For many couples, infertility can be a heartbreaking and difficult problem to overcome. Thankfully, there are steps you can take to improve your chances of conceiving. Below are 10 tips to boost your fertility:.

1. Maintain a healthy weight

Both being underweight and overweight can negatively affect fertility. Women who have a body mass index (BMI) between 18.5 and 24.9 are the most fertile.

Women who have a BMI under 18.5 or over 30 may have difficulty ovulating, which can lower the likelihood of conception. Men who are overweight may have lower sperm quality, which can also make it harder to conceive.

2. Eat a balanced diet

A healthy diet can help regulate hormones that play a role in fertility. Eating plenty of fruits and vegetables can provide important vitamins and minerals.

Consuming whole grains and lean proteins can help maintain a healthy weight and improve overall health. Avoiding processed foods, sugary drinks, and excessive caffeine and alcohol can also improve fertility.

3. Exercise regularly

Regular exercise can help maintain a healthy weight and improve overall health, which can boost fertility. However, over-exercising can negatively impact fertility, so it’s important to maintain a healthy balance.

4. Quit smoking

Smoking can harm fertility and increase the risk of miscarriage. It can also lower sperm count and motility in men. Quitting smoking can lead to improvements in fertility for both men and women.

5. Limit exposure to toxins

Exposure to chemicals and toxins in the environment can harm fertility. Avoiding tobacco smoke, pesticides, and household chemicals can help reduce exposure.

It’s also important to follow safety guidelines when handling any harsh chemicals or toxic substances.

6. Manage stress

Stress can negatively impact fertility by altering hormones that regulate ovulation and sperm production. Managing stress through relaxation techniques such as yoga, meditation, or deep breathing can help improve fertility.

7. Get enough sleep

Getting enough sleep is important for overall health, including fertility. Lack of sleep can disrupt hormones that regulate ovulation and sperm production. Aim for seven to nine hours of sleep per night.

8. Consider fertility supplements

Several supplements have been shown to improve fertility, including folic acid, zinc, vitamin E, and coenzyme Q10. However, it’s important to talk to a doctor before taking any supplements to make sure they are safe and effective.

9. Know your ovulation window

To conceive, you need to have sex during your ovulation window – the time when your ovaries release an egg. Knowing when this window occurs can help maximize your chances of conception.

There are several methods for tracking ovulation, including tracking your basal body temperature, cervical mucus, and ovulation predictor kits.