Improving Fertility: Lifestyle Changes and Other Tips

Starting a family is one of life’s most exciting milestones, but for many, the journey to conception can come with challenges. If you’re trying to conceive, you’re not alone. In fact, about 1 in 6 people experience difficulty getting pregnant.¹ The good news is that most couples, around 85%, conceive naturally within a year of trying.²

You may have wondered if there is more you can be doing to improve your fertility. From fertility-boosting foods to stress management techniques, this guide will help empower you with the tools and knowledge to support your reproductive health and may help your chances of conceiving.

What Does Fertility Mean?

Fertility refers to the capacity of a male or female to reproduce. For women, it's the ability to conceive and carry a pregnancy to term, while for men, it's the ability to produce healthy sperm and participate in fertilization.³

Female fertility basics

Fertility involves the proper functioning of the ovaries to release eggs, the fallopian tubes to transport eggs and the uterus to support implantation and pregnancy. A successful pregnancy requires the following functions:³

• Ovulation. The release of an egg from the ovary is crucial for fertility.
• Fallopian tubes. These tubes are essential for transporting the egg to the uterus for fertilization.
• Uterus. A healthy uterine lining is necessary for the implantation of a fertilized egg.

Male fertility basics

For men, fertility refers to the capacity to produce sperm that can successfully fertilize a woman's egg and lead to pregnancy. The following components are essential for successful fertility:³

• Testicles. The testes are essential for sperm production and storage.
• Sperm production. The testes produce sperm, and healthy sperm are necessary for fertilization.
• Ejaculation. A man's ability to ejaculate semen containing sperm is vital for fertilization.
• Semen quality. Factors like sperm count, motility and morphology (shape) are important for male fertility.¹

When Are Women Most Fertile?

Women are generally most fertile in their 20s, when egg quality and quantity are at peak levels. Fertility begins to decline in the early 30s and drops more significantly after the age of 35. By the time a woman reaches her 40s, the chances of conceiving naturally are much lower due to the reduced number and quality of eggs.²

During a woman’s menstrual cycle, her most fertile period occurs during ovulation, which is when an egg is released from the ovary. Ovulation typically happens about 14 days before the start of your next period, though this can vary depending on the length of your menstrual cycle. The fertile window is the time when you’re most likely to conceive. In general, this window is the five days leading up to ovulation and the day of ovulation itself.²

To identify your fertile window, you can use tools like ovulation predictor kits, which detect hormone changes in your urine, or track your basal body temperature, which slightly rises after ovulation. Monitoring cervical mucus changes can also help, as it becomes clear and stretchy during your most fertile days.²

Common Causes of Infertility in Women and Men

Medical professionals define infertility as the inability to conceive after one year of regular, unprotected sexual intercourse.¹ This especially applies to couples where the woman is under 35, or after six months for women over 35.² Infertility can result from a variety of factors affecting either the female or male reproductive system, or a combination of both.¹

Age is one significant factor for both men and women. Female fertility declines after age 35 due to a decrease in the quantity and quality of eggs.⁴ Male fertility can also decline with age, though typically at a slower rate.⁵ Lifestyle factors, such as smoking, excessive alcohol consumption, obesity and exposure to environmental toxins, can further impact fertility in both sexes.¹

Female infertility causes

For women, a common cause of infertility is ovulation problems, which account for about 25% of cases. These issues can occur when the ovaries fail to release eggs regularly or at all, often due to hormonal imbalances or conditions like polycystic ovarian syndrome (PCOS).⁶

Other causes can include anatomical problems, such as blocked fallopian tubes or uterine abnormalities, which can prevent the egg and sperm from meeting.⁶

Male infertility causes

In men, infertility is often linked to issues with sperm production or function. This includes low sperm count, poor sperm motility (movement) or abnormal sperm shape (morphology). Problems with semen ejection or blockages in the reproductive tract can also contribute.¹

7 Tips to Improve Fertility Naturally

By focusing on your overall health and well-being, you can create the best conditions possible to conceive. Let's look at some key steps you can take to naturally boost your fertility.

1. Maintain a healthy weight

Your weight plays a significant role in fertility. Being underweight or overweight can disrupt hormone balance and interfere with ovulation, making it harder to conceive. Research shows that maintaining a body mass index (BMI) in the normal range of 18.5 to 24.9 is ideal for fertility. If your BMI falls outside this range, even small changes in weight — losing or gaining just 5% to 10% of your body weight — can improve your chances of conceiving.⁷

2. Prevent STDs

Sexually transmitted diseases (STDs), such as chlamydia and gonorrhea, are leading causes of infertility in women. These infections can damage the reproductive organs, causing scarring or blockages in the fallopian tubes. To protect your fertility, practice safe sex, use condoms and get tested regularly, especially if you have a new partner or are susceptible to exposure. Early detection and treatment of STDs can prevent long-term complications.⁸

3. Avoid night shift work

Working night shifts or maintaining irregular sleep schedules can disrupt your body’s natural circadian rhythms, which are closely tied to hormonal balance.⁹ Studies suggest that women who work night shifts may experience irregular ovulation or menstrual cycles, which can impact fertility.⁹ If possible, try to maintain a consistent sleep schedule and prioritize rest to support your reproductive health.

