Fertility is influenced by many factors, and understanding these elements is crucial for anyone trying to conceive. According to a WHO report, nearly 1 in 6 couples face challenges with infertility worldwide. While some factors are beyond our control, many aspects, particularly lifestyle, can significantly impact fertility.
In this blog, we’ll share 10 surprising fertility tips that can help enhance your chances of conception. By making changes to your diet, lifestyle, and stress management, you can create a healthier environment that promotes fertility.
A healthy weight is fundamental for fertility. Both being underweight and overweight can disrupt your hormonal balance and interfere with ovulation. Excess weight can lead to irregular periods while being underweight can prevent ovulation altogether.
Strive for a balanced weight by focusing on a nutritious diet and regular physical activity. If you're unsure where to begin, seek guidance from a healthcare provider to create a personalised plan that suits your needs.
The foods you eat can deeply impact your fertility. Nutrients like folic acid, vitamin D, and antioxidants help maintain hormonal balance and improve egg quality. Healthy fats, especially omega-3s that are found in fish, nuts, and seeds, support hormone production.
Include nutrient-dense foods, such as leafy greens, whole grains, lean proteins, and healthy fats in your meal. Try to minimise processed foods, refined carbs, and excessive sugar intake.
Regular physical activity plays an influential role in maintaining a healthy weight, improving circulation, and reducing stress, which are all vital factors for fertility. However, intense or excessive exercise can harm your reproductive health by disrupting hormone levels and menstrual cycles.
Aim for moderate exercise like brisk walking, swimming, or yoga for around 30 minutes most days of the week. Avoid overly strenuous workouts if you're trying to conceive.
Chronic stress can negatively affect fertility by throwing off hormone production. Elevated cortisol levels (the stress hormone) can disrupt ovulation and reduce your chances of conceiving. Integrate stress-relieving activities into your daily routine, like yoga, meditation, or deep breathing exercises. Taking time for relaxation can help lower stress levels and promote hormonal balance.
Sleep is necessary for maintaining overall health, including your reproductive health. Poor sleep can interfere with hormone regulation and affect ovulation and menstrual cycles. Try to have 7-9 hours of quality sleep every night. Establish a calming bedtime routine, restrict screen time before bed, and abstain from caffeine later in the day to further enhance your sleep quality.
Environmental toxins, such as those found in plastics, cleaning products, and pesticides, can disrupt your hormones and negatively impact fertility. Limiting exposure to these substances can be beneficial for reproductive health. Whenever possible, choose organic foods, and natural cleaning products, and reduce your use of plastic containers. Additionally, try to avoid cosmetics and personal care items that contain harmful chemicals.
Both smoking and excessive alcohol intake are harmful to fertility. Smoking can damage egg quality and reduce sperm count, while alcohol can affect hormonal levels and disrupt ovulation. If you're trying to conceive, quitting smoking and limiting alcohol intake are essential. If you need help with breaking these habits, seek professional support.
Understanding when you’re ovulating is key to boosting your chances of conception. Tracking ovulation allows you to time intercourse for the best opportunity to conceive. Use ovulation predictor kits, track your basal body temperature, or download fertility apps to help monitor your menstrual cycle and determine your most fertile days.
Certain supplements may support reproductive health and improve fertility. Commonly used supplements for women include folic acid (which helps reduce birth defects), CoQ10 (for improving egg quality), and vitamin D (to support hormonal balance). Before starting any fertility supplements, consult with a healthcare provider to make sure they align with your fertility goals and overall health.
If you’ve been trying to conceive without success, it may be time to seek the advice of a fertility specialist. A fertility expert can evaluate your reproductive health, identify any underlying issues, and help create a personalised plan to maximise your chances of conception. If you’re over 35 and have been trying for six months or more, or under 35 and trying for a year with no success, it’s important to get professional guidance to optimise your fertility treatment options.
Making small but meaningful changes to your lifestyle can help support your fertility naturally. From achieving and maintaining a healthy weight to managing stress and tracking ovulation, each of these tips contributes to enhancing your reproductive health. Remember, fertility is a holistic process, and taking care of your mind and body can significantly improve your chances of conception.
If you’re ready to improve your fertility and take control of your reproductive health, Parency IVF is here to help. Our team provides personalised care, combining lifestyle adjustments, medical treatments, and advanced fertility techniques just for you. Book your consultation today and start your journey toward successful conception.
