On the whole, the game plan for protecting fertility looks much like the basic strategy for good health: Watch your weight, exercise, eat well, reduce stress and avoid smoking and heavy drinking.

These habits are worth changing whether you’re trying to conceive or not. With any luck, you can also pass them on to your children.

Don’t smoke

Men. Smoking can slightly lower sperm count and may even contribute to impotence.

Women. Smoking can interfere with virtually every aspect of fertility, from ovulation to early development of the embryo. If you’re having fertility problems, kicking the addiction should be your top priority.

Keep alcohol to a minimum

Men. More than two drinks per day may lower your fertility. Heavy drinking may lower testosterone levels and reduce sex drive.

Women. More than one drink a day may lower your fertility though popular advice is to stop drinking altogether while trying to conceive as alcohol can permanently harm a developing fetus.

Maintain a healthy weight

Men. Heavier men may face fertility problems, partly due to the fact that increased abdominal fat is associated with a rise in insulin production, which wreaks havoc on sex hormones.

Women. Overweight women may dramatically improve their chances of getting pregnant by reducing weight by 5 to 10%. Yet being underweight is also a risk as the reproductive system shuts down due to the body’s inability to maintain a pregnancy.

Exercise– but don’t overdo it

Regular exercise is a great way to stay trim and healthy but if you push yourself too hard for too long, you might throw your hormones out of balance. As a general guideline, men and women trying to conceive probably shouldn’t run more than 20 kilometers a week.

Men. Grueling mountain-biking (2 hours a day, 6 days a week) has been associated with lower sperm counts and abnormalities of the scrotum.

Eat a balanced diet

Men. Shortfalls in nutrients such as Vitamin C, zinc, and folic acid can slow sperm production.

Women. If you are trying to conceive it’s wise to take at least 400 micrograms daily of folic acid, a nutrient that can prevent birth defects.

Avoid caffeine, artificial sweeteners, food additives (like MSG) and contaminated food or water.

Find healthy ways to reduce stress

Both men and women are less inclined to have sex when they are under stress. Healthy ways to minimize stress include massage, yoga and meditation.

Women. Stress can cause chemical changes in the vaginal secretions which normally help sperm achieve fertilization. Even if fertilization is successful, the egg may not be able to reach the uterus.

Stress may also disrupt your sleep and eating patterns which may reduce your ability to produce an egg.

Check your medicine cabinet

Some prescription drugs can impair fertility in both men and women. Ask your doctor if any of your medications could be causing infertility. Here are some well-known culprits.

Men

    • Tagament (Cimetidine) heartburn medication
    • Azulfidine for rheumatoid arthritis
    • Several chemotherapy drugs

Women

    • Certain antibiotics
    • Painkillers
    • Antidepressants
    • Hormonal treatments

Steer clear of recreational drugs

Men. Marijuana, cocaine, and anabolic steroids can all contribute to infertility.

Women. Should avoid recreational drugs because of the potential danger to the fetus.

Turn down the heat

Men. When the temperature of the scrotum and testes rises, sperm production can plummet.

Avoid sitting for long hours, especially with a laptop on your lap; saunas; or long soaks in hot baths

Our Employee Wellbeing Programme (EAP) is available 24 hours a day if you want to know more about lifestyle and fertility.