4. Find ways to lower stress

Chronic stress can interfere with ovulation and reduce your chances of conceiving. High levels of stress hormones, such as cortisol, can disrupt the delicate balance of reproductive hormones.¹⁰

Incorporating stress-management techniques into your daily routine can help. Practices like deep breathing, meditation or mindfulness can reduce stress and improve your overall well-being, which may positively impact fertility.¹⁰

5. Engage in moderate physical activities

Regular exercise is important for maintaining a healthy weight and supporting overall health, but balance is key. Moderate exercise, such as walking, swimming or yoga, is ideal.¹⁰

However, excessive or high-intensity exercise can disrupt ovulation and hormone production. Focus on activities that promote health without overdoing it.²

6. Prioritize sleep

Aim for seven to nine hours of quality sleep each night.¹⁰ Research shows that this amount is essential for maintaining hormonal balance and overall reproductive health.¹⁰ Create a bedtime routine, limit screen time before bed and ensure your sleep environment is comfortable and quiet to improve your chances of conceiving.

7. Eat a healthy fertility diet

Fertility-boosting foods support reproductive health and can improve your chances of conceiving. Research shows that eating a balanced diet rich in vitamins, minerals and healthy fats can positively impact fertility for both women and men.¹¹

The following foods are known to support reproductive health by providing essential nutrients:¹¹

• Berries are packed with antioxidants that protect eggs and sperm from oxidative stress.
• Healthy fats from avocados, nuts, seeds and olive oil support hormone production and reduce inflammation.
• Leafy greens like spinach and kale are rich in folate, which is vital for egg development and early pregnancy health.
• Protein sources such as fish, eggs and legumes provide essential amino acids and nutrients that promote egg quality and overall reproductive health.
• Whole grains help regulate blood sugar levels, which is important for maintaining hormonal balance.

Can dairy enhance fertility?

The relationship between dairy and fertility is complex, with mixed research findings. Some studies suggest that full-fat dairy products may improve fertility by supporting ovulation. However, moderation is key, as excessive dairy consumption may not be beneficial for everyone.¹¹

Do specific vitamins or supplements help fertility?

Certain vitamins and supplements can play a significant role in boosting fertility. Adding these supplements to your routine, under the guidance of a healthcare provider, can complement a fertility-friendly diet and further support your reproductive health:¹²

• CoQ10 may enhance egg health by improving mitochondrial function.
• Folic acid is essential for healthy egg development and reducing the chance of birth defects.
• Omega-3 fatty acids (found in fish oil) may improve egg quality and delay ovarian aging.
• Vitamin D supports ovulation and hormone regulation, and deficiencies are linked to lower fertility rates.
• Zinc and selenium are important for hormone regulation and reproductive function.

Things to Avoid for Fertility Improvement

While there are many things you can do to improve fertility, it’s equally important to avoid certain habits and exposures that can negatively impact your reproductive health. Here are some key things to avoid when trying to conceive:¹³

Smoking

Smoking is one of the most harmful habits for fertility, affecting egg quality. Women who smoke are more likely to experience infertility and have a higher chance of miscarriage. Quitting smoking can significantly improve your chances of conceiving and support a healthy pregnancy.

Alcohol

Excessive alcohol consumption can decrease fertility by disrupting hormone levels and ovulation. While moderate drinking (one drink per day) may not have a significant impact for some women, it’s best to limit or avoid alcohol altogether when trying to conceive. This ensures your body is in the best possible condition for pregnancy.

Aggressive exercise

While regular exercise is beneficial, overexercising or engaging in high-intensity workouts can harm fertility. Excessive exercise can disrupt ovulation and lead to irregular menstrual cycles. Focus on moderate, balanced physical activity to support your reproductive health.

Environmental toxins

Exposure to environmental toxins, such as pesticides, BPA (found in plastics) and heavy metals, can negatively affect fertility. These substances can disrupt hormone production and damage reproductive cells. To reduce exposure, opt for glass or stainless-steel containers instead of plastic, buy organic produce when possible and avoid using harsh chemicals in your home. Small changes like these can help protect your reproductive health.

When and Why to See a Fertility Specialist

Knowing when to seek help from a fertility specialist can make a significant difference in your journey to conceive. Here are general guidelines for when to see a fertility specialist based on age, health and other factors:¹⁴

Benefits of using a fertility specialist

Seeing a fertility specialist offers several benefits that can improve your chances of conceiving:¹⁵

• Early evaluation. Addressing infertility early can lead to better treatment outcomes. Specialists can identify potential issues before they become more challenging to treat.
• Accurate diagnosis. Fertility specialists use advanced tests and evaluations to pinpoint the underlying causes of infertility, whether they involve ovulation, egg quality, sperm health or other factors.
• Personalized treatment. Specialists tailor treatment plans to your unique circumstances, offering options like medication, surgery or assisted reproductive technologies (ART) such as IVF.
• Increased chances of pregnancy. With the help of treatments like ovulation-stimulating medications, intrauterine insemination (IUI) or in vitro fertilization (IVF), many couples successfully conceive and achieve their dream of starting a family.

Starting a family is a big, exciting step, but it may not always be easy. Taking small, intentional steps to improve your health and seeking support when needed can make a big difference in your journey to conceive, offering hope and empowerment along the way.

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Author Bio

Pamela Cagle, R.N., has extensive experience in a range of clinical settings, including ER, surgical and cardiovascular. For the past decade, she has leveraged her nursing experience in writing for health and technology publications such as AARP, VKTR, National Council on Aging and others. She is passionate about blending her medical and storytelling expertise to bring authenticity to health and wellness topics.