Fertility is one of the most important concerns of couples, and scientific research shows that lifestyle plays a decisive role in the fertility ability of women and men. Choosing a healthy diet, having regular physical activity and following lifestyle principles can improve the quality of sperm, eggs and hormonal balance and increase the chances of a successful pregnancy. ### Effect of diet on fertility ### Key Nutrients for Men - **Zinc:** Increases the number and motility of sperm (sources: red meat, turkey, beans, nuts). - **Vitamin C and E:** Improve sperm quality and protect against oxidative damage. - **Omega-3 fatty acids:** Help sperm move better and increase its health (sources: fatty fish, walnuts, flax seeds). ### Strength instructions for women - Folate (vitamin B9): essential for ovulation and prevention of fetal abnormalities (sources: green vegetables, lentils, fortified cereals). - **Iron:** Help to regulate the menstrual cycle and prevent anemia (sources: meat, spinach, legumes). - **Antioxidants:** Improve the quality of eggs and increase the health of the reproductive system. ### Foods harmful to fertility - High consumption of **trans fats** (fast food, industrial sweets). - **Sugar and sweet drinks** that disturb the balance of insulin and hormones. - **A lot of alcohol and caffeine** which reduces the quality of sperm and egg. ### Effect of exercise on fertility ### Exercises useful for fertility - Brisk walking, yoga, light cycling and swimming can help increase blood circulation and hormonal balance. - Regular exercise reduces stress levels and improves sleep quality, both of which are important factors in increasing fertility. ### Excessive exercise and negative effect on fertility - Very heavy exercises can cause menstrual irregularity or stop ovulation in women. - In men, intense exercise may reduce testosterone levels and affect sperm quality. other factors ### life style effective on fertility 1. **Appropriate weight:** Both obesity and extreme thinness can impair fertility. 2. **Reduce stress:** Meditation, yoga and relaxation techniques help with hormonal balance. 3. **Adequate sleep:** At least 7-8 hours of sleep a night is necessary for the proper functioning of the reproductive system. 4. Quitting smoking and drugs: These factors reduce the quality of sperm and eggs and increase the probability of infertility. ### Frequently Asked Questions (FAQ) **1. Does a vegetarian diet affect fertility?** Yes, if a vegetarian diet is properly designed and includes sources of protein, iron and vitamin B12, it can be beneficial for fertility. **2. What is the best exercise to increase fertility?** Moderate exercise such as brisk walking, yoga, and swimming have the greatest positive effect. **3. Is it necessary to take supplements for fertility?** In many cases, dietary intake of nutrients is sufficient. But if there is a deficiency (for example, folate or vitamin D), the doctor may prescribe a supplement. **4. Does stress really cause infertility?** Yes, long-term stress can disrupt women's menstrual cycles and men's testosterone levels, reducing the chances of pregnancy. ### Conclusion A healthy lifestyle including a balanced diet, regular exercise, stress management, proper weight and giving up harmful habits plays a vital role in increasing the fertility of women and men. Following these points not only increases the probability of pregnancy, but also improves the general health of the body. Dr. Ansieh Khodgaran Khamse **Obstetrics and Gynecology Specialist and Female Cosmetic Surgeon** **Master Course in Female Cosmetic Surgery from Europe** **Consultation and examination of pregnancy, women's diseases and infertility** More than 12 years of experience in the field of female cosmetic surgeries and performing more than 2000 successful female cosmetic surgeries, including labiaplasty, perinoplasty, vaginoplasty, and gel and fat injection to the bikini area. Call 09028477793 for advice