How to Decrease Fertility and Factors Influencing Conception

Knowing how to decrease fertility can actually be useful for people at different stages in their fertility journey. For some, understanding ways to delay or reduce fertility can be part of family planning or even just a natural part of managing reproductive health. And, of course, if you’re trying to conceive, then it’s equally important to know what to avoid when trying to get pregnant and things to avoid when trying to get pregnant to make sure you're giving yourself the best chance. Here, we’ll explore several factors influencing fertility and lifestyle tips to help understand this better.

How Diet Plays a Role in Fertility

Diet is big when it comes to reproductive health. It can boost or lower fertility depending on what you’re eating, how much, and how often.

Processed Foods & Sugary Drinks: Diets high in processed carbs, sugary sodas, and refined snacks can mess with hormones. They spike insulin levels and throw off regular cycles, especially in women. And for men, too, these foods can hurt sperm quality, impacting when is sperm the strongest. Not ideal, right? You might want to swap some of these out for whole foods if fertility is a focus [1].

Unhealthy Fats: These are found in things like fast food, certain snacks, and some fried items. Trans fats, especially, can affect fertility. These fats cause inflammation, which can lead to a hit in both egg and sperm quality. Replacing them with healthier options like olive oil or avocado might be beneficial [2].

Top Tip: Avoiding those high-sugar, processed snacks can make a real difference in maintaining reproductive health.

Influencing Factors for Women’s Fertility

For women, how to decrease fertility female comes down to managing certain health factors and nutritional levels. There are a few essential ones to keep in mind.

Body Weight: Too much or too little weight can make hormones go haywire, which affects the menstrual cycle. In other words, an unbalanced BMI may mean ovulation doesn’t occur as it should, and that’s central to conception. So, finding that balance really helps [3].

Essential Nutrients: Certain nutrients, like Vitamin D, folic acid, and calcium, play a role in maintaining regular cycles and reproductive health. Adjusting these can sometimes be helpful if someone’s looking to regulate fertility in specific ways [4].

Top Tip: Keeping a stable, healthy weight and being mindful of nutrient intake supports overall fertility health and hormone balance.

Things to Avoid When Trying to Get Pregnant

Another big part of understanding how to decrease fertility involves knowing what to avoid when trying to conceive. It’s all about those everyday choices and habits that can impact reproductive health.

Alcohol and Caffeine: Both are known to impact fertility. Alcohol can change hormone levels in the body, while too much caffeine has been linked to a drop in ovulation rates for women and lowered sperm quality for men. Cutting back a little can make a positive difference [5].

Smoking: Smoking is not just about the lungs—it directly impacts reproductive health. In women, it reduces egg quality and can lead to early menopause. In men, it lowers sperm count and decreases motility. If trying to conceive, quitting smoking could be a great step [6].

Top Tip: Reducing alcohol and caffeine intake and cutting out smoking altogether can boost fertility and hormone stability for both partners.

Why Stress Management Matters for Fertility

Stress really does a number on our bodies, and this includes fertility. High stress levels can mess with hormonal balance, disrupt menstrual cycles, and even lower sperm quality. Managing stress can help support fertility health.

Exercise in Moderation: Exercise is fantastic, but too much intense, high-frequency exercise can mess with hormones. Too much can sometimes lead to irregular or absent periods. Moderate exercise, on the other hand, has been shown to help with weight management and hormone balance [7].

Mindfulness and Relaxation: Mindfulness practices like yoga, meditation, and breathing exercises reduce stress hormones and support reproductive health. Stress can be difficult to avoid, but finding ways to cope is key [8].

Top Tip: Balancing stress levels can help regulate menstrual cycles and improve sperm health, which may make a big difference.

Nutrients That Support Male Fertility

Men also benefit from balanced nutrition to support or manage fertility levels. Knowing how to decrease fertility includes knowing the important nutrients that can either improve or reduce fertility.

Zinc, Selenium, and L-carnitine: These are crucial for sperm health. L-carnitine, specifically, helps boost sperm motility, which can make a difference when trying to conceive [9].

CoQ10: This antioxidant is important for protecting sperm from oxidative stress, a common issue that affects fertility in men. A little extra can be supportive for reproductive health [10].

Top Tip: Adding foods with zinc, selenium, and CoQ10 can support male reproductive health and improve sperm quality over time.

Environmental Toxins and Their Impact on Fertility

For those asking what not to do when trying to get pregnant, reducing environmental toxins is one step that’s easy to overlook. But it’s worth paying attention to.

Chemicals in Plastics and Products: Many everyday items contain endocrine disruptors, chemicals that can mess with hormone production. BPA, found in some plastics, is a well-known one. Replacing these items with glass or BPA-free options may help [11].

Heavy Metals: Lead and mercury, common in certain types of fish, have shown links to reproductive issues. Limiting exposure to high-mercury fish like swordfish or king mackerel can be beneficial for both partners [12].

Top Tip: Avoiding exposure to toxins, like BPA and heavy metals, can help keep hormones balanced and support fertility.

Supplementing for Fertility Control

Managing fertility often includes adjusting fertility supplements and nutrients. How to avoid infertility involves understanding which nutrients support or limit fertility, depending on your needs.

Vitamin B Complex and Folic Acid: These vitamins support DNA synthesis and are essential for women’s reproductive health. They’re generally safe for daily intake, and many doctors recommend folic acid for overall reproductive support [13].

Iron and Magnesium: These minerals aid in cellular function and can help with hormonal balance. For those managing their fertility health, regular intake can support overall balance [14].

Top Tip: A balanced approach to supplements can support reproductive health, depending on your family planning goals.

The Bottom Line

Learning how to decrease fertility and understanding factors influencing fertility can help you make more informed choices, whether you’re actively trying or planning for the future. Staying mindful of things to avoid while trying to get pregnant and incorporating these tips can help you reach your fertility goals in a healthy, natural way.

FAQs

How does diet impact fertility?

Diet affects fertility by influencing hormone levels. Processed foods, sugary snacks, and high-fat foods can reduce fertility in both men and women.

Can stress affect fertility?

Yes, stress can throw off hormones and disrupt ovulation, impacting fertility for both men and women. Managing stress is important.

Are nutrients like zinc and CoQ10 necessary for men’s fertility?

Yes, these nutrients improve sperm quality and motility, which support overall fertility in men.

Does caffeine affect fertility?

Too much caffeine has been linked to reduced fertility, especially for women. Limiting intake can support a healthy reproductive system.

Should smoking be avoided for fertility health?

Yes, smoking negatively impacts fertility in men and women by reducing egg and sperm quality. Quitting smoking supports reproductive health.

Citations

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2. Çekici, H., & Akdevelioğlu, Y. (2019). The association between trans fatty acids, infertility and fetal life: a review. Human fertility (Cambridge, England). Available at: https://pubmed.ncbi.nlm.nih.gov/29383942/
3. Xu, J., Hipp, H. S., Capelouto, S. M., Nagy, Z. P., Shapiro, D. B., Spencer, J. B., & Gaskins, A. J. (2020). The effects of oocyte donor and recipient body mass index on live birth rates and pregnancy outcomes following assisted reproduction. F&S reports. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8244280/
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