How to get fertile

16 Natural Ways to Boost Fertility

By Mary Jane Brown, PhD, RD (UK) — Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — Updated on August 13, 2020

Fertility issues affect up to 15 percent of couples. The road to parenthood can sometimes be a huge challenge, but know you’re not alone in those challenges.

Luckily, there are a few natural ways to increase your fertility. In fact, food choices and lifestyle changes can help boost fertility.

Here are 16 natural ways to boost fertility and get pregnant faster.

Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells.

One 2012 study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.

A study of 232 women showed that higher folate intake was associated with higher rates of implantation, clinical pregnancy, and live birth.

The jury is still out on how much antioxidants will or won’t affect fertility, but there’s evidence pointing to the potential.

Foods such as fruits, vegetables, nuts, and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta carotene, and lutein. Eating more of these healthy foods shouldn’t hurt in the effort.

Eating a substantial breakfast may help women with fertility problems.

One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.

For moderate weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8 percent and testosterone levels by 50 percent. High levels of either can contribute to infertility.

In addition, by the end of the 12-week study, these women had ovulated more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.

However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.

Check out these ideas for healthy, delish breakfast options if you need some inspiration.

Eating healthy fats every day is important for boosting fertility and overall health.

However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked goods. Some of the faves, we know.

Studies have found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility for both men and women.

Following a lower carb eating plan (where less than 45 percent of calories come from carbs) is generally recommended for women with PCOS.

Several studies have indicated that managing carb intake provides beneficial effects on some aspects of PCOS.

Lower carb diets may help you maintain a healthy weight, reduce insulin levels, and encourage fat loss, all while helping menstrual regularity.

Here’s a primer on how to eat fewer carbs in a healthy way.

Speaking of carbs: It’s not just the amount of carbs that’s important, but also the type.

Refined carbs may be especially problematic. Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread, and rice.

These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI). The GI tells you if a carbohydrate-dense food will raise your blood sugar significantly.

Insulin is chemically similar to ovarian hormones. These hormones help our eggs mature. Consistent elevated insulin can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need it. This can contribute to a lack of egg maturation and ovulation.

Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.

Fiber helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fiber can help remove excess estrogen by binding to it in the intestines. The excess estrogen is then removed from the body as a waste product.

One older 2009 study associated soluble fiber, such as from avocados, sweet potatoes, oats, and fruits, with lower levels of estrogen and progesterone. Soluble fiber from fruit especially had the strongest association with lower concentrations of estrogen.

Some examples of high fiber foods are whole grains, fruits, vegetables, and beans. The daily recommended intake of fiber for women is 25 grams per day and 31 grams for men.

One 2009 study found that eating 10 grams more cereal fiber per day was associated with a 44 percent lower risk of ovulatory infertility among women older than 32 years.

However, the evidence on fiber is still mixed. Another study of 250 women aged 18 to 44 showed that increasing fiber by 5 g per day decreased hormone concentrations with a higher probability of anovulation (when ovulation doesn’t take place).

Check with your doctor on your current fiber intake to see if you should be eating more.

Replacing some animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) is linked to a reduced risk of infertility.

A study showed that when 5 percent of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50 percent.

A 2018 study concluded that eating more fish correlates to a higher probability of live birth following infertility treatment.

Consider replacing some of the proteins in your diet with protein from vegetables, beans, lentils, nuts, and low mercury fish. Try this coconut chickpea curry for a protein-filled dinner.

High intakes of low fat dairy foods may increase the risk of infertility, whereas high fat dairy foods may decrease it.

One large study from 2007 looked at the effects of eating high fat dairy more than once a day or less than once a week.

It found that women who consumed one or more servings of high fat dairy per day were 27 percent less likely to be infertile.

To reap these potential benefits, try replacing one low fat dairy serving per day with one high fat dairy serving, such as a glass of whole milk or full fat yogurt.

This buffalo chicken dip made with full-fat Greek yogurt is divine.

If you take multivitamins, you may be less likely to experience ovulatory infertility.

In fact, an estimated 20 percent of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week. Micronutrients found in vitamins have essential roles in fertility.

For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.

Have a chat with your doctor about supplements including any multivitamins that could help get you closer to pregnancy.

Exercise has many benefits for your health, including increased fertility. Increasing moderate physical activity has positive effects on fertility for women and men, especially those with obesity.

The trick is that moderation is key. Excessive high intensity exercise has actually been associated with decreased fertility in certain women.

Excessive exercise may change the energy balance in the body, and negatively affect your reproductive system. If you plan to increase your activity, add it gradually and make sure your healthcare team is aware.

