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.
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.
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.
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:
If you need to use a lubricant, try:
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
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.
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.
Women's diseases and fertility
Fertility refers to the ability of an organism to reproduce healthy offspring. Most often, the concept of fertility is mentioned in the case when they talk about female reproduction. Some women can give birth to a child without problems, while others face reproductive problems up to the impossibility of conception in a natural way.
The body of a woman even before birth contains a certain number of eggs. Throughout life, there is a gradual decrease in the number of eggs, even if a woman does not give birth. If within a year, with regular sexual activity without the use of contraception, a woman does not become pregnant, then there is a possibility of fertility problems.
Types of fertility
There are low, normal and high female fertility. Female fertility is determined by three factors - the ability of the egg to fertilize, the ability to bear a fetus and give birth to a child. If there is a lack of at least one of these components, it is considered that fertility is low. If these factors are present, then fertility is considered normal. With high fertility, it becomes possible to conceive, bear and give birth to a child without complications.
Factors that reduce fertility
Let's take a closer look at the causes that reduce fertility:
Sexually transmitted infections (STIs), which ultimately lead to infertility or miscarriage. For example, gonorrhea and chlamydia, often causing obstruction of the fallopian tubes;
Diseases of the internal genital organs, represented by various chronic inflammatory processes in the small pelvis, neoplasms of the ovaries, fallopian tubes and uterus, endometriosis, which lead to disruption of the processes of ovulation and the promotion of the egg to the uterus. Sometimes the female germ cell does not reach the uterine cavity due to obstruction of the fallopian tubes, and cannot be fixed in the uterus itself due to the altered endometrium;
Violation of ovulation: already in the newborn age, the ovarian follicles contain about 400 eggs. With the onset of menstruation in the follicles, the maturation of eggs occurs, usually one during the cycle. Then the follicle bursts, the mature cell leaves it, ending up in the fallopian tube, through which it gradually moves to the uterus. The process of rupture of the follicle and the release of the egg is ovulation. Ovulation may be absent or irregular if there are hormonal disorders associated with a problem in the production of sex hormones. The cause of hormonal changes can be prolonged stress, abortion, trauma, various internal diseases. Without ovulation, the process of conception is impossible;
Non-gynecological factors: One of the factors that reduce female fertility is age. As you age, your chances of getting pregnant decrease. In addition, addiction to smoking, alcohol abuse, poor environmental conditions, constant stress and malnutrition, leading to obesity or lack of weight, negatively affect.
How to increase fertility rates?
To increase fertility, it is necessary to give up bad habits - smoking, alcohol, psychotropic substances, energy drinks, a sedentary lifestyle. All this becomes a way to accelerate the aging process of the body and the cause of the deterioration of the ovaries. In addition, coffee should not be abused, even if this drink becomes a way to wake up in the morning. Instead of coffee, you can drink green tea or black tea with lemon and honey. Women who want to increase their fertility should give up fast food, do not eat before bedtime, switch to proper nutrition, pay attention to the composition of the foods that are included in the diet. It is possible to increase fertility only by being in a calm, friendly atmosphere, which means that it is necessary to avoid stressful situations, postpone all household and financial problems, and clear your mind of disturbing thoughts.
And, of course, we must not forget about the help that can be obtained from medicine. A complete medical examination by a doctor will allow you to prescribe the necessary treatment.
THERE ARE CONTRAINDICATIONS. YOU NEED TO CONSULT WITH A SPECIALIST
The materials posted on this page are for informational purposes and are intended for educational purposes. Site visitors should not use them as medical advice. Determining the diagnosis and choosing a treatment method remains the exclusive prerogative of your doctor!
HOW TO INCREASE FERTILITY IN A NATURAL WAY??? MedUnion will tell you!📝
Many genetic and environmental factors can affect fertility in men and women. However, it is possible to increase the chances of a successful pregnancy by using natural methods.
In this article, we will discuss scientifically proven natural methods to increase fertility in men and women.
In women, stress reduction and exercise can often increase fertility.
In men, fertility interventions include limiting alcohol consumption and not smoking.
There are several treatments for infertility in men and women, as well as several ways to increase fertility, available to both men and women.
METHODS FOR WOMEN
There are many ways to help a woman increase her chance of getting pregnant.
Below we will consider some of them.
Gradually reducing stress can naturally help increase fertility.
Stress can reduce fertility in women.
Alpha-amylase is a biological marker of stress that scientists can measure from a saliva sample. A 2011 study found that women with higher levels of alpha-amylase may have a lower chance of naturally conceiving.
Stress-reducing activities can increase fertility in women. For example, those women who receive support and counseling to treat depression and anxiety have a higher chance of becoming pregnant than those who do not.
Tobacco smoking can affect hormone levels and cause early menopause. Quitting smoking can increase fertility in women.
MAINTAINING A HEALTHY WEIGHT
Excess weight, like underweight, can reduce fertility in women.
Some studies show that being overweight can interfere with a number of reproductive processes. This includes the development and quality of the process of fertilization and the growth of embryos.
Weight loss can help people overcome some of these difficulties.
A 2014 systematic review found that women who are overweight or obese can improve fertility treatment through weight loss.
However, it is important to maintain a healthy weight. Being underweight can also affect fertility. Some studies show that underweight women are at higher risk of ovarian dysfunction, infertility and preterm birth.
INCREASED PHYSICAL ACTIVITY
Physical activity can also increase fertility in women.
A study of 50,678 women showed that regular exercise can delay menopause.
Some studies have shown that moderate exercise also has a positive effect on fertility.
However, excessive exercise and insufficient calorie intake can cause menstrual irregularities and interfere with fertility.
METHODS FOR MEN
There are many ways to increase fertility in men. We will discuss some of them below.
MAINTAINING A HEALTHY WEIGHT
Maintaining a healthy weight through exercise
Being overweight or underweight also affects male fertility.
A 2015 systematic review reviewed data from 115,158 participants. Researchers have found that obese men may be significantly more likely to experience infertility problems. They are also less likely to respond to treatment if they are at an unhealthy weight.
Being underweight can also increase the risk of infertility in men.
Tobacco smoking can affect fertility in both men and women.
Some studies show that tobacco smoking can have a negative effect on sperm quality and reduce the chances of successful conception. Therefore, quitting tobacco can increase fertility in men.
REDUCE ALCOHOL USE
Drinking alcohol can negatively affect male sperm.
A systematic review of 29,914 men found that heavy drinking can lead to a decrease in semen volume. Therefore, reducing alcohol intake can help improve sperm quality.
FERTILITY AND AGE
For most women, the ability to conceive begins to decline, usually around 35 years of age. During this period, ovarian function gradually declines until menopause. Although it is still possible to conceive during this period, the chances of success are much lower.
There are currently no natural remedies to counter fertility decline in women. Maintaining a healthy lifestyle can help delay menopause.
Your doctor may recommend medication for fertility problems.
There are several medical treatments for people who have difficulty conceiving. Doctors use them in the treatment of almost 90% of cases.
Treatment is available for both men and women. This includes medication and surgery.
If other treatments fail, assisted reproductive technology is another option.
This method manually fertilizes a female egg using male sperm. In some cases, donor eggs and sperm may be used. The most common form of assisted reproductive technology is in vitro fertilization (IVF).
In general, maintaining a healthy lifestyle is the most effective way to increase fertility in both men and women.