The link between lifestyle factors, chronic inflammation, and fertility issues in men and women

Recently, research has shed light on how lifestyle changes impact chronic inflammation, and how this inflammation can then disrupt the delicate balance of the reproductive system, affecting fertility in both women and men.

This article will explore the link between lifestyle factors, chronic inflammation, and fertility issues, along with the lifestyle and medical interventions that can help improve fertility outcomes.

What is the link between lifestyle factors, chronic inflammation, and fertility problems?

Chronic inflammation is a persistent, low-grade inflammatory response in the body, often triggered by lifestyle factors like poor diet, lack of exercise, stress, as well as underlying health conditions. Unlike acute inflammation, which is a short-term response, chronic inflammation can persist for months or even years, disrupting the body’s natural processes including reproductive function.

In women, chronic inflammation can affect ovarian function and hormonal balance, leading to irregular menstrual cycles, ovulatory problems, and difficulties with embryo implantation. In men, chronic inflammation can affect sperm health, reducing both the quantity and quality of sperm, and damaging DNA integrity within sperm cells.

What lifestyle changes are most effective for reducing inflammation and enhancing fertility?

Reducing chronic inflammation through lifestyle changes can positively impact fertility. By adjusting diet, exercise habits, and stress levels, measurable improvements in reproductive health can often be made.

Diet

Eating anti-inflammatory whole foods - such as fresh fruits, leafy green vegetables, lean proteins, whole grains, and healthy fats like those found in olive oil, nuts and avocados - contain antioxidants and essential nutrients that help the body combat inflammation. Limiting processed foods, refined sugars, and trans fats is equally important, as these can contribute to inflammation.

Exercise

Regular exercise improves blood flow, supports a healthy weight, regulates hormone levels, and reduces stress – all factors that influence inflammation. However, it's important to avoid over-exercising (especially for women) as high-intensity exercise can elevate stress hormones and increase inflammation, disrupting ovulation and the menstrual cycle. Generally, 150 minutes of moderate physical activity (such as brisk walking, swimming, cycling) per week are recommended.

Stress management

Chronic stress leads to increased production of cortisol, the body’s primary stress hormone. High cortisol levels then interfere with reproductive hormones, affecting both ovulation and sperm production. Engaging in stress management techniques such as mindfulness, deep breathing exercises, and psychotherapy are effective ways to reduce stress and, by extension, inflammation.

Are there medical treatments as well?

In addition to lifestyle changes, there are medical treatments available that can help manage chronic inflammation and support fertility.

For conditions like polycystic ovary syndrome (PCOS) or endometriosis, medication, hormone therapy, or in some cases, surgery can help to reduce inflammation in the reproductive system and improve fertility. Similarly, men with inflammatory conditions that affect sperm quality may benefit from targeted treatments as well, including medications and supplements.

In some cases, a fertility specialist may also recommend antioxidant supplements, such as vitamin C, vitamin E, and omega-3 fatty acids, to help combat inflammation.

How long will it take to see improvements in fertility after making lifestyle changes?

Fertility outcomes depend on a complex mix of factors. Generally, it’s recommended to implement lifestyle changes for at least three to six months before trying to conceive. This timeframe corresponds with the monthly ovulatory cycle in women and the sperm production cycle in men, allowing consistent lifestyle changes over several months to positively influence reproductive health.

During this period, it’s also helpful to monitor specific biomarkers to assess your overall progress and the effectiveness of the lifestyle changes. Common inflammation markers include C-reactive protein (CRP) and certain cytokines, which can be measured through blood tests.

Consistency in maintaining lifestyle changes is essential. A fertility specialist can offer tailored recommendations for monitoring reproductive health, such as ovulation tracking or semen analysis, to assess improvements in fertility.