How to make yourself more 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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After they’ve made the decision to have a baby, many women try to do everything they can to conceive during their next cycle. But it’s important to remember that getting pregnant can take time.

A healthy, 30-year-old woman has only a 20 percent chance of getting pregnant each month. It’s normal for it to take a few months or longer.

If you’re anxious to get pregnant, there are a few steps you can take to make “trying” more effective.

Here’s how to safely increase your chances.

The basics

Your high school health teacher probably made it sound like you can get pregnant any time you have sex. But in truth, it’s a little more complicated.

Each month, there are a series of hormonal changes in your body that cause an immature egg in the ovary to grow and mature. Every woman’s cycle is different. This process takes about two weeks on average, beginning with a woman’s menstrual period.

Once the egg is mature, it’s released from the ovary in a process known as ovulation. The egg then travels down the fallopian tube toward the uterus. The egg is only viable for about 24 hours once it’s been released.

If the egg is fertilized by a sperm cell during this time frame, the fertilized egg will keep traveling down toward the uterus. It will then implant into the uterine lining.

The key is to have sex in the days before and during ovulation. That way, the sperm cells are in the fallopian tubes when the egg is released. This makes it easier for fertilization to occur. Sperm can survive in the female reproductive tract for up to four or five days.

Getting the timing right

The best way to increase your odds of getting pregnant quickly is to make sure that you’re having sex at the right time in your cycle.

If you have regular cycles, you will ovulate around two weeks before your period. This means your fertile window will be the seven days before your expected ovulation.

If you have irregular cycles, it can be a little more difficult to predict when you will ovulate and when your fertile window will be.

There are a number of techniques that you can use to more precisely pinpoint your ovulation and fertile window.

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 force yourself to do things you don't feel like doing

Surely you have a project or task that you constantly put off until a deadline, or a person who has long needed to be called on an important issue. In order to feel less guilt and stress, as well as self-disappointment, you need to use strategies that allow you to do what you don’t want to do at all.

Which strategy to use first depends on the reason you are putting off.

Reason #1 You are putting something off because you're afraid you'll ruin everything

According to Higgins' focus of regulation theory, there are people who think in the following context: if I complete this task, I will successfully complete the project, and produce impression on my boss. These are people with a high promotion focus. They present the goal as hope and inspiration, are motivated by the thought of achieving profit, and work best when they feel zealous and optimistic. Anxiety and doubt undermine the motivation to move forward, making it less likely that you will take action. This focus is called the focus of prevention, where a person perceives the goal as a duty or obligation.

People with a promotional focus prefer riskier behavioral strategies, in contrast to "preventionists" who choose vigilant strategies. When you focus on the negative outcome of events, instead of thinking about how you can do better, you see the challenge as a way to keep what you already have and avoid losses. If you feel that you are in the second group, then try to work through all your fears and bring yourself to the idea that the faster you do something, the less anxiety you will have.

Reason #2 You are putting something off because you are not inspired to do it or it is hard, boring and unpleasant

We now live in a concept of forced desire and continuous productivity. Motivation must be behind every action we take. Most of us are passionate about this idea and want to be committed to what we do. But you don't have to feel strongly about doing anything.

Many of the world's most prolific artists, writers and innovators, notably Stephen King, have adhered to, no matter the circumstances or boredom, a strict daily routine. It is the working routine, and not illusory inspiration, that allows them to be better. In order to force yourself to do something without desire, break the task, even the smallest one, into several parts and make a schedule for their implementation. This way you won't experience high levels of stress.

Outline all the little steps you need to take to finish the job, and then start with one of them. You can do this with a to-do list app, a text document, or even pen and paper.

There are a few more tips to help you get the job done.

Use external motivation

Motivation can be internal and external. A person with internal motivation does not need external stimuli, he performs tasks for the sake of self-realization and his internal resource is enough to control his own behavior. External motivation keeps a person in good shape to perform tasks with the help of environmental incentives: salary increase, social recognition, the possibility of punishment. Intrinsic motivation is more long-term and stable, as it is more dependent on the person and his specific motivational structure .

External motivation is based on two simple aspects - to receive a reward or avoid punishment. Of course, it is necessary to work on internal motivation, but we are not always ready for this and have the strength to do so. Therefore, if you feel that your internal motivation is not enough, then you can use external short-term motivation. Ask a friend, colleague or relative to supervise you. Rewards are also a type of extrinsic motivation. Every dog owner knows that food rewards are a very effective way to reinforce good behavior. This also works in solving pending tasks for a person. Promise yourself something nice when doing a task: food, a walk, a series, and start it with a pleasant expectation of a reward.

Don't be distracted

Our brain struggles to resist any unpleasant task, willingly picking up any distractions. Conversely, with an exciting task, any external noise ceases to be relevant to the brain, it is simply blocked. When you need to force yourself to do something uninteresting, you must make an effort to block any attempts by your brain to distract you. Turn off the TV, put away your smartphone and tablet, and don't allow yourself to check email and social media accounts. Once you get used to the workflow, your brain will calm down and stop looking for distractions.

Be positive

Most of the time we procrastinate when we're in a bad mood. This procrastination becomes a kind of mood control technique. But it is obvious that for a reasonable person, such a technique is short-sighted. Meanwhile, research shows that happiness boosts productivity and makes us more successful. Therefore, when completing tasks, record any progress.

It is very useful to learn to see "the other side of the coin." Working on a boring project will probably make you grow as a professional, preparing an oral presentation will help you overcome difficulties, fear, etc. Tasks that we enjoy and enjoy help our body and soul rest, while those that we do not especially like, help to grow and develop new qualities, often giving unexpected results. Therefore, consider any unwanted task as an opportunity for development.

