Infertility can be a frustrating and disheartening issue for many couples trying to conceive.

While it can be a complex and multifactorial problem, there are several expert-backed tips that can help increase fertility and improve the chances of getting pregnant. Whether you’re just starting your journey to parenthood or have been trying for a while, incorporating these strategies into your lifestyle can make a significant difference. Read on to discover eight expert tips on how to increase fertility.

1. Maintain a Healthy Weight

One of the first steps in boosting fertility is maintaining a healthy weight. Both being underweight and overweight can have negative impacts on reproductive health.

Excess body fat can disrupt hormone production, leading to irregular menstrual cycles and ovulation problems, while being underweight may result in a lack of essential nutrients for reproductive function. Ensure you adopt a balanced diet and engage in regular exercise to achieve a healthy weight, but avoid excessive exercise or extreme dieting, as they can also negatively affect fertility.

2. Eat a Nutrient-Rich Diet

A well-balanced diet filled with essential nutrients is crucial for optimal fertility. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your daily meals.

Certain nutrients, such as folic acid, iron, zinc, and antioxidants, play a vital role in reproductive function. Incorporate foods like leafy greens, citrus fruits, nuts, seeds, and legumes into your diet to ensure you’re getting the necessary nutrients to support fertility.

3. Manage Stress Levels

Stress can significantly impact hormonal balance and interfere with reproductive processes. High levels of stress can disrupt ovulation, delay menstruation, and reduce sperm count and motility.

Incorporating stress management techniques into your daily routine, such as yoga, meditation, deep breathing exercises, or engaging in hobbies, can help reduce stress levels and improve fertility. Consider seeking professional support if you’re struggling with chronic stress or anxiety.

4. Don’t Smoke or Use Recreational Drugs

Smoking and recreational drug use have been linked to decreased fertility in both men and women. Smoking, in particular, can damage reproductive organs, affect hormone levels, and reduce egg and sperm quality.

Quitting smoking and avoiding recreational drug use can significantly increase your chances of conceiving. Seek support from healthcare professionals, counseling services, or support groups if you need assistance in quitting these habits.

5. Limit Alcohol Consumption

While moderate alcohol consumption may not have a significant impact on fertility, excessive alcohol intake can disrupt hormonal balance and impair reproductive function.

Alcohol can affect sperm production, motility, and quality in men and disrupt menstrual cycles and hormone production in women. It’s advisable to limit alcohol consumption when trying to conceive and throughout pregnancy to avoid any potential complications.

6. Get Regular Exercise

Regular exercise not only helps you maintain a healthy weight but also improves overall reproductive health.

Engaging in moderate-intensity exercises, such as walking, cycling, or swimming, for at least 30 minutes most days of the week can boost fertility. However, avoid excessive exercise, as it can disrupt hormonal balance and interfere with ovulation. Consult with a healthcare professional or a fitness expert to establish an exercise routine suitable for your individual needs.

7. Monitor and Track Your Menstrual Cycle

Understanding your menstrual cycle and tracking ovulation can significantly increase your chances of conceiving.

Use methods such as monitoring basal body temperature, tracking cervical mucus changes, or utilizing ovulation prediction kits to identify your fertile window. Having intercourse during this time ensures sperm is present when the egg is released, maximizing the chances of fertilization. Various apps and online tools are available to help you track your cycle and predict ovulation accurately.

8. Seek Professional Guidance

If you’ve been actively trying to conceive for a year without success (or six months if you’re over 35 years old), it’s advisable to consult a healthcare professional specializing in fertility.

A healthcare provider can assess your reproductive health, identify any underlying issues, and provide appropriate guidance and treatment options. Depending on the situation, fertility treatments such as medication, intrauterine insemination (IUI), or in vitro fertilization (IVF) may be recommended to increase your chances of becoming pregnant.