7 Simple Ways to Improve Your Fertility

Whether or not you are currently planning to have children, looking after your general and reproductive health is important. Although lifestyle changes cannot prevent the natural age-related decline in fertility, healthy habits can support your overall health and may improve your chances of a healthy pregnancy.

While female fertility does decrease as a woman gets older, lifestyle and general health can affect your chances of getting pregnant.

Contents

• Maintain a Healthy Weight
• Exercise Regularly
• Take Multivitamin Supplements
• Stop Smoking
• Get Enough Sleep
• Reduce Stress
• Eat a Fertility-Boosting Diet
• Start Today to Improve Your Fertility

Maintain a Healthy Weight

According to several studies, including one published in the journal Human Reproduction, the more weight a woman gains between pregnancies, the longer it may take for her to conceive. Carrying excess weight also increases the risk of conditions including type 2 diabetes, cardiovascular disease and high blood pressure.

Body weight and fertility are related. If you are above a healthy weight, losing weight may improve your general health and could improve your chances of conceiving. Your BMI affects your chances of getting pregnant. For most adults, a BMI of 18.5 to 24.9 is considered a healthy range, although BMI is only a general guide.

Being significantly overweight or underweight can affect hormonal balance and ovulation, making it more difficult to become pregnant.

Obesity also increases the risk of complications during pregnancy, including gestational diabetes, high blood pressure and pre-eclampsia. Being underweight can also increase some pregnancy risks. If you are concerned about your weight, speak to your GP for individual advice.

Exercise Regularly

Regular, moderate exercise can support general health and help you maintain a healthy weight while trying to conceive. You should exercise regularly before getting pregnant, as establishing the habit may make it easier to stay active after you conceive. If you become pregnant, you can usually continue your normal physical activity for as long as you feel comfortable, although you should seek advice before beginning strenuous exercise. Something as simple as a brisk 30-minute walk can be an excellent form of exercise.

Take Multivitamin Supplements

A varied, balanced diet should provide most of the vitamins and minerals you need. When trying to conceive, the NHS recommends taking 400 micrograms of folic acid every day before pregnancy and continuing until you are 12 weeks pregnant. Some people need a higher prescribed dose, so speak to your GP if you are unsure.

Do not take additional iron unless a healthcare professional recommends it, as iron supplements are normally used when tests show that iron levels are low. If choosing a pregnancy multivitamin, check that it does not contain vitamin A in the form of retinol.

A pre-conception multivitamin can be a convenient way to obtain folic acid and other nutrients. Options include Pregnacare Before Conception for women and Wellman Conception for men. Supplements should not replace a balanced diet.

Stop Smoking

If you smoke, stopping is one of the most important changes you can make when trying to conceive. Smoking can reduce fertility and is harmful during pregnancy. It increases the risks of pregnancy complications, premature birth, low birth weight and stillbirth. You can find more information in our guide to smoking and trying to conceive.

You should also try to minimise exposure to secondhand smoke. It can reduce a baby’s birth weight and increase the risk of sudden infant death syndrome (SIDS) and respiratory illness after birth.

Get Enough Sleep

Getting adequate sleep supports your general health and wellbeing. Although some studies have found associations between sleep patterns and reproductive health, there is not enough evidence to say that sleeping fewer than seven or eight hours directly reduces fertility.

Most adults should aim for around seven to nine hours of sleep a night. Establish a regular sleep schedule by going to bed and waking up at consistent times, even at weekends. Make sure your bedroom is cool, dark and quiet. Limiting screen time before bed may also help you settle to sleep.

Reduce Stress

Trying to conceive can be stressful, and managing stress can support your general wellbeing. However, it is difficult to show that everyday stress directly causes infertility. Activities such as yoga, meditation, journalling, exercise or talking with friends may help you feel more supported. Take regular breaks from work and make time for hobbies you enjoy.

Identify your main stress triggers and consider practical steps to reduce them. Looking after your mental wellbeing can be a valuable part of your self-care routine when trying to conceive.

Eat a Fertility-Boosting Diet

No individual food can boost fertility or guarantee conception, but a varied, balanced diet can support your general health and help prepare your body for pregnancy. Useful foods to include are:

• Leafy vegetables such as spinach and kale, which provide folate.
• Nuts and seeds, which provide nutrients including zinc and selenium.
• Oily fish such as salmon, which provides omega-3 fatty acids.
• Fruit such as berries, which provides vitamins, fibre and antioxidants.
• Milk, yoghurt or suitable alternatives, which can contribute calcium and other nutrients.

Remember to stay hydrated by drinking regularly throughout the day.

It is sensible to limit highly processed foods, sugary snacks and foods containing trans fats. If you are pregnant or trying to conceive, the safest approach is not to drink alcohol.

Try to have regular, balanced meals throughout the day. This can help support your general health and maintain a steady supply of energy.

Making these dietary changes is not just helpful when preparing for pregnancy, it is also a good way to support your overall health.

Start Today to Improve Your Fertility

You can start today, and many Zoom Baby customers have begun their fertility journey with the smallest of steps. These simple changes can support your general health and help you prepare for a healthy pregnancy, although no lifestyle change can guarantee conception.

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