To naturally increase fertility, maintain a healthy weight through a balanced diet and regular exercise. Stay hydrated, manage stress with activities like yoga, and ensure you get enough sleep. Limit alcohol and caffeine, quit smoking, and minimize exposure to environmental toxins. Track your menstrual cycle. While these lifestyle changes can help with overall reproductive health, consulting a healthcare provider for personal advice and guidance is important.

Eat foods rich in antioxidants

Antioxidants such as folate and zinc may improve fertility for both men and women. They deactivate free radicals in the body, which can damage sperm and egg cells. A study of young and adult men found that eating 75 grams of antioxidant-rich walnuts daily improved sperm quality.

A study of 232 women found that higher folate intake was associated with higher implantation rates, clinical pregnancy, and live births. Foods such as vegetables, fruits, nuts, and grains are full of useful antioxidants such as vitamins C and E, folate, beta-carotene, and lutein.

Eat a bigger breakfast

Eating a substantial breakfast may help women with fertility problems. Eating a bigger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a leading cause of infertility.

For women of average weight with PCOS, eating more calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of both can contribute to infertility.

Certainly, it is crucial to consider the daily calorie intake. Increasing the portion size during breakfast can reduce the portion size for meals later in the day.

Avoid trans fats

Daily consumption of healthy fats is important for boosting fertility and overall health. However, trans fats have been linked to an increased risk of infertility due to their negative effects on insulin sensitivity.

Trans fats are usually found in hydrogenated vegetable oils and are commonly found in some margarine, fried foods, processed foods, and baked goods. Studies have shown that diets higher in trans fats and lower in unsaturated fats are associated with infertility in both men and women.

If you have PCOS, reduce your carbohydrate intake

Reducing carbohydrate intake is recommended to treat polycystic ovary syndrome (PCOS). A low-carb diet, in which less than 45 percent of calories come from carbohydrates, is often recommended for women with PCOS. Several studies show that managing carbohydrate intake can positively affect various aspects of PCOS.

Lowering carbohydrate intake may help with weight management, lower insulin levels, and fat loss, all of which contribute to improved menstrual regularity. Taking a healthy approach to eating less carbs is essential. Consider incorporating nutrient-dense foods such as lean proteins, vegetables, and whole grains while minimizing processed and refined carbohydrates. A consultation with a health care professional or a registered dietitian can help customize a low-carb diet tailored to your health needs and PCOS management.

Change protein sources

Replacing some animal proteins with plant protein sources is associated with a reduced risk of infertility.

When 5% of total calories come from plant protein instead of animal protein, the risk of ovulatory infertility is reduced by more than 50%. Consider replacing some of the proteins in your diet with proteins from vegetables, beans, lentils, nuts, and low-mercury fish.

Eat less refined carbohydrates

It is not only the amount of carbohydrates but also the type that may be problematic. Refined carbohydrates, which include sugary foods and drinks, and processed grains, including white pasta, bread, and rice, may be especially problematic.

These carbohydrates are absorbed very quickly and cause an increase in blood sugar and insulin levels. Refined carbohydrates also have a high glycemic index (GI). Insulin is chemically similar to ovarian hormones, which help the eggs mature. A constant increase in insulin can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need them. This can contribute to egg immaturity and ovulation. Since PCOS is associated with high insulin levels, refined carbohydrates can make it even worse.

Choose full-fat dairy products

High consumption of low-fat dairy products may increase the risk of infertility, while high-fat dairy foods may reduce it. The results showed that women who consumed one or more servings of full-fat dairy daily were 27 percent less likely to be infertile. To take advantage of these potential benefits, try replacing one low-fat dairy with one serving of full-fat dairy, such as a substitute for a glass of whole milk or full-fat yogurt.

Physical activity

Exercise has many health benefits, including increased fertility. Increasing moderate physical activity positively affects the fertility of women and men, especially obese people. Of course, excessive exercise may change the energy balance in the body and negatively affect the reproductive system. If you plan to increase your activity, add it gradually.

Add a multivitamin

If you take a multivitamin, you may experience less ovulatory infertility. Vitamins’ micronutrients play an essential role in fertility. For women trying to conceive, a multivitamin containing folate may be helpful. Talk to your doctor about supplements, including multivitamins that can help you get closer to becoming pregnant.

Have regular sex

Couples who have regular sex significantly increase their chances of conceiving. When a woman releases an egg from one of her ovaries (ovulates), the egg has only 12 to 24 hours to be fertilized.

