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New Delhi – The fertility rate among women is declining rapidly, with modern lifestyle choices playing a major role in deteriorating ovarian health. A healthy ovarian reserve is crucial for reproduction, as fertilization requires a good number of high-quality eggs. Unfortunately, both egg quality and quantity are decreasing among young women.
Dr. Amitha N, Consultant-Fertility Specialist at Motherhood Fertility & IVF, Bengaluru, sheds light on the causes of low ovarian reserve and how women can protect their reproductive health.
How Lifestyle Affects Ovarian Health
Today’s fast-paced work and personal life cause stress, leading to increased cortisol levels, which negatively impacts the reproductive system. Here are the major factors contributing to low ovarian reserve:
Causes of Poor Ovarian Health
High Stress Levels – Increases cortisol, leading to hormonal imbalances and depletion of ovarian reserve.
Unhealthy Diet – Processed food, sugary drinks, and oily food harm egg quality.
Excessive or Lack of Exercise – Extreme weight loss, obesity, and heavy workouts can reduce ovarian reserve.
Smoking & Alcohol Consumption – Disrupts hormonal balance and reduces egg quality.
Poor Sleep Patterns – Women with irregular sleep cycles face a higher risk of infertility.
Delaying Pregnancy – Eggs start diminishing after the mid-30s, making conception difficult.
How to Take Care of Your Reproductive Health
Making small but effective lifestyle changes can improve fertility and boost ovarian health. Here’s how:
Quit Smoking & Alcohol – Reduces damage to egg quality.
Practice Regular Exercise – Opt for yoga, walking, or swimming to enhance fertility. Avoid excessive workouts.
Maintain a Healthy Diet – Include foods rich in antioxidants, Vitamin D, E, and Omega-3 fatty acids:
- Green leafy vegetables
- Nuts & seeds
- Avocados
- Berries
- Cinnamon & ginger
Follow a Proper Sleep Schedule – Aim for 7-8 hours of sleep daily.
Manage Stress – Engage in meditation, deep breathing, and relaxation techniques.
Conclusion: Take Charge of Your Fertility
Raising awareness about declining ovarian reserve can help women take proactive steps to maintain their reproductive health. A balanced lifestyle, healthy diet, and regular medical check-ups can prevent future fertility issues.
If you’re planning a pregnancy or facing fertility concerns, consult a fertility specialist to explore ways to improve ovarian health and preserve fertility.
