Reproductive Health and Lifestyle
Did you know that over the last 50 years, the average values in sperm analyses around the world have decreased by half? Unfortunately, it is now an undeniable fact that similar problems with ovarian reserve and egg quality are also increasing.
The news may be bad, but are we helpless? Fortunately, no — provided that we are not lazy about making serious changes and taking precautions in our lifestyle.
The fact that almost everything we eat and drink, even water, is contaminated not only by environmental pollution but also deliberately through pesticides, hormones, and antibiotics added by human hands should not discourage us immediately. Choosing products sold as organic in markets and supermarket chains is not a one hundred percent solution, but it is still an effective way to reduce risk. Although doubts about whether they are truly organic are justified, there is no doubt that they are less contaminated than standard products.
Of course, it should immediately be added that there is almost no “organic” version of sweets and sugary products, nor does being organic eliminate the harmful effects of sugar and carbohydrates. It is important to avoid all sweets and carbohydrates with a high glycemic index, that is, those that quickly enter the bloodstream. For example, whole grain or bran-containing flour products should be preferred, bulgur instead of rice, and whole wheat pasta instead of regular pasta. Although we may be somewhat more flexible with foods containing protein and fat, we should try to choose olive oil and omega-3-rich foods and avoid margarine, corn oil, and similar products.
The very important and unavoidable bad news is that there is no harmless or “organic” version of tobacco and tobacco products. Smoking causes serious damage to both the quantity and quality of sperm and egg cells, and therefore it must be completely abandoned during fertility treatment, regardless of whether one smokes little or a lot. In addition, the fact that a couple who each smoke one pack of cigarettes a day could, simply by giving up this habit, cover the cost of even the most expensive fertility treatments without any extra spending may help reduce the stress of quitting.
Alcohol consumption should also be completely avoided or limited to rare social occasions.
Among the countless harmful habits, we should not forget tea and coffee, which are often treated unfairly. Telling someone who drinks one or two cups of tea or coffee a day not to drink them at all is, medically speaking, somewhat excessive and may distract attention from the more important lifestyle changes.
Providing ideal levels of vitamin D, vitamin B12, folic acid, other B vitamins, and antioxidants may be possible through nutrition alone, but it can be very difficult. Therefore, taking these vitamins as supplements, especially antioxidants such as coenzyme Q10, vitamins A, C, and E, lycopene, and resveratrol, is important, especially in patients with sperm and egg problems.
The secretion of growth hormone and melatonin, which can be maintained especially through regular and healthy sleep, also has important effects on reproductive functions. Therefore, especially for people with egg or sperm problems, it is important to pay attention to sleep patterns, and sometimes these may even need to be supported with medication.
Finally, exercise and sports are another support for reproductive health that is at least as important as nutrition and sleep. Exercise and sports, which are often considered merely entertainment or a hobby, are actually a physiological necessity not only for reproductive health but also for overall health.
While human social evolution has progressed rapidly, our biological evolution is still not very different from the Stone Age. A creature designed to meet most of its daily needs through physical activity has today become limited in movement by remote controls, automatic household appliances, elevators, cars, and jobs that require sitting indoors rather than physical effort. In a sense, humans have been transformed into commercially raised livestock kept in cages.
It is estimated that if the world’s population maintained an ideal body mass index and exercised regularly, diseases such as cardiovascular disease, diabetes, cancer, and many others would decrease by at least half.
For both our general health and our reproductive health, we need to make exercise a lifelong habit at a level that burns at least 500–600 calories a day with no more than one hour of effort. This is equivalent to more than half an hour of exercise intense enough for a healthy person’s heart rate to rise above 120 beats per minute and for them to sweat significantly.
In summary, in a life without smoking or alcohol, with regular exercise, an organic and low-carbohydrate diet, and regular, quality sleep, your chances of having healthy children increase, while your children will also spend more years of their lives with both their mother and father.
Op. Dr. Kaan Bozkurt
Gynecology and Obstetrics Specialist – İRENBE