See if your doctor is in favor of you adding these yoga poses to your routine.

If you’re trying to conceive, stress is probably on the menu, too. As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed.

Research on the links between stress and fertility are mixed, but there’s evidence that stress can suppress fertility.

Receiving support and counseling may reduce anxiety and depression levels, and increase your chances of becoming pregnant. And don’t forget to take time for you.

The association between caffeine and fertility isn’t very conclusive.

One older 1997 study suggests that women who consume more than 500 milligrams of caffeine daily take up to 9 1/2 months longer to get pregnant.

However, other studies did not find a strong link between caffeine intake and an increased risk of infertility.

Consider limiting your caffeine intake to one or two cups of coffee per day to be on the safe side. Give these non-coffee options a try.

Weight is one of the most influential factors when it comes to fertility for men and women. In fact, being either underweight or overweight is associated with increased infertility.

This is because the amount of fat stored in your body influences menstrual function. Having obesity especially is associated with lack of ovulation and menstrual irregularity but also with impaired egg development.

To improve your chances of getting pregnant, work with your healthcare provider to try to lose weight if you’re overweight and gain weight if you’re underweight. They can help you do it in a healthy and sustainable way.

It’s time to start pumping iron. The supplement kind, that is. Consuming iron supplements and non-heme iron, which comes from plant-based foods, may decrease the risk of ovulatory infertility.

A recent 2019 study concluded that heme iron (from animal sources) had no effect on fertility and non-heme only had some benefit for women who already had iron deficiency.

More evidence is needed to confirm whether iron supplements should be recommended to all women, especially if iron levels are already healthy. But making sure your iron levels are solid with your doctor is a good step.

Non-heme iron sources are more difficult for your body to absorb, so try taking them with foods or drinks high in vitamin C to increase absorption.

Alcohol consumption can negatively affect fertility. However, it’s unclear how much alcohol is needed to cause this effect.

One 2016 study found that having more than 14 alcoholic drinks per week was associated with a longer time to get pregnant.

An older 2004 study involving 7,393 women found that a high alcohol intake was associated with more infertility examinations.

However, the evidence on moderate alcohol consumption is mixed. One older study found no link between moderate consumption and infertility, while other studies report that moderate intake can affect fertility.

Ultimately, avoiding excessive consumption of alcohol is recommended. Talk to you doctor about your own intake to ensure the best outcome for you.

Certain natural supplements have been linked to increased fertility, especially in animal studies. Always check with your doctor before taking of natural supplements as efficacy in humans has not been well studied.

Examples include:

Maca: Maca comes from a plant grown in central Peru. Some animal studies found it improved fertility, but results from human studies are mixed. Some report improvements to sperm quality, while others find no effect.
Bee pollen: Bee pollen has been linked to improved immunity, fertility, and overall nutrition. One animal study found that consuming bee pollen was linked to improved sperm quality and male fertility. However, human studies are still needed.
Bee propolis: A study of women with endometriosis found that taking bee propolis twice a day resulted in a 40 percent greater chance of becoming pregnant after 9 months. More studies are needed.
Royal jelly: Royal jelly, which is also made by bees, is packed with amino acids, lipids, sugars, vitamins, fatty acids, iron, and calcium. Animal studies found it may improve reproductive health in rats.

Good nutrition is vital for a healthy body and reproductive system and to help you become pregnant.

Eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body for pregnancy. Plus, it’s just helpful to you all around.

If you’re trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today. But don’t let stress and worry get you down. Talk to your healthcare team to find the best choices for you.

Quick tips for increasing fertility naturally

Taking an antioxidant supplement or eating antioxidant-rich foods can improve fertility rates, especially among men with infertility.
Some studies suggest that eating more calories at breakfast and fewer at your evening meal can improve fertility.
To boost fertility levels, avoid foods high in trans fats. Eat foods rich in healthy fats instead, such as extra virgin olive oil.
Eating a diet high in refined carbs may raise insulin levels, which may increase the risk of infertility and make it harder to get pregnant.
Eating more protein from vegetable sources, instead of animal sources, may improve fertility levels in women.
Replacing low fat dairy products with high fat versions may help improve fertility and increase your chances of getting pregnant.
Taking a multivitamin may help boost fertility if you’re not getting all the nutrients you need from your diet.
A sedentary lifestyle is linked to infertility, and exercise can improve fertility. However, exercising too much can have the opposite effect.
High stress and anxiety levels can reduce your chances of conception. Managing your stress level can increase your chances of becoming pregnant.
Being either underweight or overweight can reduce your chances of becoming pregnant.

