How to Increase Your Chances of Conceiving Naturally

After trying unsuccessfully to conceive, many couples realize that getting pregnant is more challenging than they had expected. Unfortunately, several factors contribute to infertility, which can sometimes make pinpointing the cause of the issue quite difficult. Some couples may need to undergo extended treatments to conceive, while others might find that small lifestyle changes are all it takes to enhance their fertility. There are many simple yet effective ways to improve fertility that can help couples trying to have a child.

Pay attention to your weight. A healthy BMI is linked to better fertility for both men and women. Since weight affects hormone production, being overweight can decrease sperm production in men and disrupt ovulation frequency and regularity in women.

• A normal BMI ranges from 18.5 to 24.9. You can find BMI calculation methods on websites like the National Institutes of Health (NIH) or Mayo Clinic (a medical research hospital and organization in the U.S.).

Balance your diet. An essential part of managing your weight is maintaining a healthy diet. While no specific diet has been proven to directly increase fertility, a well-balanced diet can improve overall health, including reproductive health. Avoid simple sugars and starches, as well as fried foods or those high in fats. Focus on a diet rich in fruits, vegetables, legumes, whole grains, lean proteins (such as fish and skinless chicken), and healthy fats (like omega-3 and omega-9).

• Note that once you are pregnant, you should adjust your diet slightly, particularly avoiding fish such as tuna, as it may contain harmful mercury.
• Uncontrolled fatty diarrhea has been linked to reduced fertility in women. If you experience this condition, try to avoid gluten when planning to conceive. Consult your doctor for an ideal gluten-free diet during pregnancy.

Stay active. Another important step to maintaining a healthy weight is regular exercise. Especially for men, moderate exercise can help produce enzymes that protect sperm.

• Aim for at least 30 minutes of moderate-intensity cardiovascular exercise (activities that elevate your heart rate such as running, cycling, swimming, etc.) five days a week.
• Women should also exercise at moderate intensity, as intense exercise can lower progesterone levels, a hormone essential for ovulation. Limit high-intensity workouts to less than 5 hours per week.

Avoid sexually transmitted infections (STIs). STIs, particularly chlamydia and gonorrhea, can cause infertility in both men and women. These infections often show no symptoms, so you and your partner should get tested for STIs before stopping the use of condoms while preparing to conceive.

• Both of these diseases are bacterial and can be treated with antibiotics prescribed by a doctor.

Quit smoking. Smoking is a major cause of infertility in both men and women. Women who smoke risk accelerating ovarian aging and depleting their eggs prematurely. For men, smoking reduces sperm count, mobility, and can even cause sperm to be deformed.

• Quitting smoking immediately is not always the easiest or healthiest way. It's a good idea to consult your doctor for support in quitting smoking, which is also the safest option for couples trying to conceive.
• More information can be found in other related articles in this section.

Limit alcohol consumption. Experts suggest that alcohol use is associated with several reproductive disorders in both men and women. Excessive drinking can lead to ovarian dysfunction in women, making it harder to pinpoint when your fertility is at its peak. For men, heavy alcohol consumption is linked to lower testosterone levels, reduced sperm count, and even impotence. It's recommended to drink in moderation and consider eliminating alcohol when trying to conceive.

Check lubricants. Consider avoiding the use of additional lubricants during sexual intercourse if possible. Many lubricants contain spermicidal chemicals or can make it harder for sperm to reach the egg. If you need to use a lubricant, try opting for baby massage oil or a fertility-friendly option (such as Pre-Seed).

Reduce caffeine intake. Excessive caffeine consumption is linked to fertility issues, especially for women. Family planning experts recommend that women planning to conceive should reduce their daily caffeine intake to no more than 200 or 300 milligrams.

• This is roughly equivalent to one 250 ml cup of coffee or two 90 ml espresso shots (or less).

Work during the day if possible. Night shifts often disrupt sleep patterns and reproductive hormones. If you're working night shifts, consider switching to day shifts, even temporarily, if possible. If that's not feasible, make every effort to keep your sleep schedule consistent.

Discuss medications with your doctor. Some medications (such as calcium channel blockers and tricyclic antidepressants) can reduce fertility. Talk to your doctor about any side effects caused by these medications. Your doctor may adjust the dosage or change the medication while you're trying to conceive.

• Never adjust your prescription without consulting your doctor first.

Avoid exposure to chemicals and toxins. Both men and women should limit exposure to chemicals and toxins, as they can disrupt menstrual cycles in women and reduce or damage sperm in men. Always wear protective clothing and equipment when working with chemicals. Some chemicals to avoid include:

• Nitrous oxide if you're a dentist or dental assistant
• Organic solvents found in dry cleaning chemicals
• Agricultural chemicals
• Industrial and manufacturing chemicals
• Hair treatment chemicals used in salons

Reduce stress. Increased stress levels can affect reproductive hormones and fertility in both men and women. If you're feeling overly stressed at work or at home, make sure to take time to relax through meditation, hobbies, or any stress-relieving activity you enjoy.

• For more information on effective stress reduction techniques, check out other articles in the same category.

Avoid high temperatures. Higher temperatures around the male testicles, above body temperature, can affect sperm production. Wear loose, breathable underwear (such as cotton) and avoid hot environments like saunas or hot baths.

Track cervical mucus on your calendar. Women can track their body temperature and changes in cervical mucus to identify when their fertility is at its peak, often referred to as the symptothermal method. After the last day of your most recent menstrual cycle, begin recording information about your cervical mucus daily on your calendar.

Check cervical mucus when you urinate. One of the easiest ways to check is to wipe with toilet paper before urinating first thing in the morning. You need to observe the mucus for the following characteristics:

• Color – Is the mucus yellow, white, clear, or cloudy?
• Consistency – Is it sticky, stretchy, or can it be pulled?
• Feel – Is it dry, wet, or slippery?
• To avoid confusing regular lubricants produced during sexual activity with cervical mucus, refrain from intercourse during the cycle when you start recording initial observations.

Track changes in cervical mucus throughout your cycle. You'll observe distinct changes in cervical mucus throughout the month, including:

• No noticeable mucus for the first three to four days after your last period ends.
• A small amount of thick, cloudy mucus for three to five days.
• Abundant, clear, slippery mucus for three to four days, typically around ovulation.
• A sharp decline in mucus production 11 to 14 days after, as you approach your next menstrual cycle.

Track your basal body temperature along with cervical mucus on the same chart. Basal body temperature is your body’s temperature when you are fully at rest. Many women notice a slight increase of about 0.3°C during ovulation, which you can use to pinpoint your most fertile days.

• Since the temperature change is subtle, it’s important to use a highly accurate digital thermometer that can measure to the tenth of a degree.
• You can take your temperature orally, vaginally, or rectally, but be consistent with the method for accurate results.

Record your body temperature first thing in the morning before getting out of bed. To ensure consistency in measuring your basal body temperature under similar environmental conditions, keep your thermometer by the bedside and take your temperature as soon as you wake up. Make sure to sleep for at least 3 continuous hours to avoid any disruptions caused by sleep disturbances.

Try to conceive on the days when your fertility is highest. These days typically occur around two days before your basal body temperature rises. By tracking your cervical mucus and basal body temperature, you can pinpoint the exact days when your chances of conception are highest, as mucus is plentiful and clear, but your body temperature has not yet risen.

• Though these days occur before ovulation, they are ideal because sperm can live up to 5 days in your reproductive system.
• You may need to monitor your cycle for a few months to conceive, so be patient and plan your intimate moments accordingly each month.