Everyday Habits That Could Be Affecting Your Fertility Without You Knowing
As we build up to the Fertility Awareness Event on Saturday, 30th August 2025 at the Golden Tulip Hotel in Westlands, it is the perfect time to reflect on the small adjustments that can help. The event will bring together specialists, support organisations, and people with lived experience to share knowledge, offer support, and create safe spaces for questions.
While age, genetics, and certain medical conditions do play a part, your everyday habits can quietly influence your chances of conceiving. The good news is that awareness can help you make choices that work in your favour.
From your morning coffee to your bedtime routine, here’s what to watch for:
1. Caffeine overload
That morning cup of coffee might be part of your ritual, but research suggests that too much caffeine can affect fertility in both men and women. Studies have linked high caffeine intake to delays in conception and a slightly increased risk of miscarriage. Experts recommend keeping your daily caffeine intake to about 200 milligrams — roughly two cups of brewed coffee. Remember, caffeine is also in tea, chocolate, and some fizzy drinks.
2. Poor sleep patterns
Sleep is not just for rest — it regulates hormones, including those linked to reproduction. Irregular sleep patterns or fewer than seven hours a night can disturb ovulation in women and lower testosterone levels in men. If you struggle with sleep, try setting a consistent bedtime, limiting screen time before bed, and keeping your bedroom cool and dark.
3. Smoking and alcohol use
Both smoking and heavy drinking have been shown to reduce fertility. Smoking damages eggs and sperm, while excessive alcohol can disrupt hormone production and affect ovulation. Cutting back or quitting can improve your overall health and give you a better chance of conceiving.
4. Skipping balanced meals
Nutrition plays a direct role in reproductive health. Diets high in processed foods and low in fresh produce can lead to vitamin and mineral deficiencies that affect fertility. Folate, zinc, vitamin D, and omega-3 fatty acids are especially important. Try to build meals around whole grains, fruits, vegetables, lean proteins, and healthy fats.
5. Being sedentary or overexercising
A sedentary lifestyle can contribute to weight gain and insulin resistance, both of which may reduce fertility. On the other hand, extreme exercise without adequate rest can disrupt ovulation in women and lower sperm production in men. Aim for moderate physical activity — think brisk walking, swimming, or cycling for 30 minutes most days.
6. Chronic stress
While stress alone does not cause infertility, it can affect your habits, sleep, and overall health in ways that make conception harder. It may also affect the hormones needed for ovulation and sperm production. Finding healthy coping strategies, such as breathing exercises, journalling, or talking to a friend, can help.
7. Ignoring regular check-ups
Some fertility issues are linked to treatable conditions like polycystic ovary syndrome (PCOS), endometriosis, thyroid disorders, or infections. Early diagnosis can make a big difference. Make a point of attending regular health checks and speaking openly with your doctor about any concerns.
Why small habits matter
Fertility is complex, but the choices you make every day add up over time. Adjusting your routine does not guarantee pregnancy, but it can create the best possible conditions for conception. Even if you are not trying for a baby right now, healthy habits can improve your overall well-being.
Invitation
If you want to learn more, join us on Saturday, 30th August 2025 at the Golden Tulip Hotel, Westlands, from 8:00 a.m. to 3:00 p.m. for the Fertility Awareness Event. Hear from leading specialists, including nutritionists, doctors, and counsellors, and connect with support services and consultation booths. Registration is Ksh 500/= via Till Number 560018 (Stellan Consult).