How to Increase Chances of Getting Pregnant: What to Try

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Ovulation predictor kit

These kits are similar to a urine pregnancy test. You will urinate on the test strips every morning, starting a few days before you think you will ovulate.

The test strips detect luteinizing hormone (LH). It surges right before ovulation.

Once you get a positive result (check your test instructions for details), you should have sex that day and for the next few days. These test kits are available over the counter at your pharmacy. Shop for ovulation prediction kits.

Basal body temperature

By measuring your basal body temperature every morning before getting out of bed, you might be able to detect, first, a very slight decrease then a very slight rise in temperature for three mornings in a row.

The temperature rise may be as little as half of a degree. This can be a signal that you have ovulated. Keep in mind that an egg only survives about 24 hours after ovulation so this so-called fertile window may not be a good indicator of when you should have sex.

Other concerns that this method isn’t always reliable include different factors — such as infection — that can cause a rise in temperature. Some women also find it difficult to detect that rise in temperature.

Cervical mucus changes

As the ovarian follicle — a small sac in the ovary that contains the maturing egg — develops, your estrogen level rises. This rise in estrogen causes your cervical mucus to become thin and slippery. You may also notice an increase in cervical mucus.

As you start seeing these changes, you should begin having sex every day or every other day until ovulation. Once ovulation occurs, your cervical mucus will be become thick and sticky. It also may appear cloudy.

Follicular monitoring

If you’re having difficulty tracking your ovulation using the above methods, you can talk to your doctor about your options. Some doctors will monitor you with regular blood hormone tests and ultrasounds of your ovaries. This will help you know exactly when your ovulation will occur.

Positions, orgasms, and lube

There are a lot of myths about sex, fertility, and how to make pregnancy more likely. Some of these recommend different positions or keeping the hips elevated after sex for a period of time.

Others claim that if the woman orgasms (or doesn’t), conception is more likely. Unfortunately, there are no studies that support these claims.

The one thing you should think about is your lubricant. Certain products can decrease sperm motility and viability. These are important when trying to get pregnant.

You’ll want to avoid:

Astroglide
K-Y jelly
saliva
olive oil

If you need to use a lubricant, try:

Pre-Seed
mineral oil
canola oil

These products won’t interfere with your partner’s sperm.

Healthy body, healthy pregnancy

Before trying to get pregnant, you should try to be as healthy as possible. In fact, most doctors will recommend that you make an appointment with your obstetrician before you’re pregnant.

At this preconception visit, you’ll talk about existing health problems and get screened for genetic diseases. You can also address other health concerns you might have.

Your doctor might recommend that you make lifestyle changes before you get pregnant. These might include:

getting to a healthy weight
improving diet/exercise habits
eliminating alcohol
quitting smoking, if you smoke
cutting back on caffeine

If you drink a lot of coffee or soda, it may be helpful to begin cutting back now. Current recommendations are to limit caffeine intake to less than 200 mg per day. This is equivalent to a 12-ounce cup of coffee.

You should also start taking a prenatal vitamin with at least 400 micrograms of folic acid each day as soon as you decide to start trying to conceive. This is to reduce the risk of certain birth defects.

When to get help

Most healthy couples will conceive within a year of actively trying to get pregnant. If you don’t get pregnant within a year and are under age 35, you should see your doctor for a fertility evaluation.

If you’re over 35, you should only wait six months before seeing a doctor.

Couples should also see a fertility specialist if they have a history of multiple miscarriages or know that they have a genetic or medical condition that might affect their fertility.

The takeaway

It can be challenging when pregnancy doesn’t happen right away, but try to be patient. This is normal. It doesn’t mean that it’ll never happen for you.

Try to keep up the baby-making fun, be adventurous, and stay relaxed.

Doing these things can help you increase your chances of getting that positive result you’ve been waiting for.

Nicole Galan is a registered nurse specializing in women’s health and infertility issues. She has cared for hundreds of couples across the country and is currently working in a large IVF center in Southern California. Her book, “The Everything Fertility Book,” was published in 2011. She also runs Tiny Toes Consulting Inc., which allows her to provide personalized support to couples in all stages of their infertility treatment. Nicole earned her nursing degree from Pace University in New York City and also holds a BS in biology from Philadelphia University.

How to help the soil become fertile?

How to improve fertility, if the soil has become like a desert cracked from the heat, does not give the desired result, and the strength to cultivate it becomes less and less? What are we doing wrong? How to help the soil become fertile again, and the garden - fruitful?

