Our fertility series of mini articles offers quick insights into reproductive aging contributors and potential drug treatments targeting fertility. However, did you know you can make simple lifestyle changes to enhance reproductive longevity and overall lifespan and health span? In this, our third article in the series, we explore lifestyle interventions you can immediately implement to slow down ovarian aging.
This article is part three of a five-part series on reproductive aging.
- The Biological Clock: How Female Fertility Declines with Age
- Extending Fertility and Health for Women
- 6 Useful Lifestyle Tips To Promote Ovarian Health
- Primary Drivers of Reproductive Aging: A Deeper Dive
- Current Solutions and Approaches to Reproductive Aging and Longevity
1. Avoid Smoking
In addition to compromising overall health and potentially causing certain diseases, smoking is linked to adverse reproductive outcomes, including poor IVF results, pregnancy complications, and early menopause. Most clinical studies show a dose-response relationship between smoking and early menopause risk. Refraining from smoking can help protect ovarian functions and overall reproductive health.
2. Limit Alcohol
Even moderate alcohol consumption (three to 13 drinks per week) is associated with accelerated ovarian aging and decreased fertility. Most clinical studies support this assertion, although some findings differ. Limiting alcohol intake is wise, especially if you plan to become pregnant, as it can improve reproductive outcomes and overall health.
3. Eat a Healthy Diet
A balanced diet of whole grains, lean proteins, healthy fats, fruits, and vegetables supports ovarian health and overall well-being. Antioxidant-rich foods like berries and nuts can help counteract oxidative stress.
Soy products, which contain phytoestrogens, have shown protective effects on the female reproductive system. However, excessive soy intake (>100 mg soy isoflavones/day) could disrupt hormone cycles. Moderation is key, and consuming soy in amounts typical of a traditional Asian diet (10–25 mg/day isoflavones) may offer benefits without risks.
4. Maintain a Healthy Weight
Both obesity and being underweight can disrupt hormonal balance and ovulation. Obesity, in particular, is associated with reduced chances of live births after IVF and altered levels of anti-Mullerian hormone (AMH), a marker of ovarian reserve. Maintaining a healthy weight through a balanced diet and regular exercise is crucial for reproductive health. For personalized weight management advice, consult a healthcare professional.
5. Exercise Regularly
Regular physical activity, including aerobic exercises, strength training, and flexibility exercises, enhances overall health and positively influences ovarian reserve. Moderate exercise has been shown to benefit ovarian health, while the impact of intense exercise is still debated. Nonetheless, athletic women generally maintain ovarian reserve levels comparable to the general population.
6. Consider Medical Interventions
Age is a significant factor in the success of assisted reproductive technology (ART). Planning proactively and exploring medical options like fertility preservation (egg or embryo freezing) can be beneficial if delaying pregnancy.
Generally, IVF is recommended if a couple has been unsuccessful in conceiving after a year of trying. Hormone Replacement Therapy (HRT) can help manage menopause symptoms but should be used under medical supervision and typically for periods shorter than five years to minimize risks.
Key Takeaways on Lifestyle Strategies for Ovarian Health
While these strategies can promote ovarian health and potentially extend fertility, they may not entirely halt the aging process. It’s essential to consult a healthcare professional before starting any new health regimen to tailor the approach to your specific needs and circumstances.
To learn more about lifestyle interventions for reproductive health, read the full article, Fertility in Focus: Promising Drug Candidates and Lifestyle Strategies. In our next installment of this fertility mini article series, we’ll discuss the primary drivers of reproductive aging.
