Infertility rates across the world are on the rise with roughly 1 in 6 people experiencing it, according to a recent report published by the World Health Organization (WHO). With that increase also comes an increase in people seeking treatment to help them start a family — services like in-vitro fertilization (IVF) — but data show that access to fertility care is out of reach for many in the U.S.

Infertility is a broad term for a disease that is defined by the male or female reproductive system being unable to achieve pregnancy. In the U.S., about 11% of women and about 9% of men of childbearing age have infertility.

The causes behind the increase are multi-faceted. Research consistently shows that lifestyle factors such as what you eat, how well you sleep, where you live and other behaviors can have a major impact on health and disease — including infertility.

The National Institute of Child Health and Human Development (NICHD) has linked lifestyle factors such as obesity, strenuous physical labor, excessive exercise, substance use, heavy drinking, high blood pressure and others to increasing rates of infertility. NICHD research also shows that exposure to pollution in the environment can affect male and female fertility.

Over the past 40 years, sperm counts worldwide have halved and sperm quality has declined alarmingly with 1 in 20 men currently facing reduced fertility. Potential causes of this male fertility crisis include exposure to environmental endocrine disrupting chemicals (e.g., plasticizers, bisphenol A, and phthalates), rising rates of obesity, and the trend of delayed parenthood. Overall, infertility is on the rise with 1 in 6 couples wishing to conceive being diagnosed as infertile. The use of assisted reproductive technologies (ART) is therefore increasing at a rate of 5–10% per year, due to greater need.

What are the main causes of infertility in men and women?

Infertility is a disease of the reproductive system. It makes a person unable to have children. It can affect a man, a woman, or both. Male infertility means that a man has a problem with his reproductive system. It means you can’t start a pregnancy with your female partner. Infertility affects 186 million people worldwide, and the male partner is the cause in about half of the cases. Some studies show that male infertility affects about 10% to 15% of males in the United States who are trying to conceive.

Overexposure to certain environmental elements such as heat, toxins and chemicals can reduce sperm production or sperm function. Specific causes include:

• Industrial chemicals. Extended exposure to certain chemicals, pesticides, herbicides, organic solvents and painting materials may contribute to low sperm counts.
• Heavy metal exposure. Exposure to lead or other heavy metals also may cause infertility.
• Radiation or X-rays. Exposure to radiation can reduce sperm production, though it will often eventually return to normal. With high doses of radiation, sperm production can be permanently reduced.

Some other causes of male infertility include:

• Drug use. Anabolic steroids taken to stimulate muscle strength and growth can cause the testicles to shrink and sperm production to decrease. Use of cocaine or marijuana may temporarily reduce the number and quality of your sperm as well.
• Alcohol use. Drinking alcohol can lower testosterone levels, cause erectile dysfunction and decrease sperm production. Liver disease caused by excessive drinking also may lead to fertility problems.
• Tobacco smoking. Men who smoke may have a lower sperm count than do those who don’t smoke. Secondhand smoke also may affect male fertility.
• Weight. Obesity can impair fertility in several ways, including directly impacting sperm themselves as well as by causing hormone changes that reduce male fertility.

Problems with ovulation are the most common reasons for infertility in women. A woman’s age, hormonal imbalances, weight, exposure to chemicals or radiation and cigarette smoking all have an impact on fertility. Other reasons include:

• Cervical mucus issues.
• Endometriosis.
• Damage to the fallopian tubes.
• Poor nutrition.
• Polycystic ovary syndrome.
• Uterine fibroids.

Certain factors may put you at higher risk of infertility, including:

• Age. The quality and quantity of a woman’s eggs begin to decline with age. In the mid-30s, the rate of follicle loss speeds, resulting in fewer and poorer quality eggs. This makes conception more difficult, and increases the risk of miscarriage.
• Smoking. Besides damaging your cervix and fallopian tubes, smoking increases your risk of miscarriage and ectopic pregnancy. It’s also thought to age your ovaries and deplete your eggs prematurely. Stop smoking before beginning fertility treatment.
• Weight. Being overweight or significantly underweight may affect ovulation. Getting to a healthy body mass index (BMI) might increase the frequency of ovulation and likelihood of pregnancy.

Can food have an impact on fertility?

For women trying to become pregnant naturally (without “assistive reproductive technologies” such as in vitro fertilization), the following vitamins and nutrients were linked to positive effects on fertility:

• folic acid
• vitamin B₁₂
• omega-3 fatty acids
• healthy diets (such as the Mediterranean diet)

On the other hand, antioxidants, vitamin D, dairy products, soy, caffeine, and alcohol appeared to have little or no effect on fertility in this review. Trans fat and “unhealthy diets” (those “rich in red and processed meats, potatoes, sweets, and sweetened beverages”) were found to have negative effects.

Published by a team of Harvard researchers in 2007, the “Fertility Diet” study found women with ovulatory infertility who followed this eating pattern had a 66% lower risk of ovulatory infertility and a 27% reduced risk of infertility from other causes than women who didn’t follow the diet closely.

Women following the “fertility diet” chose:

• Less trans fat and more monounsaturated fat (from foods such as avocados and olive oil)
• Less animal protein and more vegetable protein
• More high-fiber, low-glycemic carbohydrate-rich foods (including whole grains)
• More vegetarian sources of iron and fewer meat sources
• Multivitamins
• High-fat dairy instead of low-fat dairy

In general, eating a variety of vegetables in adequate amounts, choosing monounsaturated fats instead of saturated and trans fats, making at least half your grains whole and getting enough calcium-rich foods, including dairy, will help you meet nutrient needs and promote a healthy weight.

