sperm concentration.
He also stressed and urged that people working late shifts or using screens excessively in the evening should be cautious, as these habits can put additional pressure on the reproductive system.
2. Poor nutrition and fast eating habits
What you eat plays a very important role in maintaining your reproductive health. Dr. Snehal shared that a diet low in fresh foods and high in processed items can negatively impact the quality of both eggs and sperm, gradually disrupting the hormonal balance necessary for fertility.
“Eating a regular diet of whole grains, fruits, vegetables, proteins and healthy fats can help reduce fertility by 10-15%,” he said.
3. High stress levels
Stress affects more than mental health. It also adversely affects your reproductive health. Dr. Snehal said, “This changes the chemistry of the body. When stress hormones remain high, reproductive hormones are reduced. Women with high stress levels have double the risk of irregular menstruation. In men, chronic stress can reduce testosterone and cause a 20-30% drop in sperm count.”
4. Sedentary lifestyle
You need to move around because sitting for long periods of time can have a negative impact on your reproductive organs, reducing the chances of successful outcomes in terms of fertility.
Dr. Snehal told that in reproductive health, blood flow decreases, due to which weight starts increasing around the stomach.
So what is recommended? Dr. Snehal told that maintain an active lifestyle. She shared, “Both men and women benefit from moderate activity (150 minutes per week) such as brisk walking, cycling or yoga.
Why should it be taken seriously? ,Sitting for more than 5 hours a day reduces sperm mobility,” he said.
5. Excessive alcohol, tobacco or caffeine
Alcohol, tobacco and caffeine are already widely known for their adverse effects. But do you know that it can affect your fertility? According to the doctor, alcohol affects the liver and has a significant effect on liver hormone regulation. He commented, “Tobacco affects blood flow, and it damages egg and sperm cells. Excessive alcohol reduces fertility by 18%.” Coffee can help you stay alert, but by affecting sleep and increasing stress levels, it can also disrupt hormonal balance. “Consuming more than 300 mg of caffeine (2-3 cups) per day can delay conception,” the doctor said. Smoking jeopardizes sperm quality: “Men who smoke have 10-17% lower sperm counts and more DNA fragmentation.”
But for women, the risk is even higher, making it extremely important to cut back on habits like smoking. According to Dr. Snehal, the risk of infertility is double in women who smoke.
But all hope is not lost. Reducing these substances can lead to noticeable improvements. Dr. Snehal explains that healthy menstrual cycles and improved sperm parameters can be seen within 8-12 weeks.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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