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

Infertility and emotional health: Lifestyle factors like stress, sleep, diet, and smoking have a direct impact on fertility. Stress, for instance, can disrupt hormonal balance, affecting ovulation in women and testosterone levels in men, which can, in turn, impact sperm production (Image: Canva)

Its an old school belief that when it comes to starting a family, fertility issues are just a woman’s concern. However, science has proven that fertility is a shared responsibility, and many factors, from age to lifestyle, can impact both men and women. Understanding these factors and making adjustments to your lifestyle can help to make a difference when you’re trying to conceive.

While many are familiar with the idea that fertility declines in your late 30s, it’s crucial to know that the decline in both egg and sperm quality can begin much earlier, says Dr Rohan Palshetkar, Head of Unit Bloom IVF, Professor, Dept of OBGy, DY Patil School of Medicine. "Egg quality and sperm health don’t wait for your 30s. They can start to diminish as early as your late 20s," he adds.

While the impact of ageing is more noticeable in women due to the natural decline in the number and quality of oocytes (eggs), men aren’t immune either. “Factors like age and lifestyle choices can reduce sperm count, motility, and even DNA integrity long before you might expect,” Dr Palshetkar warns.

Also read | 9 main culprits of infertility: From lifestyle to genetics

Lifestyle matters:

Fertility isn’t just about age. Lifestyle choices, too, play a  role. “Lifestyle factors like stress, sleep, diet, and smoking have a direct impact on fertility. Stress, for instance, can disrupt hormonal balance, affecting ovulation in women and testosterone levels in men, which can, in turn, impact sperm production,” Similarly, both being overweight and underweight can interfere with hormone levels, affecting ovulation and sperm production. Getting adequate sleep is equally important, as irregular sleep can also throw off hormonal balance. What you eat and avoiding toxins like alcohol and cigarettes are also critical for maintaining fertility,” Dr Palshetkar notes.

These 9 factors, says Dr Palshetkar, can impact your fertility: 

• Age matters: While women have long been told about the ticking biological clock, men often overlook the fact that sperm quality can decline as well. “Sperm count, motility, and DNA integrity can deteriorate as men age, impacting fertility," says Dr Palshetkar.

• Stress factors: Chronic stress can be detrimental to fertility for both men and women. For women, it may lead to hormonal imbalances and disrupt ovulation, making it harder to conceive. In men, stress can affect testosterone levels, sperm count, and sperm quality.

• Weight and hormone balance: Being overweight or underweight can interfere with hormone production, which is crucial for fertility. “Women who are overweight may experience irregular ovulation, while men may see a decrease in sperm count and motility. Maintaining a healthy weight supports better reproductive health,” says Dr Palshetkar.

• Disturbed sleep: Quality sleep is essential for hormonal balance. “Inadequate sleep can negatively affect the production of both oocytes (eggs) in women and sperm in men, further reducing the chances of conception,” adds Dr Palshetkar.

• Nutrients and micronutrients: Deficiencies in essential micronutrients can lower both sperm and egg quality. Nutrients like folate, vitamin D, and zinc play significant roles in reproductive health, so it’s essential to maintain a balanced diet rich in these vitamins and minerals.

• Smoking and alcohol: Cigarettes and alcohol can disrupt hormonal levels and cause damage to both eggs and sperm. Smoking harms the DNA integrity of both, while alcohol causes imbalances in hormones, potentially affecting ovulation and sperm production.

• Environmental factors: Endocrine-disrupting chemicals found in plastics, cosmetics, and even household products can harm your reproductive health. Exposure to these chemicals may affect both egg and sperm quality, making it essential to limit exposure to such toxins when trying to conceive.

• Fertility is a shared responsibility: Remember, fertility isn’t only a woman’s issue. “Nearly 50 percent of infertility cases are related to male fertility issues. It’s just as important for men to undergo testing and make changes to improve their fertility as it is for women,” Dr Palshetkar says.

• Timing matters: Understanding the best time for conception is key. Both men and women need to monitor and understand their fertility cycles, and consulting a specialist early can help determine the optimal time for conception.