Fertility is a complex process, and there are many factors that can impact your ability to conceive. However, there are simple steps you can take to increase your chances of getting pregnant.

Whether you are actively trying to conceive or just thinking about starting a family, these tips can help boost your fertility.

1. Maintain a Healthy Weight

Being underweight or overweight can both impact your fertility. Women who are underweight may not have enough body fat to ovulate regularly, while women who are overweight may experience hormonal imbalances that can make it more difficult to conceive.

Aim for a healthy weight by eating a balanced diet and exercising regularly.

2. Quit Smoking

Smoking can reduce a woman’s fertility by damaging both the ovaries and the eggs. For men, smoking can impact sperm quality and lower the chances of fertilization. Quitting smoking can improve your overall health and increase your fertility.

3. Reduce Alcohol Intake

Drinking alcohol can negatively impact both male and female fertility. For women, alcohol consumption can interfere with hormone production and ovulation, while for men, it can reduce sperm count and quality.

If you are trying to conceive, it’s best to limit your alcohol intake.

4. Get Enough Sleep

A lack of sleep can disrupt hormonal balance and reduce fertility. Aim for seven to eight hours of sleep each night to help support a healthy reproductive system.

5. Manage Stress

Stress can interfere with ovulation and lower sperm count, making it more difficult to conceive. Try to reduce stress in your life through relaxation techniques like yoga, meditation, or deep breathing exercises.

6. Eat a Healthy Diet

A well-balanced diet rich in whole grains, fruits, and vegetables can help support fertility. Avoid processed foods, sugary snacks, and trans fats, which can disrupt hormonal balance and impact fertility.

7. Take Prenatal Vitamins

Even if you are not yet pregnant, taking a daily prenatal vitamin can help support fertility. These vitamins contain folic acid, which has been shown to improve fertility and reduce the risk of birth defects.

8. Avoid Certain Medications

Some medications, such as certain antibiotics, antidepressants, and anti-inflammatory drugs, can impact fertility. Talk to your doctor about any medications you are taking and how they may affect your fertility.

9. Exercise Regularly

Regular exercise can help maintain a healthy weight, reduce stress, and support overall reproductive health. However, be careful not to over-exercise, as too much physical activity can also impact fertility.

10. Know Your Fertility Window

Finally, understanding your fertility window can be crucial when trying to conceive. Women are typically most fertile in the days leading up to ovulation, which occurs about 14 days before the start of your next period.

Keep track of your menstrual cycle and consider using ovulation predictor kits to help pinpoint your most fertile days.