Boost fertility naturally: 9 things nobody told you about sperm and egg health before your 30s

Infertility causes: Stress affects both ovulation in women and testosterone levels in men. Being underweight or overweight can impact hormone levels (Image: Canva)

Most people assume fertility becomes a concern only in their mid or late 30s. But your egg and sperm health can start changing earlier than you think. Factors like age, lifestyle, stress, and environment can impact reproductive health in your late 20s.

Fertility is about timing, habits, and health. Many people don’t realise that egg and sperm quality can start to decline before 30,  says Dr Rohan Palshetkar, Head of Unit, Bloom IVF and Professor, the Department of OBGy, DY Patil School of Medicine. “The fertility window starts narrowing quietly in your late 20s. For women, this means fewer and lower-quality eggs. For men, sperm count, motility, and DNA integrity can also be affected by both age and lifestyle. Waiting too long without understanding these factors can make it harder to conceive later,” he says.

Even if you’re not planning to have children now, your current habits matter. Stress, poor sleep, bad diet, smoking, and alcohol can all affect hormones and reproductive health. “Stress affects both ovulation in women and testosterone levels in men. Weight plays a role too. Being underweight or overweight can impact hormone levels. Environmental exposure to plastics and chemicals in makeup or food containers may also interfere with fertility. These aren’t just long-term issues; they can quietly reduce fertility well before symptoms or problems show up,” says Dr Palshetkar.

Also read | Common causes of infertility: How stress, diet, and sleep affect fertility in both men and women

Before you enter your 30s, you must know these 9 things listed by the expert: 

• Fertility decline can start in your late 20s: Egg and sperm quality don’t wait until your late 30s to change.
• Sperm is affected by age and lifestyle: Male fertility isn’t constant, age, diet, and habits all impact sperm health.
• Stress disrupts fertility: It can throw off ovulation in women and lower sperm production in men.
• Weight influences hormone balance: Being under or overweight can affect both egg and sperm quality.
• Lack of sleep affects hormones: Poor sleep can impact ovulation and sperm production.
• Poor diet affects egg and sperm quality: Missing key nutrients can reduce fertility in both men and women.

• Smoking and alcohol damage reproductive health: Both harm DNA and cause hormonal imbalances.
• Everyday toxins can interfere with fertility: Chemicals in plastics, cosmetics, and food packaging can affect reproductive hormones.
• Fertility issues affect men too: Male factors are responsible for nearly 50 percent of fertility problems.