Lifestyle Factors That Can Impact Fertility

Fertility isn’t just about genetics or medical conditions, many everyday habits and choices play a major role, too. While you can’t always control some factors (like age or genetic predisposition), many lifestyle factors are modifiable. By being aware of them and making positive changes, you can improve your chances of conception, reduce the need for more invasive treatments, or support better IVF outcomes if you decide to go that route.

Here are key lifestyle factors to consider, what research says about how they affect fertility, and practical changes that may help.

Smoking & Substance Use

Smoking, both active and passive, reduces fertility in men and women. It’s associated with lower sperm count, reduced motility, poorer sperm morphology, and damage to genetic material. In women, smoking accelerates decline in ovarian reserve, disrupts menstrual cycles, and increases risk of miscarriage.

• Changes to consider: Avoid smoking, nicotine products and second-hand smoke. Avoid excessive alcohol and illicit drugs. Seek support from health professionals or support groups to stop use.

  
  

Body Weight, Diet, and Nutrition

Both underweight and overweight status are linked to fertility issues. Obesity in women is strongly associated with polycystic ovary syndrome (PCOS), irregular ovulation, hormonal imbalances, and reduced IVF success. Being underweight on the other hand is linked to ovarian dysfunction and infertility in women. For men, higher body mass index (BMI) correlates with low sperm concentration and poor motility.

• Changes to consider: Aim for a healthy BMI through a balanced diet and regular moderate exercise.Emphasize whole foods, nutrient-rich fruits and vegetables, lean protein, healthy fats. Avoid processed foods and excessive sugar.

  
  

Physical Activity 

A sedentary lifestyle may contribute to obesity and lower fertility. On the flip side, extremely high levels of strenuous exercise, especially with low body fat can disrupt ovulation in women. Strenuous physical activity alongside medications like body-building medications or androgens are known to reduce sperm count and sperm formation in men.

• Changes to consider: Engage in regular moderate exercise (walking, swimming, prenatal yoga) rather than intense training.Monitor energy intake vs. expenditure. Ensure you’re eating enough if exercising heavily.Avoid overtraining, especially when trying to conceive.

  
  

Substance Exposure, Environmental Toxins & Medications

Exposure to certain environmental toxins, heavy metals, plastics, pesticides, air pollution, and some prescription medication misuse can harm fertility. For example, nicotine and tobacco smoke generate oxidative stress and DNA damage in sperm and eggs.

• Changes to consider: Minimize exposure to pollutants by using clean air filters, avoid pesticide exposure, and choose safer personal care products. Talk with your healthcare provider about any medications you are taking. Avoid recreational drugs and  limit alcohol intake.

  
  

Age & Timing

Female fertility declines with age, especially after the mid-30s, with fewer eggs and lower egg quality. For men, although decline is less steep, increasing age is still associated with reduced sperm quality and increased risk of genetic abnormalities. 

• Changes to consider: If possible, try to begin fertility efforts earlier rather than later. Discuss fertility preservation if you foresee delaying parenthood.

  
  

Stress, Sleep & Mental Health

Chronic stress, sleep disruption, high blood pressure and poor mental health have measurable effects on fertility interfering with ovulation, hormone balance, sperm quality, and even IVF success rates. While not always studied in isolation, many lifestyle reviews list stress and poor sleep as contributing factors.

• Changes to consider: Practice stress reduction techniques (meditation, counseling, support groups).Prioritize sleep hygiene by maintaining regular sleep schedules and avoiding screens before bed. Seek help for mental health when needed.

  
  

While not all fertility challenges are preventable, many are influenced by modifiable lifestyle factors. Taking steps to quit smoking, maintain a healthy weight, avoid harmful substances, manage stress, and optimize sleep can significantly improve reproductive health and the likelihood of needing fewer interventions like IVF.

At Babymoon Surrogacy, we support you with evidence-based guidance, emotional support, and care at every stage. If you're considering fertility treatment or surrogacy, working with your medical team to assess these lifestyle factors can make a real difference.

Important Note: This article is for informational purposes only and is not intended as medical, legal, or psychological advice. Always consult your qualified professionals for personalized guidance.