For couples hoping to have a baby, increasing fertility is key. If you’re having trouble conceiving there are medical procedures, such as in vitro fertilization (IVF) and intrauterine insemination (IUI) that may help, but there are also many ways to increase your fertility naturally. From eating healthy to starting an exercise regimen and taking supplements, these six healthy habits and natural fertility boosters will help you increase your fertility and, therefore, your chance of having a baby!
Natural Fertility Boosters & Tips
Eat Well
The good news for women trying to get pregnant is that if you eat healthy already, you won’t need to make many changes to increase your fertility! Eating enough fruits, veggies, complex carbs, and lean proteins will help you get all the nutrients and vitamins you need to be at optimal health. Women who take care of their bodies by eating well are more likely to get pregnant than those who regularly eat overly-processed foods. Plus, these processed foods often contain artificial hormones, preservatives, or pesticides, which can negatively affect fertility.
Eating healthy meals will help increase your chances of conceiving, but the following nutrients are some of the most important:
- Folic acid – Folic acid is in many prenatal vitamins for a reason. This supplement has been proven to not only reduce a baby’s risk of developing neural-tube birth defects, but to also increase fertility. If you’re planning on conceiving, doctors recommend getting 400-800mcg of folic acid a day (leafy greens, citrus, beans, and whole grain rice naturally have folic acid)
- Zinc – Zinc deficiencies impact both male and female fertility and taking just 15mg of this powerful supplement a day can help enhance your chances of getting pregnant. Zinc is is many veggies, eggs, whole grains, beans, and more.
- Vitamin B6 – Vitamin B6 may increase the production of female sex hormones, including oestrogen and progesterone. These hormones are the ones that will help you get pregnant! You can find B6 in eggs, salmon, bananas, and some nuts.
- Vitamin C – We’ve all heard of vitamin C helping boost our immune systems, but it also may help trigger ovulation for women and increase sperm count for men! So grab an orange, grapefruit, or a handful of blueberries to enjoy this superfood.
- Vitamin E – Vitamin E can help enhance women’s hormone functions, which help with ovulation and fertility, and it may also increase a man’s sperm count.
Exercise
Like eating healthy, exercising regularly will help keep your body in tip-top shape to grow a baby. Aside from the many other issues being overweight can cause, excess body fat can trigger your body to overproduce hormones that disrupt ovulation. But being underweight is also dangerous and can make it harder to get pregnant. Pursue an ideal body weight by exercising regularly.
Doctors recommend getting at least 30 minutes of exercise 3-4 times a week, and combining both cardio and weight training. Cardio will help you slim down and improve your heart health, while lifting weights will help you gain muscle mass and lose fat.
Limit Alcohol Consumption
Alcohol is tough on anyone’s body, but it can be especially detrimental for women wanting to get pregnant. It alters estrogen levels and because estrogen is one of the hormones responsible for egg implantation, it can lead to a decreased ability to get pregnant. The occasional glass of wine here and there won’t ruin your chances of getting pregnant, but it may be something to avoid for people looking to start or grow their family.
Cut Out the Coffee
In addition to alcohol, caffeine can also negatively affect your fertility. Not only does it also alter your hormone levels, but it may also make getting pregnant take longer. Any more than 200 mg (or about 2 cups of coffee) could halt your baby-making progress!
Stop Smoking
It should come as no surprise that smoking isn’t doing your fertility any favors. This dangerous habit can damage your eggs, interfere with the fertilization and implantation process, and, even more, age your ovaries! Studies show that smoking can lead to premature aging of the ovaries and early menopause.
Track Your Fertility
There are many ways to track your fertility, and knowing your ovulation schedule can be one of the best ways to get pregnant naturally. A regular menstrual cycle occurs every 28-32 days, and ovulation occurs between the 8th and 18th day of a woman’s cycle. For example, with a 28-day cycle, ovulation will occur between the 11th and 21st day of that cycle. People have been using natural family planning to get pregnant (or avoid pregnancies) forever.
Once you know your most fertile days, or when you’re most likely to ovulate, it’s time to get it on! Coordinating your sex schedule with your ovulation schedule can help increase your chances of getting pregnant. Sperm can live for 2-5 days after intercourse, so plan your romantic nights around the above dates for the highest chance of success.
Trying for a baby is an exciting time, and these six tips and tricks will help you increase your fertility naturally. Living a healthy lifestyle, giving up alcohol and caffeine, and tracking your ovulation schedule may help increase your chances of conception.
