Surprising Ways Your Lifestyle Can Affect Your Fertility: What Women in Western Sydney Should Know

You don’t need to be deep into fertility struggles for this topic to hit close to home.

Maybe you’ve only just started trying. Or maybe you’ve been quietly wondering why it hasn’t happened yet. You’re tracking ovulation, eating your greens, dodging soft cheese like a pro, and still, nothing.

As a birth photographer and a mum, I know this space all too well. Our son was conceived through IVF after our own fertility struggles. I remember the appointments, the questions, the hope that would build and then crash again. I also remember the deep, chest-bursting joy when the doctor called to tell me the exciting news - that I'm finally pregnant! That feeling never leaves you.

Many of the women I photograph share similar stories. Some are still in that in-between space of hoping and wondering. Others arrive at their sessions buzzing with the excitement of finally falling pregnant after years of trying. It’s tender and powerful and honestly, one of the biggest privileges of this work.

So today I want to share a few surprising ways your everyday lifestyle can actually nudge the needle when it comes to fertility - for better or worse.

This is not about blaming or adding more to your plate. It’s about awareness. A little more self-compassion. And knowing what’s within your control.

Just a quick note before we dive in - this post is here to support and inform, but it’s not medical advice. If you’re worried or trying to conceive without success, speak to a qualified health professional you trust.

Let’s start with the big one...

1. Stress (yep, again)

I know, I know - you’ve heard it before. But stress doesn’t just feel bad. It actually messes with your hormones. When your body is in fight-or-flight mode, ovulation can get delayed or skipped entirely. In men, stress can lower sperm count and quality.

According to a study, women with high levels of alpha-amylase, a biomarker for stress, were found to have a lower chance of getting pregnant compared to women with lower levels of the biomarker (Lynch et al., 2014).

You don’t need to overhaul your life. Sometimes even 10 minutes of mindfulness while making tea can start to regulate your nervous system. If you're keen for something more, there’s an amazing prenatal aqua and yoga class at Blacktown Leisure Centre which I loved during my pregnancy days:

https://www.blacktownaquaticandsports.com.au/Health-and-Fitness/Aqua-and-Yoga-Natal

2. Environmental toxins

Chemicals in your cleaning products, skincare, and even plastic containers can impact fertility. Pesticides, BPA, phthalates - these all have hormone-disrupting effects. And they’re everywhere.

We’re not aiming for perfection here. I started small - switched plastic containers for glass and now I make a mean vinegar spray (seriously, it's the cleanest my mirrors have ever been!). Add eucalyptus for that freshly clean scent.

If you’re local, The Source Bulk Foods (Rouse Hill) and Nourished Earth (Penrith) both stock non-toxic options for cleaning products, pantry staples, and personal care items.

3. Poor diet (but hold the guilt)

Let me be clear - I love a good dirty burger. I’m definitely not here to judge.

But when it comes to fertility, your body needs specific nutrients to support hormone function and egg and sperm quality. Excess sugar and processed foods can throw things off balance.

A small win? Frozen veggies. They’re just as nutritious as fresh and don’t go yuck by Thursday. If you're into smoothies, a simple mix of spinach with banana, frozen berries, chia, and almond milk can be a great way to sneak in some fibre and greens. I personally love adding fruit to my morning oats with a drizzle of honey!

4. Vitamin D deficiency

Sunshine is powerful. Vitamin D helps regulate hormones and supports egg and sperm development - yet most of us are deficient without realising.

The fix? Short bursts of morning sun, just a 10 minute walk after a meal can be beneficial or you can supplement if needed.

If you're already trying everything else, this one’s an easy box to tick.

5. Not enough sleep

It’s no secret that sleep is foundational to health, but it’s often overlooked in fertility. Less than 6 hours per night? That can throw off your hormones, mess with ovulation, and cause sperm count to drop. A 2022 study found that women who slept for less than six hours per night had a higher risk of infertility compared to women who slept for seven to eight hours per night (Poli et al., 2018).

Quality sleep really matters, and it's something I'm still working on myself. These days, I try to wind down earlier and keep the bedroom a calm, quiet space. No screens, just a warm shower and a bit of silence to help my body reset.

6. Over-exercising

Exercise is amazing, but this fact really shocked me!

Excessive, high-impact workouts can disrupt ovulation, suppress reproductive hormones and can even cause irregular periods in women.

You don’t need to quit your gym and the weights (please don't quit the weights!). But it’s worth tuning into how your body feels and making space for slower movement too. Adding in some gentle stretching or a light walk can help balance things out. If you're in Western Sydney, Studio Vela Pilates in Arndell Park offers beautiful strength and mobility classes specifically for women.

7. Dental health

As if we didn’t have enough reasons to go to the dentist regularly, now we can add “helping with fertility” to the list!

Poor dental health and gum disease have been linked to fertility problems in both men and women. Bacteria from gum disease can enter the bloodstream and cause inflammation, which can affect fertility.  

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8812457/

8. Alcohol

No moralising here - just facts. Heavy drinking is known to reduce fertility in both men and women. But if you enjoy the occasional glass of wine, don’t panic. Moderation is key.

That said, if you’re actively trying, you might consider taking a break and seeing how your body responds.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504800/

Final Thoughts

Fertility is complex. There’s so much we can’t control. But there are some things we can shift - gently, one step at a time.

If you’re in that tender in-between space of trying, hoping, wondering... I see you.

And if the next part of your story involves growing your family, I’d be honoured to help document that journey. Whether it’s your first scan or the first cry in the delivery room, birth photography is about honouring the fullness of your story. You can view my portfolio here.