Human fertility depends on many factors. Some of these, unfortunately, are beyond our control. These include, for example, hormonal and autoimmune disorders, endometriosis or obstruction of the fallopian tubes. Each of these requires close medical care, monitoring, testing and treatment. Importantly, these are diseases that can be overcome. It just takes time and the right approach from both you and your doctor.

What affects fertility? Thinking about parenthood, we have some useful tips to help you take care of your health and better wellbeing.

Take care of your figure

What affects a woman's fertility? Being overweight or underweight has a very detrimental effect on health. In this case, the proper functioning of the body can be significantly impaired. Being underweight or obese affects hormone function. Adipose tissue is not only an energy store, but is also an endocrine organ. This means that it influences the action and secretion of certain hormones - including sex hormones. If you want to check whether your weight is right, calculate your BMI (Body Mass Index).

Normal body weight = 18.5 - 24.9

BMI lower os 18.5 = underweight

BMI higher than 25 - 29.9 = overweight

BMI higher than 30 = obesity

Remember, abnormal body weight results in impaired ovulation and reduced semen quality, which reduces the chances of pregnancy.

Instead of crisps, munch carrots

Create your own menu that consists of five wholesome meals a day. Make sure you get enough fruit and vegetables, good quality meat, dairy products and cereals. Also reach for dietary supplements to supplement your body with essential vitamins and minerals. For example, vitamin D3 (a.k.a. the "sunshine vitamin"), which is beneficial for the immune system, proper bone development and better well-being, vitamin E, selenium, zinc, B vitamins and vitamin C. A vitamin preparation for women must not lack folic acid, which prevents defects of the nervous system in the foetus. Also drink plenty of water (at least 2 litres a day) and avoid fast food and sugary snacks.

Take care of your sleep

Sleep is health! It is one of the most important activities in our lives. The body needs it to regenerate and prepare for the next challenges. Without it, it is unable to function normally. A good and long night's sleep improves brain function, concentration, memory, fitness and metabolism. Moreover, it reduces stress, which can make it difficult to conceive a child. Before going to bed, take care of a few things that will help you relax. These are silence, a comfortable bed, the right time, the temperature of the room (air out the room before bedtime) and light (it is best to fall asleep in the dark so as not to stimulate the brain with additional external stimuli). Drink your last coffee before 5pm and have only a lightly digested meal for dinner.

Take care of your mental health

Stress can greatly derail your plans to conceive a child. If it is a constant presence in your life, try to develop methods to cope with it. For example, go for a walk every day after or before work, start meditating or doing yoga. Talk to someone close to you about your problems or go to therapy with a psychologist or psychotherapist. In life, you need to take care of your physical health as well as your mental health. Spiritual balance affects relationships with yourself and others. Stress, on the other hand, can disrupt hormones, cause insomnia and mood swings. What affects a man's fertility? The same thing. Stress versus fertility does not depend on gender.

Get moving! Give up couch sports

Regular physical activity has a salutary effect on your health and psyche. When you move, your body secretes beneficial endorphins, or 'happy hormones'. In addition, your muscles become stronger, your organs more supplied with blood and your cells adequately supplied with oxygen and nutrients. Regular exercise and moderate intensity strengthens the immune system and reduces the risk of many diseases, for example diabetes, hypertension, obesity or heart attack. Dance, run, walk or cycle! Your body will certainly thank you for it.

Give up stimulants

Cigarettes, alcohol and other stimulants have a very detrimental effect on the whole body. Drinking excessive amounts of alcohol reduces the concentration of hormones that produce sperm and contributes to a decrease in sperm function. In the case of women, menstruation and ovulation can even disappear. Nicotine, on the other hand, contributes to changes in the cervix, damage to the ova or problems with the fallopian tubes. Take this into account before you reach for cigarettes or more alcohol when trying to get pregnant.

The earlier you plan a pregnancy, the better the chances of success

Already after the age of 35, a woman's fertility declines rapidly. After 40, the chances of pregnancy are even lower. This is due to the so-called ovarian reserve in women, which already decreases from the age of 20. Smoking cigarettes accelerates this process considerably.The same for men. Their semen ages similarly to the whole body. The reproductive cells are older and there is less chance of fertilisation.

What influences infertility? In women, it is usually hormonal disorders, abnormal functioning of the ovaries, uterus or fallopian tubes. For men, it is systemic diseases: diabetes, circulatory problems or sperm disorders.

Take care of yourself as much as you can. Try not to let your lifestyle get in the way of your biggest dreams. If you have any problems, don't worry yourself into overdrive. Go to a specialist and get all your tests done. These will show you the cause of your problems and, if necessary, allow you to choose an appropriate, individual treatment plan. Medicine today offers great possibilities and helps even in very difficult cases.