Despite the great efforts of the gardener, who digs up his 6 acres from dawn until late at night, pulls out every weed without sparing his back, runs between the beds with 10-15 liters of water in each hand - the harvest is getting worse, the plants are weaker. Diseases attack even the most unpretentious crops, and seeds that literally shot out of the ground 10 years ago do not germinate at all. But you can’t call our summer resident lazy! He gives his whole soul to the garden, and instead of gratitude he receives a bucket of rotten tomatoes and sacks of small potatoes. Let's look around and think, what are our mistakes? What are we doing wrong? How to help the soil become fertile again, and the garden - fruitful? The main direction of increasing soil fertility should be the ecologization of household plots. nine0003

The first way is to mulch the soil. We all know that weeds are not weeded out in the forest and fallen leaves are not removed, it would never occur to anyone to water birch trees or spud mushrooms. Under a thick layer of last year's leaves, bark, fallen twigs, the earth is always cool, wet. And in the native garden on a summer afternoon, the earth heats up, many cracks form, no matter how much loosening and watering. Here is the first answer: in the forest, the soil is never open, bare. Last year's leaves, the remains of grass cover it with a thick layer, preventing moisture from evaporating. This creates ideal conditions for microorganisms that process plant residues into nutrients that plants need. The soil becomes loose, airy, alive. nine0003

Let's try to create similar conditions in our garden. Since autumn, we will cover our empty beds with mulch - a thick layer of straw, fallen leaves, chopped bark. This will not allow the soil to freeze in winter, especially in years with little snow. By spring, organic matter will rot and become additional fertilizer.

Throughout the summer, we will plant weeds without seeds, hay, and straw on the beds. Under a layer of mulch, the roots of plants do not suffer from overheating; in a drought, they practically do not need watering, since the evaporation of moisture is minimal. True, fungal diseases quickly develop during prolonged rains in a humid environment, but this problem can be solved by treating the plantings with fungicides in advance. nine0003

Most weeds cannot germinate from under the mulch layer, which means that time that was previously spent on weeding is freed up. Mulching improves soil structure. Gradually settling, the mulch mixes with its top layer. The soil becomes loose, well passes moisture and air. There is no need to loosen it and dig it up. When it comes time to plant seedlings, you can make indentations with a planting cone, and then only add mulch as needed, this will replace the traditional hilling. nine0003

The second way - green manure or green manure - is a way of enriching the soil with organic matter by sowing any plants (green manure) with subsequent incorporation of their mass into the soil. This improves the structure of the soil, makes it looser, enriches it with mineral nutrients - nitrogen, calcium, potassium and phosphorus, and activates beneficial microorganisms. This method of soil enrichment was known in ancient times. It originated in China, and then came to Europe, where it immediately gained recognition, especially in the Mediterranean countries. Mustard, alfalfa, phacelia, rye, barley can be used as green manure. Legumes are excellent for enriching the soil with nitrogen. Siderates can be sown when the crops are harvested from the beds, usually from the third decade of July to early August. Many summer residents sow them in the spring, before planting the main crops. In this case, you need to mow in May. Sometimes green manure is sown before winter. Then they are either left to grow until spring, or cut off and covered with mulch on top. In spring, the soil in this place will be fluffy, nutritious and will not require plowing. Good results can be obtained by distributing beveled green manure over the surface of the beds, covering with straw from drying out. Then soon the green mass will turn into compost, the inhabitants of the soil will process it and turn it into the most valuable fertilizer. The roots of green manure, decomposing, become food for earthworms - the best restorers of soil fertility. nine0003

The third way is the use of traditional and non-traditional organic fertilizers as a guarantee of harvest and the basis of natural farming . ..

Munira SUYUNDUKOVA, senior researcher of the Federation Council of the Institute for Strategic Studies of the Republic of Belarus, candidate of agricultural sciences, doctor of biological sciences, professor.

Detailed text of the article, other ways to increase fertility, advice from a scientist - in the newspaper "SR" No. 32 of 03/27/21. The newspaper can be purchased at the editorial office: st. Validi, 22 and in the Astrum shopping center. nine0003

ways to improve soil fertility in the garden

How to improve soil fertility

Few summer residents in our country can boast of good land on their plots. Chernozems are considered the most fertile soil, but in Russia they are only 8%. And most often, gardeners and gardeners have to be content with clay. But it can be significantly improved and increase soil fertility.

In the garden

You must have noticed how loose the soil in the forests is. Why is that? Yes, because it has a lot of organic matter. Every autumn, leaves fall from trees, old trunks, branches fall, grass dries up, and all this gradually rots, enriching the soil with nutrients and making it literally airy. Nature has thought of everything, and we just need to follow its laws. nine0003

In general, it is ideal if your garden is turfed, that is, the soil is not dug up in it, and grass grows under trees and shrubs. At least a lawn, but a meadow is even better. If it is constantly mowed and left in the garden, then it will gradually rot, and the soil will eventually become the same as in the forest.

