Lifestyle and Your Fertility Journey
Caffeine and Fertility
We all love our coffee, but how does it affect our fertility? High levels of caffeine consumption (500mg/day or more than 5 cups of coffee per day) have been associated with decreased fertility. Overall, moderate consumption (1-2 cups per day) does not appear to have any detrimental effects. So if coffee is something you enjoy in the morning, please don't deprive yourself, infertility is already hard enough.
Marijuana and Fertility
We know that smoking tobacco has significant adverse effects on fertility, but what about marijuana? Studies have shown increased risk of infertility in women, lower sperm counts in men and decreased ability of sperm to fertilize an egg. However, data from the National Survey of Family Growth and North American Preconception Cohort Study showed no association between marijuana use in men and women, and time to pregnancy. 5
Summary: Why chance it? Optimize your health. Do not use.
How much water should you drink in a day?
In general the National Academy of Science Engineering and Medicine suggests that women get a total of 11 cups (2.7 L) and men get 16 cups (3.7L) of water per day. However, this does depend on your size and weight, activity level and where you live. In general, try to drink 0.5-1oz of water for each pound you weigh everyday (150lb would be 75-150oz water/day).
Walking Everyday
Did you know that "Sedentary" is defined as less than 5,000 steps per day?? I was BLOWN away by this fact, and unfortunately have fallen into this category on more days that I care to admit. I encourage you to love your body and commit to movement every day, ideally over 5,000 steps or at least 30min of exercise.
Reaching your daily step goals:
Park in the space farthest from the door in every parking lot
Take the stairs instead of the elevator
Take the stairs instead of the elevator
Use the bathroom farthest from your desk/station at work
Walk during your lunch hour (even 10 minutes will make a difference)
Start small and build from there
Habit Formation
Habit formation is the process by which a behavior, through regular repetition, becomes automatic or habitual. Do you ever think about brushing your teeth? No, you just get up and do it. Have you heard of the 21/90 rule?
The rule is simple enough. Commit to a personal or professional goal for 21 straight days. After three weeks, the pursuit of that goal should have become a habit. Once you've established that habit, you continue to do it for another ninety days.
Of everything discussed above, what is one goal you choose to commit to making a habit?
This content is for educational purposes only and should not be considered medical advice.