Here are some general guidelines on what to eat to boost your fertility:

Choose whole, unprocessed foods. Processed foods are often high in unhealthy ingredients like sugar, salt, and unhealthy fats. They can also be low in the nutrients you need for a healthy pregnancy, like folic acid, iron, and calcium. Opt for whole, unprocessed foods like fruits, vegetables, lean protein, whole grains, lentils, and healthy fats instead. Having a balanced amount of carbohydrates in the food together with other nutrients can help you.

Make sure you’re getting enough calories. If you’re trying to lose weight or get pregnant faster, you might be tempted to cut calories. But if you’re underweight or overweight, it can actually make it harder to conceive. Be sure to talk to your nutritionist or dietitian about how many calories you need per day to maintain a healthy weight.

Get plenty of protein. Protein is essential for a healthy pregnancy — it helps build the placenta and supports fetal growth. Good sources of protein include lean meats, poultry, fish, beans, tofu, nuts, and seeds.

Eat lots of folate-rich foods. Folate is a water-soluble B vitamin that’s important for the development of the neural tube — the part of the embryo that becomes the baby’s brain and spinal cord. Good sources of folate include leafy green vegetables, legumes, nuts, and fortified foods like cereal and bread.

Eat iron-rich foods. Iron is important for making hemoglobin, which carries oxygen to your cells. During pregnancy, your blood volume increases, so you need more iron to meet your body’s needs. Good sources of iron include lean red meat, poultry, fish, beans, spinach, and other dark leafy greens.

In short, including these in your diet can eliminate the causes of infertility and boost your endocrine and reproductive function

• avocados
• dark leafy greens
• berries
• nuts and seeds
• olive oil
• whole grains
• fatty fish like salmon

Which food you need to avoid?

There are many foods and drinks that can affect fertility, and caffeine is one of them. Caffeine can interfere with a woman’s ability to conceive by affecting the way her body absorbs and metabolizes nutrients. It can also increase the risk of miscarriage and other pregnancy complications.

Caffeine is found in coffee, tea, energy drinks, chocolate, and some over-the-counter medications. If you’re trying to conceive, it’s important to limit your caffeine intake or avoid it altogether. Talk to your doctor about how much caffeine is safe for you to consume during pregnancy.

When trying to conceive, it is important to avoid alcohol. Alcohol can reduce fertility in both men and women. It can also increase the risk of miscarriage and birth defects. If you are trying to conceive, it is best to abstain from alcohol entirely Alcohol has adverse effects on libido as well as sexual function in men. In women, it throws off the hormone balance in their bodies and can also interfere with normal menstrual cycles making it difficult to get pregnant.

Processed foods are a big no-no when you’re trying to conceive. That’s because they’re typically high in unhealthy fats, salt, and sugar, and low in the nutrients that are essential for a healthy pregnancy. Processed foods can lead to lower semen quality in men and it is also associated with an increased risk of inflammation in the body. Inflammation is bad news when you’re trying to conceive

While you don’t have to be perfect when it comes to avoiding processed foods, do your best to limit them as much as possible. Stick with whole, unprocessed foods like fruits, vegetables, lean animal protein, and whole grains. These will give you the nutrients you need for a healthy pregnancy—and help you avoid those extra pounds that can be so tough to lose after the baby arrives. Whole foods ultimately reduce the chance of obesity as well and provide you with a wealth of important elements like omega-3 fatty acids, antioxidants, and essential vitamins like vitamin c . vitamin d, and vitamin b12.

High-mercury fish are one of the foods to avoid while trying to conceive. Mercury is a heavy metal that can damage the nervous system and is especially harmful to developing fetuses. The FDA recommends that women who are pregnant or may become pregnant avoid eating high-mercury fish such as shark, swordfish, king mackerel, and tilefish. Instead, they should eat up to 12 ounces (two average meals) per week of a variety of fish and shellfish that are lower in mercury. These include shrimp, pollock, and salmon

There are a few types of fats that can be harmful to your health and should be avoided while trying to conceive. Trans fats, saturated fats, and omega-6 fatty acids can all contribute to inflammation in the body, which can lead to problems with fertility

Trans fats are found in processed foods like cookies, crackers, and margarine. They can also be found in some fast food. Saturated fats are found in animal products like meat and dairy. They can also be found in coconut oil, palm oil, and other vegetable oils. Omega-6 fatty acids are found in corn oil, soybean oil, and sunflower oil.

Eating a diet high in healthy fats like olive oil, avocados, nuts, and seeds is a good way to make sure you’re getting the nutrients you need without exposing yourself to unhealthy fats. It’s also a good idea to replace your low-fat dairy with full-fat dairy or whole milk. Low-fat dairy has been found to reduce fertility in men and women while high-fat dairy has been found to help.

High-sugar foods and drinks lower fertility in both men and women. It can cause inflammation and also causes the aging of our internal organs including the reproductive system. It has also been linked to lower-quality eggs. Sugary drinks and foods have also been found to affect the success rates of In-vitro fertilization (IVF). By reducing the number of viable eggs and oocytes that can be retrieved, the consumption of sugary drinks can reduce the chances of getting pregnant