But it often happens that our gardens are dug up, because an avid gardener always lacks space. And under the trees you can grow shade-tolerant vegetables and flowers. How to improve soil fertility in this case? In fact, even in such a situation, there are options. nine0003

Place weeds under the trees. We weed the garden all summer, and after weeding we throw away the unwanted grass. But we don't need it. And for trees and shrubs, it is a real delicacy! Just collect it in a bucket, and then lay it out in trunk circles. You can also send all the tops from the garden there.

You will notice the benefits very quickly. Firstly, under the grass, the ground will remain moist longer - it will not be necessary to water it often. It won't crack from the heat. Weeds will stop growing under grass mulch. Earthworms will start up in the soil, which will riddle the soil with their moves, and air will flow through them to the roots. Gradually, the grass will begin to decompose, enriching the soil with organic matter - the plants will be able to receive the nutrients they need without additional feeding. And, of course, the structure of the soil will begin to change - it will become loose and fertile. Not immediately, of course. It will take several years, but the result will please you. nine0003 Photo: pixabay.com

Leave fallen leaves. In fact, the garden is the same forest, it's just that we have collected plants in it that are beneficial to us. And the main supplier of organic matter in the forest is fallen leaves. Therefore, make it a rule not to rake them in the fall, but leave them under trees and shrubs.

True, there is a problem here. Spores of pathogens often overwinter in the leaves, and diseased leaves are advised to be raked and burned so as not to produce an infection. But there is a way out - in late autumn, in late October - early November, sprinkle the fallen leaves with a strong solution of urea: 500 - 800 g per 10 liters of water. This solution will kill all pathogens. And do not be afraid that it will harm the plants - urea is very quickly washed out of the soil, by spring it will no longer be left. nine0003

Mulch with sawdust. Bringing them under the trees, of course, will be wasteful - there will be too many of them. But under the bushes they are the place. There are many benefits from them: in the summer they will restrain the growth of weeds, retain moisture in the ground, and gradually rotting, they will give nutrients to plants and make the soil loose and fertile.

But there are nuances.

Firstly, there are different types of sawdust, and you need to clearly understand which one to use for what. Most garden shrubs (raspberries, currants, gooseberries) prefer neutral soils, so they can only be mulched with hardwood sawdust. Coniferous sawdust acidifies the soil, but they are ideal for blueberries, lingonberries and cranberries - these crops just need acidic soil. nine0003

Secondly, you can mulch only with rotted sawdust - fresh sawdust absorbs nitrogen from the soil, and the plants will starve.

Greta Hoffman, pexels.com

Thirdly, you need to monitor the condition of the sawdust in the fall. Ideally, they should almost rot and mix with the soil. If this does not happen, the site must be dug up so that they are in the ground. If you leave a layer of sawdust on the surface, in autumn they will be saturated with rainwater, and in winter they will turn into an ice crust. In the spring, it melts for a very long time. And it may happen that the air has warmed up, the plants have begun to grow, and the soil is still frozen, and the roots cannot absorb moisture. Under such conditions, plants may die. nine0003

In the garden

In the garden we can't afford sod, the land is needed for planting vegetables. But here, too, there are options for how to increase soil fertility.

Mulch the beds with hay. We have repeatedly talked about the benefits of such a mulch and will not get tired of repeating it. First, hay inhibits the growth of weeds. Secondly, like any mulch, it retains moisture in the soil (1) - you do not have to water the plants often, once a week will be enough. Thirdly, hay bacterium reproduces in hay, which suppresses the development of diseases, including late blight and powdery mildew. And, fourthly, hay, gradually decomposing, enriches the soil with organic matter. In autumn, it just needs to be dug up along with the soil. And if you do this year after year, the soil will noticeably improve. nine0003 Photo: pixabay.com

Sow green manure . Remember the rule: the ground should never be empty. And we often find it empty. They harvested the radish crop - the beds are empty. They dug up the garlic - again a bare piece. So all these voids can and should be sown with green manure. It can be vetch, lupine, phacelia, clover, rye, oats, mustard or rapeseed. While they are growing, they heal the earth, fill it with nutrients. And as soon as they reach a height of 10 - 15 cm, dig the site along with the green mass - this is an excellent fertilizer that will enrich the soil with organic matter (2). nine0087 5 - 6 years old 30 - 40 kg 7 - 8 years 40 - 50 kg 9 - 10 years 50 - 60 kg older than 11 years old 80 kg