You’re eating clean, taking your vitamins, getting your daily workout, and substituting sugar for sweeteners. On paper, you’re doing everything right. But fertility experts are now warning that some of our best health habits may actually work against conceiving.
It seems counterintuitive, right? Certainly staying as healthy as possible improves your chances of getting pregnant. But according to consultant embryologist and clinic director Alpesh Doshi
IVF LondonFertility doesn’t always respond well to extremes. The reproductive system is surprisingly sensitive to the signals we send it through diet, exercise, and lifestyle choices.
‘Many people are surprised to find that habits they consider helpful may actually work against fertility,’ explains Mr Doshi. ‘The reproductive system responds very rapidly to energy balance, nutritional and metabolic signals.’
Fertility clinics are increasingly seeing patients who appear fit, disciplined, and health conscious, yet are unknowingly disrupting the delicate hormonal balance necessary for pregnancy. Here are five common habits that may be lurking Damaging your fertility.
1. Eating ‘very clean’ or cutting calories
While nutritious eating is essential, overly restrictive eating can have seriously adverse effects when you are trying to conceive. A low-calorie diet, reducing carbohydrates or avoiding fat can reduce the energy your body needs for ovulation and hormone production, even if you don’t lose weight.
Your body is smart. If it senses that resources are scarce, it silently stops non-essential functions such as reproduction. Irregular eating habits and long gaps between meals can further disrupt blood sugar stability, which plays an important role in reproductive health. Your body constantly needs fuel to maintain the complex hormonal choreography required to conceive.
2. Taking excessive doses
Folic acid is important for pregnancy, but that doesn’t mean higher doses equal better fertility. Experts warn against taking long lists of vitamin, mineral and herbal blends without proper guidance.
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High dose of antioxidants, hormone affecting products Or thyroid supplements may interfere with egg quality, sperm function and overall hormonal balance. Many people assume that supplements are always harmless because they are available over the counter, but the wrong dosage or combination can actually have unexpected effects. Always talk to your GP or fertility specialist before building a supplement stack.
3. Exercising too much
Regular activity absolutely supports fertility, but there is a critical point where exercise becomes counterproductive. Daily high intensity training, especially when combined with low energy intake or inadequate recovery, can increase stress hormones and suppress ovulation.
Mr Doshi says fertility thrives on balance rather than extremes. He explains, ‘Exercise should support the body, not tire it.’ ‘The reproductive system is very sensitive to physical stress.’ This doesn’t mean you should stop exercising, just consider replacing some of those HIIT sessions with walks. Yoga or moderate strength training.
4. Cutting out entire food groups
Avoiding dairy, fat or animal products without careful nutritional planning can reduce intake of key nutrients such as iodine, choline and essential fatty acids. These are all linked to reproductive hormone signaling and egg quality.
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Because deficiencies develop quietly over time, you may not realize that nutrition is playing a role until conceiving becomes difficult. If you follow a restricted diet for ethical or health reasons, working with a nutritionist can help make sure you’re getting everything your reproductive system needs.
5. Sugar-Free Swap and Sweetener Overload
Diet drinks, sugar-free syrups and zero-calorie snacks are often chosen as healthier options. But excessive reliance on artificial sweeteners can interfere with insulin responses which affects ovulation and hormone balance.
Although research is still developing, there is growing evidence that what we thought were harmless swaps may be sending confusing metabolic signals to our bodies.
Mr. Doshi says the biggest mistake couples make is chasing perfection. ‘No need for fertility excessive diet Or rigid routines,’ he explains. ‘Regular meals, adequate fuel, moderate exercise and proper supplementation send clear signals that the body is ready for pregnancy.’
Sometimes the healthiest thing you can do is relax your rules a bit!
5 Frequently Asked Questions About Healthy Habits and Fertility
1. Can being too healthy actually reduce fertility?
Extreme versions of healthy habits, such as overly restrictive eating, intense daily exercise or excessive supplementation, can disrupt the hormonal balance needed for conception. Fertility responds best to balance rather than extremes.
2. How much exercise is too much when trying to conceive?
Daily high-intensity training with low energy intake or poor recovery can suppress ovulation. Aim to get moderate exercise most days, combining light activities like walking or yoga with occasional high-intensity sessions.
3. Should I stop taking the supplement if I’m trying to get pregnant?
Don’t stop taking folic acid, but be sure to review any other supplements with your doctor or fertility specialist. High doses or wrong combinations can interfere with egg quality and hormonal balance.
4. Do artificial sweeteners affect fertility?
There is emerging evidence that heavy reliance on artificial sweeteners may interfere with insulin responses which affects ovulation. Moderation rather than complete abstinence is important.
5. What is the best diet for fertility?
Eating regular meals, having a balanced diet with enough healthy fats, adequate carbohydrates and protein sends clear signals that your body has the resources needed for pregnancy. Avoid extremes and restrictive patterns.
