Lifestyle and fertility: what can both partners do to help?
Small, steady lifestyle changes can genuinely help fertility, in both partners: a healthy weight, balanced home-cooked food, moderate exercise, good sleep, managing stress, no tobacco and little or no alcohol. Dr Mayur Pai explains what to change and why, and why these habits support medical treatment rather than replace it.
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Does lifestyle really make a difference to fertility?
If you are trying for a baby, you may have been told to lose weight, or to just relax, and been left feeling confused or even blamed. So let us be honest and practical. Small, steady changes really can help, and they are things you can start right now, at home, together.
Fertility is not only about the woman. It takes two people, and lifestyle affects both partners: the health of the egg and the health of the sperm both respond to how we live every day. When both of you make changes, the effect is stronger, and the journey feels far less lonely.
Why does body weight matter?
Weight matters more than most people realise, and both too much and too little can affect fertility. In women, being very overweight or very underweight can disturb the hormones that control ovulation, the monthly release of an egg. In men, excess weight can affect the quality of the sperm.
So the goal is not to become very thin; it is a healthy, comfortable weight. Even a modest change, losing or gaining a few kilograms towards a healthier range, can make a real difference. Please do not chase crash diets or extreme fad diets from the internet. They are hard to keep up and can leave your body weaker. Slow and steady is what actually works. For women with PCOS, weight and ovulation are closely linked; see PCOS and getting pregnant.
What should you eat when trying to conceive?
Keep it simple, Indian and everyday. A balanced plate has:
- plenty of vegetables and fruit;
- whole grains such as jowar, bajra, brown rice or whole wheat;
- good protein from dal, beans, eggs, fish or paneer;
- and healthy fats, such as nuts and a little oil.
Drink enough water through the day, and cut down on very oily fried food, too much sugar and heavily processed packaged snacks. You do not need expensive supplements or magic foods: a wholesome home-cooked plate, most days, is the real medicine. If your doctor has advised folic acid or another specific supplement, do take it, but think of it as a small addition, not a replacement for good food.
How much exercise is right?
Regular, moderate exercise is wonderful for fertility in both partners. A brisk thirty-minute walk most days, some light cycling, swimming or yoga is plenty. Note the word moderate: extreme, exhausting workouts every single day can work against you, especially in women, by disturbing the cycle. Aim for gentle, regular activity that leaves you energised, not drained.
Why do sleep and stress matter?
Sleep is often ignored. Your body repairs itself and balances its hormones while you sleep, so aim for around seven to eight hours of good rest at night. Going to bed and waking at similar times helps your whole system work better, including your reproductive hormones.
Stress deserves a gentle word. This journey can feel heavy: the pressure, the questions from relatives, the waiting. Stress by itself is rarely the only reason for infertility, so please do not blame yourself. But long-running stress does affect the body, and how connected you feel as a couple. Simple things help: deep breathing, prayer or meditation, a daily walk, talking openly with each other, and doing things you enjoy. Be kind to yourselves. This is not a test you are failing.
Which habits should you stop?
Some habits need to stop. Smoking and all forms of tobacco, including gutkha and paan masala, harm both eggs and sperm. If you use tobacco in any form, stopping is one of the most powerful gifts you can give your fertility. Alcohol should be cut down to little or none while you are trying. This applies to both partners, not just the woman.
Is there anything specific for men?
Yes, one practical point. Sperm are sensitive to heat, so reduce excess heat around that area: avoid very hot baths and long hours in hot tubs, do not keep a laptop directly on your lap for long periods, and choose looser, comfortable underwear and clothing. Small changes, but they genuinely help sperm health. Read more in male infertility, explained.
Can lifestyle changes replace treatment?
No, and you deserve honesty here. Lifestyle changes improve your overall health and support your fertility, but they are not a certain fix, and they are not a substitute for proper medical care. Some couples need treatment as well, and that is completely okay. Think of a good lifestyle as a strong foundation: it helps everything else work better, including any treatment your doctor advises.
So do not let these changes delay a check-up. If you have been trying for about a year without conceiving, both of you should be checked, together. Come sooner if the woman is over thirty-five, as explained in fertility and age, or if her periods are irregular.
When should you start?
Start early. Do not wait for the perfect moment or the perfect plan. Eggs and sperm take a few months to mature, so the changes you make today are an investment in the months ahead. You do not have to do everything at once: pick one or two things this week, such as a daily walk, better food or cutting out tobacco, and build from there, together.
Where treatment happens
This guide is by Dr Mayur Pai, MBBS, MS (Obstetrics & Gynaecology), a fertility and laparoscopy specialist. Pai Hospital in Goa has its own operating theatre and its own IVF laboratory, so the tests, the scans, the laboratory work and any treatment happen in one place, under one team. Free patient transport is available from across Goa and nearby areas.
Getting started
If you have a question, send a WhatsApp message to +91 95185 02773; there is no pressure. Your first online consultation is free. Consultations are by appointment, so please call reception on +91 95459 20817 to book a time. This article is for education only and is not personal medical advice; please consult your doctor about your own situation.
Your questions
Can losing weight help me get pregnant?
If you are overweight, even a modest, steady weight loss towards a healthier range can help, because extra weight can disturb the hormones that control ovulation. Being very underweight can do the same, so the aim is a healthy, comfortable weight, not being very thin. Crash diets are not the answer; slow and steady changes are.
What is a good diet when trying to conceive?
A simple, balanced, home-cooked plate: plenty of vegetables and fruit, whole grains such as jowar, bajra, brown rice or whole wheat, protein from dal, beans, eggs, fish or paneer, and a little healthy fat from nuts. Cut down on fried food, sugar and packaged snacks. Expensive supplements are not needed, though folic acid or another supplement should be taken if your doctor has advised it.
Does the man's lifestyle affect fertility too?
Yes. Excess weight, tobacco in any form, alcohol and heat around that area can all affect sperm. Men should avoid very hot baths and long hours with a laptop on the lap, and wear looser underwear. Changes have a stronger effect when both partners make them together.
Is stress the reason I am not getting pregnant?
Stress by itself is rarely the only reason for infertility, so please do not blame yourself. Long-running stress does affect the body and your relationship, so deep breathing, prayer or meditation, a daily walk and talking openly with each other are worth doing. If you have been trying for a while, a proper check-up is still the right next step.
How long do lifestyle changes take to help?
Eggs and sperm take a few months to mature, so the changes you make today show their effect over the months ahead, not the next day. That is why it helps to start early rather than wait for the perfect moment. These changes should go alongside a medical check-up, not delay one.
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This page is for general education and is not personal medical advice. Treatment depends on your own examination and reports, so please speak to a doctor about your situation. We do not carry out or offer sex determination of any kind.