Many things that affect fertility, such as age, are outside your control. Everyday habits are different: you and your partner can change them, and those changes can support both fertility and a healthy pregnancy. This guide covers the habits with the clearest evidence, without blame.
Your habits at a glance
Think of each habit as a dial you can turn down a little at a time. You do not need to be perfect. Small, steady changes made by both partners, ideally a few months before trying, are what count.
Smoking and vaping
Smoking is one of the clearest lifestyle risks for fertility. ASRM reports that infertility rates in both male and female smokers are about twice those of non-smokers.
- Women: smoking speeds up the loss of eggs and can bring menopause forward by 1 to 4 years.
- Men: smoking is linked to lower sperm counts, poorer movement and more abnormally shaped sperm.
- Secondhand smoke may carry similar risks, even for a partner who does not smoke.
- Nicotine products, including e-cigarettes and vapes, can cause problems in pregnancy, according to CDC.
Quitting is hard, and you do not have to do it alone. ASRM notes that the chance of success is much higher with help from a health professional or a support group.
Alcohol and caffeine
CDC states there is no known safe amount, time or type of alcohol in pregnancy, and harm can happen before someone knows they are pregnant. For this reason, the safest choice is to stop drinking when trying to conceive.
For men, heavy drinking can lower sperm quality. The NHS advises men with low sperm counts to drink no more than 14 units a week.
Caffeine is found in coffee, tea, cola, energy drinks and chocolate. The NHS advises no more than 200 mg a day in pregnancy. A mug of instant coffee has about 100 mg and a mug of tea about 75 mg.
- Stop drinking alcohol while trying to conceive
- Keep caffeine to 200 mg a day or less
- Ask your doctor for help to stop smoking, for both partners
- Wear protective equipment if you work with chemicals
- Rely on energy drinks or many cups of strong coffee
- Assume vaping is a safe swap for smoking
- Use anabolic steroids or recreational drugs
- Stop prescribed medicine without talking to your doctor
Exercise, sleep and stress
Regular, moderate activity such as brisk walking, swimming or cycling supports a healthy weight and well-being. A research review in Reproductive Biology and Endocrinology found moderate activity weakly linked to better fertility, while very intense exercise may reduce it.
Good sleep helps you cope with the demands of trying to conceive. The research on sleep and fertility is still limited, but CDC lists irregular work schedules such as shift work among possible workplace reproductive hazards.
Stress is common when pregnancy takes longer than hoped. Researchers are unsure whether stress causes infertility or the other way round, but support and counselling can help you feel better.
- Aim for regular bedtimes and wake times where you can
- Choose activity you enjoy and can keep up most days
- Talk to your partner, a friend or a counsellor when it feels heavy
Chemicals, heat and work exposures
Some workplaces expose people to things that can affect hormones and fertility. CDC notes chemicals can enter the body through the air, the skin or by swallowing, and lists radiation, infections and heavy physical work as other hazards.
- Find outAsk your employer or safety officer which chemicals or hazards are part of your job.
- ReduceUse protective equipment, and limit contact with pesticides, solvents and heavy metals such as lead.
- Keep it at workChange clothes and wash before going home so you do not bring contamination to your family.
- Tell your doctorMention your job when you plan pregnancy, so your doctor can give advice that fits you.
For men, heat around the testicles may affect sperm. The NHS suggests loose-fitting underwear. CDC also advises avoiding hot tubs and overheating in pregnancy.
You cannot remove every exposure, and you do not need to. Reducing even one risk factor can make a positive difference.
A simple plan for the next three months
Choosing one or two changes at a time is easier than changing everything at once. Doing them together as a couple also makes them easier to keep.
Both of us
At work and at home
Timing, patience and when to get help
The NHS suggests having sex every 2 to 3 days through the cycle. If you are 39 or under and do this, you are likely to get pregnant within a year.
- Under 35: see a doctor after 12 months of trying.
- 35 to 39: see a doctor after 6 months.
- 40 or older: seek help sooner than 6 months.
- Any age: go sooner if you have a long-term condition or take regular medicines.
Cleveland Clinic links smoking to about 13% to 15% of infertility cases and also flags over-exercising. Never stop prescribed medicines without asking your doctor first.
When to see a doctor
- You or your partner want help to stop smoking, drinking or using drugs
- You work with chemicals, radiation or heavy metals and plan to conceive
- Your periods have become irregular or stopped with intense training or weight change
- Stress, low mood or poor sleep is affecting your daily life
- You have been trying for some time without success and would like a check-up
- You have tried for 12 months if under 35, for 6 months if 35–39, or for less than 6 months if 40 or older
Questions & answers
Does my partner really need to change too?
Yes. Smoking, heavy drinking, heat and some chemicals can affect sperm, so changes by both partners help.
Can I still drink coffee?
Yes, in moderation. Keep your total caffeine from all drinks and foods to 200 mg a day or less.
I drank before I knew I was pregnant. Should I worry?
This is common. Stop drinking now and tell your doctor, who can talk through any concerns with you.
Related DBN services
Related articles
Sources
- Smoking and Infertility — ASRM ReproductiveFacts
- Preventing Birth Defects — CDC
- Foods to avoid in pregnancy — NHS
- Low sperm count — NHS
- About Reproductive Health and the Workplace — CDC NIOSH
- Infertility: causes, diagnosis & treatment — Cleveland Clinic