What is reproductive health and how can you take care of it naturally?
Reproductive health is an essential part of each person’s overall well-being and sexual and reproductive health. Understanding what reproductive health is is the first step towards taking care of your fertility, preventing disease and maintaining a fulfilling life on a physical, mental and emotional level.
At URE Centro Gutenberg, we know that achieving the dream of becoming parents starts with a good foundation: taking care of your reproductive health through prevention and healthy habits.
Balanced diet and fertility
A healthy diet is a fundamental pillar of sexual and reproductive health. Scientific studies show that diet influences the quality of eggs and sperm, as well as hormonal balance.
Choosing a Mediterranean diet—rich in fruit, vegetables, whole grains, oily fish and olive oil—improves reproductive function and helps maintain a healthy weight. Antioxidants (vitamins C and E, zinc and selenium) protect reproductive cells from oxidative damage, while reducing ultra-processed foods and sugars promotes hormonal regulation.
Tip: include nuts, avocados, legumes and green leafy vegetables, and limit your consumption of alcohol and saturated fats.
For more information, check out our blog on nutrition and fertility.
Regular physical activity and hormonal health
Regular exercise is key to reproductive health. Being overweight and obese have also become major health problems. In this case, it is associated with an increase in diseases and complications for physical, mental and social health. Its incidence is now considered a global epidemic, affecting more than 50% of the population between the ages of 25 and 64. Obesity is associated with lower quality oocytes and sperm, higher incidence of miscarriage, lower pregnancy rates and greater problems during pregnancy, as well as during childbirth and for the newborn.
Moderate physical activity improves circulation, regulates weight and balances hormones. Both a sedentary lifestyle and excessive exercise can alter the menstrual cycle or semen quality.
Tip: spend at least 30 minutes a day exercising, choose activities you enjoy and avoid extreme workouts if you are trying to conceive.
Avoid tobacco, alcohol and other substances
Taking care of your sexual and reproductive health also means avoiding tobacco, alcohol and drugs. These substances reduce ovarian reserve, alter hormone levels and affect semen quality.
Tip: if you are trying to conceive, give up tobacco and alcohol completely and adopt habits that promote good reproductive health.
Stress management and adequate rest
Chronic stress can disrupt ovulation, reduce libido, and negatively affect sexual and reproductive health. Sleeping less than 7 hours a day also influences hormonal function and fertility.
Practising relaxation techniques such as meditation, conscious breathing, or mindfulness helps maintain emotional and physical balance.
Tip: disconnect from screens before bed, create rest routines, and prioritise your mental wellbeing.
Medical check-ups and early diagnosis
Understanding reproductive health means knowing when to see a specialist. Regular check-ups allow for the early detection of hormonal imbalances, low ovarian reserve, or semen problems.
At URE Centro Gutenberg, we have a specialised medical team that provides personalised care to each patient, combining science, experience and empathy.
In this article, you can find out what tests are needed before assisted reproduction treatment.
Tip: if you have been trying to conceive for more than a year (or six months if you are over 35), have a fertility assessment to protect your reproductive health.
Additional healthy habits to improve fertility
Hydration and environmental control
Staying well hydrated and reducing exposure to environmental pollutants also benefits sexual and reproductive health. Substances such as pesticides, plastics containing phthalates or bisphenols can disrupt the endocrine system and affect fertility in both men and women.
Tip: use glass containers, eat organic foods whenever possible, and avoid prolonged contact with household chemicals.
Emotional well-being and communication with your partner
Fertility depends not only on the body, but also on emotional balance. Open communication with your partner and psychological support in times of uncertainty strengthen reproductive health and reduce the impact of stress on the process.
Participating in support groups or emotional therapy can be a powerful tool for maintaining motivation and well-being on the journey to motherhood or fatherhood.
Taking care of your health is taking care of your fertility
Taking care of your reproductive health is taking care of yourself. Small daily habits such as eating well, exercising, sleeping properly and reducing stress can make a big difference to your fertility and overall well-being.
At URE Centro Gutenberg, we accompany you with more than 35 years of experience, professionalism, and a comprehensive approach to sexual and reproductive health, helping you fulfil your dream of starting a family.
Your health is the first step towards your dream of becoming a mum or dad. If you need personalised guidance, contact our medical team.
Dr Claudio Álvarez Pinochet
Medical Director – Gynaecologist specialising in reproductive medicine