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Networking: 4 effective ways for a student to find useful contacts

A wide circle of contacts has always been of great value, especially in cases where help is needed to solve various problems. Competently shaping your environment is a lifestyle and a way of thinking that leads to the desired results. In this article, we will tell you what networking is and in what areas a modern student can apply it.

10 basic rules - Bel.ru

The desire to have a high-quality profile on Instagram is connected not only with the dream of becoming popular, but also with the desire to receive income from their activities.

And it's understandable, many people make from $100 to $1000 a month by managing their account. Previously, it was enough to take high-quality pictures against a beautiful background and upload them as often as possible. In 2021, such advice no longer works. You can solve the whole issue in one fell swoop and collect subscribers for yourself using the likesid.com/kupit-podpischikov-instagram service, but if the budget does not allow, then you will have to act on your own. Below we will tell you how to become popular on Instagram in a short time.

How the social network Instagram works

Instagram's unprecedented interest in entertainment content attracts billions of users. If you believe the rating of the most innovative companies in the world, then this network took the first place in its time. It is difficult to become popular on Instagram over time, as competition is high, advertisers now carefully select promoted pages for cooperation, and users demand more unique content.

To make Instagram popular, you can use our recommendations that will allow you to attract more followers. Understand that working with social media is strongly associated with PR and marketing, so it is important to know how this kitchen works. Start with the basics, find out what a development strategy is, positioning, how to calculate the effectiveness of advertising, what benefits targeting brings. An influencer knows how to make his Instagram popular, he understands that for this you need to become a real marketer.

Tips on how to become popular on Instagram

Below are working tips, life hacks and just recommendations from the experience of working with social networks, tips from successful bloggers that will allow you to repeat their path. Just follow the instructions, then you will become popular on Instagram.

1. Change your profile photo to a personal one

A profile photo is the first thing your subscribers see, and only then they scroll through publications, look at history. Faceless accounts do not generate income, as real live photos are valued. Remember that people follow a person as a brand, and finally becoming a brand, you can make good money on the Internet.

2. Monitor your content

Before you monetize your page, think about what makes you different from others. Your videos and photos should be unique, useful and interesting, then people will be happy to visit your page, leave comments, likes, subscribe. Don't get hung up on common, unpopular topics like travel, food blogging, beauty and sports, Mom.

It's better to write about what your soul lies in, then you can quickly make your Instagram page popular. Then you will not need to read something new every day, as the content will come from the heart. And most importantly, you will soon begin to receive a good income on Instagram.

Remember that the optimal message size is up to 2000 characters, try to remove negative notes in the text, make more lively appeals to readers. Be sure to joke, as humor brings subscribers and the author together. In the near future, it will be possible to run group chats in Facebook Messenger between applications with further integration with Instagram, which will make it easier to communicate with followers.

3. Find out who your followers are

When you choose a topic for your blog, you can learn about your followers. To become popular on Instagram in 1 day, do not be too lazy to look through the profiles of your like-minded people, find out their point of view, what they live and are fond of. This will allow you to choose the direction of work, create a plan with different topics of posts that will surely interest people. The main thing is not to be scattered on a wide mass of people, take possession of the souls of a devoted and small audience, and the rest must catch up.

4. Fill out your profile

The information in your profile header will help your page visitors to understand whether you need to follow you or it's time to leave your account. In fact, this is your business card, another, but the most important selling post that will allow you to become a popular blogger on Instagram. Use the keys, break the hat into semantic blocks, add casual emoticons. Be sure to post a working link to your website or other social network account there.

5. Plan your content

Planning is the best way to effectively manage your social networks. This will help the content plan that popular pages on Instagram develop a month in advance. Follow the work of other bloggers, catch the latest trends, as any information pipeline can be easily adapted to the idea of your account. Just prepare stories and posts in advance so that you always have something interesting at hand.

6. Actively promote page

You can make your Instagram account popular faster when you connect a target. There are main promotion options - this is Ads Manager, which provides for linking accounts in FB and Insta. You don’t have to invest a lot for this, you can separately pay for advertising space with popular bloggers and influencers. This all sounds good, but it will be impossible to calculate the profit from this advertising campaign.

You can also work with other users - like them, write messages, comments, mark their accounts in personal posts, expecting that they will also follow your example. Do not forget about mass following, giveaways, activity chats, contests.

7. Switch the page to a business account

Switching to a business account will let everyone know that your profile has a specific purpose. For such accounts, it will be easier to collect statistics, analyze data, and understand what followers need. The transition to a new status will help you quickly become famous on Instagram, make connections with brands and other bloggers. You can switch to business mode if you have a FB page.

8. Share personal

Storytelling is considered a good opportunity to tell subscribers about yourself, your life, to explain that the author is the same person as they are. These can be ordinary stories about how you spent the summer, a working day, a day off, stupid stories that you won’t tell your children about, etc. The purpose of such stories is to resonate with readers, give them more information about you, encourage them to leave a comment with a like and ideally subscribe to your updates.

9. Decorate your ribbon

Like an apartment, your ribbon should be attractive. This is the main rule of a successful Instagram profile. Photos should be beautiful, of high quality, sustained in one topic. And this means that the pictures should look good with each other. Some bloggers choose a highlight for their feed - a certain color for publication, composition, tools for decorating pictures. If you hit a dead end, then install photo editors or use the built-in filters from Instagram.