Can I preserve my fertility?

Dear Reader, 

It’s normal to feel concerned about preserving your fertility, and you’re not alone. There are a lot of scary stories about fertility and age, and these stories can make it feel like there’s a countdown clock you can’t control. The reality is that while fertility does naturally change over time, it’s influenced by many different factors other than age. Fertility challenges are common and not anyone’s fault, even if you live a generally healthy lifestyle.  

 That said, it can be helpful to focus on what’s within your control now, such as supporting your overall health and talking with a health care provider about your options. Read on to learn more about factors that might affect your fertility and what you can do to preserve it.  

What lifestyle factors affect your fertility?  

Everyday habits can play a role in fertility. Fertility is shaped by a mix of lifestyle habits, environmental exposures, biological factors, and overall health. Understanding how lifestyle factors impact your body can help you make informed choices for overall health. Some lifestyle factors that may impact fertility include: 

• Diet and exercise. What you eat and how active you are might impact fertility. Diets high in ultra-processed, low-nutrient foods may contribute to weight changes that affect ovulation.  
• Caffeine overconsumption. Caffeine is a stimulant that can affect the reproductive system. High caffeine intake has been linked to delayed pregnancy and possible effects on fertilization. Excessive intake (more than 200 milligrams per day) may increase risks like miscarriage. 
• Alcohol use. How much and how often you drink alcohol matters. Heavy drinking can deplete nutrients that the body needs for reproduction, such as B vitamins, zinc, iron, and magnesium.  
• Smoking. Smoking cigarettes or vapes can lower fertility. Chemicals, such as nicotine, can interfere with hormone levels and potentially damage the ovaries.  
• Drug use. Substances like cannabis, cocaine, methamphetamine, and heroin can affect hormone cycles. Long-term use can also disrupt menstrual cycles.  
• Untreated sexually transmitted infections (STIs). Some STIs can cause inflammation or scarring reproductive organs if untreated.  

 What other factors affect fertility?  

Fertility is a complex topic. Some aspects of your life that affect fertility are outside of your control and aren’t a reflection of personal choices: 

• Environmental exposures. Being around certain plastics, pesticides, heavy metals, and pollutants from air pollution may have endocrine-disrupting chemicals (EDCs) that interfere with hormones that regulate fertility. Exposure is often unavoidable and varies based on where people live and work.  
• Medical conditions. Conditions such as cancer or eating disorders can affect fertility. Eating disorders can disrupt ovulation due to hormone changes and low energy availability. Additionally, some medical treatments, including cancer therapies, may also impact fertility. 
• Mental health. Chronic stress, anxiety, and depression can influence hormone regulation and the menstrual cycle. Stress alone doesn’t usually cause infertility, but ongoing mental strain can still influence the body.  

What can you do to preserve your fertility?  

If you’re thinking about preserving your fertility, it can help to focus on small, proactive steps that support your overall health. While no approach can guarantee future fertility, these strategies may help protect your reproductive well-being and give you more options moving forward.  

Some ways you can preserve your fertility include:  

• Connecting with a health care provider. Check-ins with a health care provider can help you discuss your concerns early, monitor reproductive health, and make a plan that fits your goals.  
• STI testing. Regular STI testing helps prevent infections that can affect fertility over time.  
• Limiting substance use. Minimizing drug use and avoiding heavy alcohol use can help protect your health. Occasional drinking may not have the same impact on fertility as chronic heavy use. However, cutting back on alcohol is generally recommended if you’re thinking about future fertility.  
• Diet and exercise.  Exercise alongside eating balanced meals with fruits, vegetables, whole grains, healthy fats, nuts, and fish can support hormone regulation.  

Some people also choose medical options like egg freezing or in vitro fertilization (IVF) if they plan to delay having children or have medical concerns. Egg freezing involves taking medications to mature multiple eggs, collecting them in a short procedure, and freezing them for future use. IVF is a process where eggs are fertilized with sperm in a lab and then transferred into the uterus. These options can increase future chances of pregnancy, but they don’t guarantee success. Experiences with these fertility preservation methods vary from person to person.  

Overall, fertility is influenced by a combination of lifestyle, environmental, and biological factors. While some factors can’t be fully controlled, taking steps now and speaking with a health care provider can help you keep future options open. 

Take care,