But, since sperm can live up to 5 days inside her reproductive tract, having regular sex means that, in theory, there will always be a few (millions) of live sperm around to fertilize her egg once it’s released.

For this reason, if you have sex three times a week on average, you will significantly increase your chances of getting pregnant. But don’t try to plan or schedule sex for a specific day or time of day, as this can be detrimental to your relationship and cause stress and anxiety.

Take time to relax

As the stress level increases, the chances of pregnancy decrease. This is probably due to the hormonal changes that occur during stress. Getting support and counseling may reduce anxiety and depression levels and increase your chances of conceiving.

Aim for a healthy weight

Weight is one of the factors affecting fertility in men and women. Being overweight or underweight is associated with increased infertility. Maintaining a healthy weight helps improve fertility in both men and women. In men, excess body fat is associated with:

• Lower sperm count
• Higher estrogen levels
• Changes in testosterone levels
• Poor sperm motility
• Erectile dysfunction
• An increase in the temperature of the testicles

For women, their chances of getting pregnant can be directly affected by their body fat percentage, as too much or too little can disrupt ovulation, especially if they also experience irregular menstrual cycles.

Get rid of bad habits

Smoking, alcohol, and drugs can harm the fertility of men and women and increase the possibility of miscarriage.

Smoking

Quitting smoking makes couples more successful when trying to conceive. This is because when a woman smokes or is a passive smoker, her ovarian reserve is reduced, and her fallopian tubes are damaged, doubling her chances of developing the disease.

For men, it is the DNA in the sperm that is damaged when smoking, and this not only reduces their chances of fertility but also increases the risk of miscarriage.

Alcohol

Alcohol consumption recommendations are different for men and women. Studies have shown that even moderate drinking can reduce women’s fertility, and the more alcohol a woman drinks, the lower her fertility.

Also, since there is no safe limit for alcohol consumption in pregnancy, it is recommended that you avoid drinking alcohol while trying to conceive. As a general rule, if you’re a woman trying to get pregnant, it’s best to stay away from alcohol. Alcohol consumption can affect male fertility when trying to conceive. Heavy and chronic alcohol consumption may lead to a decrease in the quality and production of sperm.

Illegal drugs

Illegal drugs can compromise male and female fertility and increase the risk of pregnancy. Drugs such as cannabis or cocaine can negatively affect testosterone levels, sperm quality, and libido in men, disrupt hormonal function, and affect the function of reproductive organs in women.

The bottom line

Good nutrition is essential for a healthy body and reproductive system and can help you get pregnant. A nutritious diet and positive lifestyle changes can help boost fertility and prepare the body for pregnancy.

Starting healthy eating and lifestyle choices today is important if you’re trying to get pregnant. But don’t let stress and worry get over you. Talk to your healthcare team to find the best options for you.

If you are planning to get pregnant, Dr. Arjang Naim can help you in the beginning and continue the journey.

Additional questions

1. What role does regular exercise play in fertility?

Regular exercise is crucial to fertility by promoting overall health and hormonal balance. Moderate physical activity contributes to regulating reproductive hormones, improves blood circulation, and helps maintain a healthy weight—all of which positively influence fertility. However, excessive or intense exercise should be avoided, as it may have the opposite effect on reproductive health. Finding a balanced exercise routine is key to supporting fertility.

2. Are there specific vitamins and minerals that play a crucial role in fertility?

Yes, some vitamins and minerals play a vital role in fertility. Folic acid is essential for early fetal development. Vitamin D is important for hormonal balance and reproductive health. Iron supports the proper transport of oxygen and is beneficial for the health of the mother and fetus. In addition, adequate intake of zinc and selenium is associated with improved sperm quality in men.

3. What is the significance of adequate sleep for fertility?

Adequate and quality sleep is very important for fertility. Proper sleep is very important for hormonal balance, including reproductive hormones. Lack of sleep or irregular sleep patterns may disrupt hormonal cycles, potentially affecting ovulation in women and sperm production in men.

4. Is there a connection between caffeine consumption and fertility?

Yes, there is a link between caffeine consumption and fertility. Excessive caffeine consumption is associated with a higher risk of fertility problems. Caffeine can interfere with hormone production, potentially affecting your menstrual cycle and making it more difficult to get pregnant. Generally, it is recommended for people trying to get pregnant to moderate their caffeine intake.

5. How do hormonal imbalances affect fertility?

Hormonal imbalances can significantly impact fertility. Proper hormonal regulation is essential for menstrual, ovulation, and reproductive health.