Beyond the nursery: How reproductive health and the environment connect

Nothing in this article is or should be construed as medical advice; for any medical questions, consult your healthcare professional. 

When it comes to trying to conceive, it’s easy to focus on what goes into your body. Nutrition is a key building block to fertility, but what about what’s around your body? Creating a healthy, thriving home environment matters too, and certain factors can have an impact on your fertility and health. But don’t raid your fridge and cleaning supplies just yet. We’ll walk through science-backed advice with practical changes you can make gradually. 

Monitor your air quality

It’s no secret that overall air quality has an impact on your health and lungs, but some evidence also suggests that indoor and outdoor air quality can impact fertility.¹ Common air pollutants can include:

• Fuel-burning appliances (like gas stoves) 
• Excess moisture 
• Building materials or furniture finishes
• Tobacco products (including vaping and secondhand smoke)
• Heating, ventilation, and air conditioning systems that need maintenance
• Outdoor air pollution (like dust, smoke and car emissions)² 

Immediate effects of low-quality air may include headaches, dizziness and fatigue — all of which are treatable,² but not something you want to deal with on top of pregnancy symptoms. So whether you’re TTC or nesting for your newest family member, here are some ways to improve the air quality in your home: 

Practical tips

• Keep an eye on air quality in your area and consider staying inside on days with high pollutants.
• Open your windows often (if pollution in your area is low) and use exhaust fans to boost ventilation in moist areas.
• Make sure your HVAC system is running smoothly and replace the filter if needed.
• Consider putting air purifiers in high-traffic or messy areas (like a living room or near a litterbox).<
• Quit smoking or vaping (especially if you are TTC) and ask anyone who shares your space to only do so outdoors.
• Invest in an air quality tester that can gauge carbon dioxide (CO2), carbon monoxide, radon, humidity and more.
• If you suspect your home contains materials with mold or asbestos, call a professional for diagnosis and removal. 

Prioritize the bedroom

But not for the reasons you might be thinking! Yes, a healthy sex life is an essential component to getting pregnant. But did you know that sleep also plays a key role? In both men and women, sleep deprivation is one of the causes of infertility.³ Your sleeping habits drive the sex hormones necessary for reproduction³, so getting your eight hours makes a difference if you’re TTC. Good sleep is also important when you’re pregnant; sleeping less than six hours has been linked to longer labors and increased risk for cesarean delivery.⁴ So how can you create a space that promotes good sleep? We have some ideas:

Practical tips

• Get natural sunlight exposure during the day (just don’t forget your sun protection).
• Limit alcohol, caffeine and tobacco in the hours before bed.
• Create a calming bedtime routine with gentle activities like a warm bath, light stretching or relaxing meditation practice.
• Adjust your thermostat and your bedding so you don’t overheat at night.
• Reduce your blue light exposure in the evenings. Replace scrolling on your phone with reading a book or journaling.
• If noise or light keeps you up, try some ear plugs, an eye mask, a noise machine or blackout curtains. 
• Consult a healthcare professional about any medications or supplements that might help you get some quality z’s. 

Make swaps in your kitchen

A balanced diet is key to getting essential nutrients to you and your baby. But other swaps in the kitchen can make a difference, too. It’s a common space in your house to come across endocrine-disrupting chemicals (EDCs), which are natural or man-made chemicals that can interfere with your hormones.⁵ Studies have shown that certain EDCs can impact fertility by affecting ovarian development, follicle formation and the likelihood of PCOS.⁶ Bisphenol A (or more commonly known as BPA) is a common culprit found in plastic food packaging and in the lining of certain canned foods and beverages.⁵ Per- and polyfluoroalkyl substances (PFAS) are often found in the coatings for nonstick pans and cookware.⁵ Here are some simple swaps to make in your cupboards and fridge:

Practical tips

• Use glass or stainless steel for food storage.
• Avoid heating food in plastic (including microwaved meals and takeout containers).
• When possible, avoid heavily-processed or prepackaged food.
• Swap your nonstick cookware for cast iron, stainless steel or ceramic options.
• Wash all produce thoroughly to remove any residual pesticides. 
• When purchasing kitchenware, look for labels that specify the product is "BPA-free."

Check your everyday household supplies

Those EDCs in your kitchen? They can also be found in other household items, from all-purpose cleaners to your perfume. Phthalates can also interfere with fertility wellness⁶, and are found in hundreds of products, including fragrances, nail polish, hair spray, aftershave, cleansers and shampoos.⁵ Triclosan is another EDC often added to liquid body washes and soaps.⁵ As you restock these products, consider these tips:

Practical tips

• When shopping, look for labels that specify the product is “paraben-free” or “phthalate-free.”
• Opt for unscented, fragrance-free products when possible.
• Try homemade solutions for cleaning tasks. (Vinegar and baking soda can both work wonders!)
•  Avoid air fresheners and candles unless you’ve taken a good look at the ingredients list.

Start with small changes in balancing your environment and pregnancy

If you’re tempted to pack your online shopping cart with new gadgets or throw out every single chemical in the house, pause. Take a deep breath. A frantic overhaul will likely only stress you out (remember, those eight hours of rest are important). Start making manageable changes by trying out one or two swaps or habits on this list first:

• Try a daily 20-minute walk to get natural light and fresh air.
• Download an air quality app to help you adjust any daily outdoor activities.
• Next time you need new laundry detergent or dish soap, swap to a fragrance-free option.
• Implement a phone ban before bed.
• Save glass jars to use instead of plastic food storage.

Think of being mindful of reproductive health and the environment as a type of “pre-nesting.” Creating a healthy home environment is just one part of the preparation process for this next exciting chapter. Mindful changes, no matter how small, can make a difference.

Related Articles 

• 12 Things to Do Before You Get Pregnant
• Factors That Can Affect Fertility and Ovulation
• How to boost fertility health: Steps that may help