TEN ‘Everyday’ practices that are affecting your fertility

Our bodies are naturally designed to keep running in a certain rhythm. One of the ways in which the body maintains the functioning of different organs is through the secretion of hormones. Simply put, hormones are chemical messengers that ‘control’ our mental and physical health. Among them, certain hormones play a very important part role in sustaining the fertility of an individual. When these hormones are affected or disturbed, it may affect the person’s fertility as well.

What can affect or disturb a person’s hormonal levels? Apart from major illness, accidents or exposure to radiation on a large scale (eg. during treatment for cancer), there are some ‘everyday’ practices or habits that may cause hormonal imbalance – and thereby impact the person’s fertility. Let’s take a look at some practices that we may be following without second thought – but we should take a closer look at.

1. Lack of sleep: Late working hours, cycles of night shifts, prolonged exposure to blue screens and excessive stress can contribute to lack of sleep – thereby upsetting the body’s circadian rhythm, and disturbing its hormonal balance. This will affect both men and women in terms of fertility. The general guideline is to get at least seven hours of continuous, undisturbed sleep every night. To meet this, make a conscious effort to set your sleep schedule. Finish your dinner at least 2 hours before bedtime, and turn off your TV, computer and phone at least one hour before going to sleep. Keep the bedroom dark, and at a comfortable temperature. Go to bed and wake up at the same time every day to help your body adapt to the schedule.
2. Keeping the laptop on the lap: It has been shown keeping your laptop on your lap for prolonged periods of time can pose great harm. Laptops emit a great deal of heat, and it may cause discolouration of the skin, rashes or even mild burns. More importantly, placing your laptop so close to your reproductive organs makes you vulnerable to electromagnetic radiation, which is produced both from the device itself and from its wireless communication capability. This form of radiation can affect fertility, particularly in terms of sperm motility. So, move your laptop away from your body – and continue working!
3. Lack of hydration: Like sleep, sufficient intake of water is essential for our bodies to function in an optimal manner. Moreover, dehydration can lead to decreased sperm quality and less volume of semen in men, and poor egg health and less cervical mucus secretion (needed for transporting the sperm to the fallopian tubes) in women. Unlike popular perception, it is not enough if we drink water whenever we feel thirsty. Thirst is a delayed response, which means that the body is already running short of water. Also, drinking coffee, tea, carbonated beverages or fruit juices when thirst hits, can result in an overload of sugar, and trigger excess weight gain. The best way to keep our body hydrated is to make it a mandate to drink sufficient water in its natural form. The daily guideline is about 1 litre of water per 20 kg of body weight.
4. Insufficient or excessive exercise: Lack of sufficient movement and exercise has been shown to act as a catalyst for weight gain, and affect overall health and fertility. It is important to note that excessive exercise is just as harmful, as it can reduce the person’s body fat below healthy levels, put him / her on an energy deficit and thereby affect his / her fertility. While healthy weight levels vary from person to person, it is important to chart out an exercise routine that is best suited to one’s individual needs. A general guideline is about 30 minutes of moderate exercise a day – to be adjusted accordingly if the person is engaging in strenuous training once or more in a week. Also, bear in mind that keeping the body healthy, fit and supple is a good goal to work towards – rather than cosmetic changes alone.
5. Limited exposure to sunlight: Hot, humid and sweaty weather makes us turn our homes and offices into shady and / or air-conditioned spaces that keep us at a comfortable temperature. However, did you know that exposure to sunlight is essential for our bodies to function properly? Regular exposure to sunlight helps the body to maintain the production of melatonin, a hormone that is essential for proper sleep–wake cycles. Studies also show that melatonin can affect reproductive health, especially in women. So, do try and get outdoors every now and then – and make the best of what nature offers in plenty.
6. Micronutrient Deficiencies: Micronutrients are nutritional elements like vitamins and minerals that the body requires in small doses on a daily basis to regulate essential functions. No single food item can give all the required vitamins and minerals – so, we should try and include a variety of fruits, vegetables, grains and meats in our diet. Studies have shown that insufficient intake of vitamins and minerals (especially the B-vitamin complex and Vitamin D) may affect both male and female fertility, and conception.
7. Smoking and alcohol consumption: Smoking has been linked with lower semen volume and total sperm count in men, and reduced egg quality and impaired reproductive health in women. The best way to counter this is to reduce or quit smoking – a process that your doctor can help with. Furthermore, heavy drinking is linked with negative impact on hormonal levels and impaired testicular function in men, and decreased fertility in women.
8. Occupational hazards: Work hazards range from exposure to strong chemicals, carcinogens toxic agents and radiation to uncomfortable work positions, excessive stress and frequent changes between night and day shifts. Be it the physical or psychological aspect of our health, the impact can be serious and long-drawn – ranging from reduced egg and sperm quality to reduced libido.
9. Excessive consumption of processed foods: The need for food ‘on the go’ makes processed food a suitable choice for many people, especially working adults. However, consumption of processed foods that are high in refined carbohydrates, sugar and trans-fat has been linked to lower fertility in both men and women. Apart from containing lower levels of essential nutrients, consuming processed foods may lead to faster weight gain – both of which can affect a person’s fertility.
10. Excessive caffeine intake: Finding it difficult to start your day without a cup of coffee? A cup or two of coffee will not hurt you, but try and stay below the recommended guideline of 400 mg of caffeine (around 4 cups of coffee) a day. Excessive consumption of caffeine was found to affect sperm quality in men, and fertility levels and ability to get pregnant in women. Also, too much caffeine may also lead of loss of quality sleep. (Be cautious – caffeine is found in some carbonated drinks, teas and chocolate, and every bit adds up.)

The important thing to remember is that we retain fair degree of control in all the aspects discussed in this series. The first step to better health is to assess your environment and lifestyle, and make a shift towards more beneficial habits – and we doctors are here to help make this first step a good one!