For many couples trying to conceive, making the decision to start a family can be an exciting, yet sometimes challenging, time.

While there are a variety of factors that can impact fertility, there are also a number of natural strategies that you can try to increase your chances of conceiving. Here are six strategies to explore:.

1. Maintain a healthy weight

If your body mass index (BMI) falls outside of the healthy range (18.5 to 24.9), this can have a negative impact on your fertility. Being overweight or underweight can disrupt your menstrual cycle and reduce your chances of ovulation.

One study found that women with a BMI of 25 or greater were 33% more likely to experience ovulation problems compared to women with a healthy BMI. To improve your fertility, aim to maintain a healthy weight through exercise, a balanced diet, and regular check-ins with your healthcare provider.

2. Eat a nutritious diet

What you eat can also play a role in fertility. Some nutrients that are particularly important for fertility include protein, iron, zinc, and folate. Be sure to include a variety of fruits, vegetables, lean protein sources, and whole grains in your diet.

Additionally, be cautious of highly processed foods, added sugars, and saturated fats, which can contribute to inflammation in the body and harm your overall health and fertility.

3. Manage stress

Stress can impact fertility by disrupting the delicate balance of hormones needed for conception. To manage stress, try incorporating relaxation techniques into your routine such as yoga, meditation, or mindfulness exercises.

Additionally, consider talking with a mental health professional if you’re experiencing anxiety or depression.

4. Get adequate sleep

Adequate sleep is also important for fertility. A study found that women who slept less than seven hours per night had a 15% lower chance of conception compared to women who slept at least eight hours per night.

Make sleep a priority by establishing a consistent sleep routine, avoiding caffeine and electronic devices before bed, and setting up a sleep-friendly environment (i.e. cool, dark, and quiet).

5. Exercise regularly

Regular exercise is important for overall health and can also improve fertility. Exercise can help regulate menstrual cycles, reduce stress, and improve blood flow to the reproductive organs.

However, excessive exercise can have a negative impact on fertility, so it’s important to find a balance. Aim for moderate exercise, such as brisk walking, cycling, or yoga, for at least 30 minutes per day.

6. Consider natural supplements and herbs

While more research is needed, some supplements and herbs may have a positive impact on fertility. Supplements such as Coenzyme Q10, omega-3 fatty acids, and vitamin D may improve egg quality and overall fertility.

Additionally, herbs such as chasteberry and maca root have been used traditionally to support fertility. However, it’s important to consult with a healthcare provider before starting any new supplements or herbs, as some may interact with medications or have other potential risks.

By incorporating these natural strategies into your routine, you can maximize your fertility and increase your chances of conceiving. Remember to also be patient, as fertility is a complex process and results may take time.