We explore tried-and-true methods to naturally boost fertility, from lifestyle adjustments to incorporating certain foods into your diet.

Throughout history, people have turned to nature for help in overcoming infertility. In this article, we explore tried-and-true methods to naturally increase fertility, from lifestyle adjustments to incorporating certain foods into your diet. Learn more about these natural fertility boosters below.

Physical exercise

Exercise has many benefits for our health; research shows that one of these is a positive effect on both male and female fertility:

However, engaging in too much or too intense exercise has also been found to have a negative impact on fertility in both men and women. If you plan to increase your activity, or are exercising at a professional level, let your healthcare team know.

Maintaining a healthy weight

Weight plays an important role when it comes to fertility.

  • In women, being underweight (BMI <18.5) or overweight (BMI >25) can cause difficulties in getting pregnant.
  • Unhealthy weight can be associated with lowered progesterone, which is important for pregnancy, as well as with menstrual irregularity, which can significantly impact the chances of conception.
  • In men, excess weight may disrupt the balance of male hormones, leading to poor sperm quality and motility. In one study, ejaculate volume was also impacted by weight, decreasing as BMI and waist circumference increased.

Your healthcare team can help you to find a healthy and sustainable way to achieve a healthy weight and improve your chances of getting pregnant.

Stress management

Between the disappointment of not being able to have a child, the financial costs of treatments, dealing with failed cycles, and the pressure of balancing fertility treatments with work, infertility can be highly stressful. According to one review, couples with infertility also report elevated levels of anxiety and depression.

Studies have shown that addressing and reducing stress levels through psychosocial interventions can lead to better mental health, stronger relationships, and higher pregnancy rates for couples struggling with infertility.

Massage

One way to relax and reduce stress is to incorporate regular massage or physical therapy into your lifestyle.

Yoga

Research suggests that yoga may help couples improve their fertility by enhancing their physical and mental well-being and reducing stress. Practicing yoga can help improve blood circulation, allowing nutrient-rich blood and oxygen to reach the reproductive organs more effectively.

Sleep

Numerous studies have shown that insufficient sleep and sleep disturbances can harm reproductive health. When couples are trying to conceive, they often focus on increasing sexual activity, but it's important not to overlook the importance of getting restorative sleep.

  • A study discovered that women who experienced sleep problems, particularly insomnia, were four times more likely to have problems with fertility.
  • In a study of women who were undergoing in vitro fertilisation (IVF), those who slept a moderate amount (7–8 hours per night) had significantly higher rates of pregnancy compared to those who slept for shorter or longer periods.
  • In men, researchers found that the sperm count, motility, and sperm survival rates of the group who slept less than six hours per night was lower than the groups who slept longer.

Antioxidant-rich foods

Consuming a diet high in antioxidants can improve fertility in both men and women. Antioxidants are molecules that fight free radicals in the body. Free radicals are compounds generated by the body that can cause harm if their levels become too high.

Some antioxidant-rich foods to consider including in your diet are:

  • Walnuts: a 2012 study found that consuming 75 grams of walnuts daily improved sperm quality in young men. Other nuts and seeds are good sources of antioxidants as well.
  • Dark chocolate
  • Berries, especially blueberries and blackberries
  • Avocadoes
  • Artichokes
  • Broccoli
  • Tomatoes

Consuming plant-based protein and fish

Incorporating more vegetable protein sources into your dietary plans, such as beans, nuts, and legumes, can lower the risk of infertility.

  • A study found that replacing 5% of animal protein with vegetable protein led to a 50% decrease in the risk of ovulatory infertility.
  • Eating more fish in your diet has also been found to increase the chances of achieving a successful pregnancy after infertility treatment.

Including high-fat dairy products

Dairy products are a good source of calcium and protein; they are also associated with positive reproductive outcomes. However, high-fat dairy may be better than lower-fat alternatives.

Eating (a big) breakfast

A study found that switching to eating most of their calories in the morning improved blood sugar and hormone levels in women with polycystic ovary syndrome (PCOS).  Their insulin levels dropped by 8%, and their testosterone levels decreased by 50%. By the end of the study, this group of women also had a higher frequency of ovulation, which is an indication of improved fertility.

Taking multivitamins

Supplements have been shown to significantly enhance ovulation and reproductive health.

  • A study found that among women undergoing assisted reproductive technology (ART, including procedures such as in vitro fertilisation) higher intake of folate was associated with increased chances of successful implantation, pregnancy, and live birth. Folate is a vitamin that is found in food, such as in whole grains or leafy vegetables; in supplement form, it is known as folic acid.
  • Researchers found that increased frequency of multivitamin use was significantly associated with lower risk of cases in which women do not ovulate (known as ovulatory infertility).

Avoiding trans fats

Dietary fat is a source of energy and helps the body absorb the fat-soluble vitamins A, D, and E. Additionally, consuming fat can reduce inflammation, aid hormone production, and improve fertility. However, it is crucial to consume healthy fats, such as Omega-3 fatty acids and unsaturated fats, and to limit the intake of trans fats, which are often found in processed foods and can negatively affect fertility. Studies have shown a correlation between high intake of trans fat and low intake of unsaturated fat with infertility in both men and women.

Sources of healthy fats include:

  • Fish, e.g. wild-caught salmon
  • Vegetable oils, including olive, canola, and sunflower
  • Nuts and seeds

Reducing alcohol consumption

Limiting alcohol consumption is important for fertility. While studies have shown mixed results when it comes to moderate alcohol intake, excessive alcohol consumption is known to negatively affect fertility.

  • A study found that drinking more than 14 alcoholic beverages per week can make it take longer for women to get pregnant.
  • Another study discovered that drinking a lot of alcohol is connected to women requiring more tests to check for infertility.
  • A review investigating the effects of alcohol on male fertility discovered that daily alcohol consumption harms the shape of sperm and reduces semen quantity.

Avoiding Smoking

Smoking is widely known to negatively affect fertility.

  • Smoking can make pregnancy less likely. In one study, women who smoked tobacco or were exposed to passive smoking were more likely to experience delayed conception than women who were not exposed. Conception time was found to increase with number of cigarettes smoked.
  • Women who stop smoking one year before attempting to conceive can greatly enhance their chances of getting pregnant.
  • For men, research suggests that smoking harms sperm density, count, motility, and overall semen quality. According to research, ceasing smoking may restore semen parameters.

Avoiding Toxins

Research has demonstrated that toxic substances in our environment can harm fertility by causing hormonal imbalances, negatively affecting fetal development, and causing damage to the reproductive organs.

The worst fertility disrupters are:

Addressing household toxins, such as mould, lead dust, and asbestos, may also be beneficial. Additionally, you could avoid non-stick cookware, as it contains chemicals similar to pesticides.

Takeaway

There are various lifestyle steps you can take to boost fertility in natural ways. Many of these natural fertility boosters also promote overall health. They include exercising, maintaining a healthy weight, sleeping well, taking multivitamins, and eating a well-balanced diet. By abstaining from the negative effects of excess alcohol, cigarettes, trans fats and toxins, you can reduce your chances of running into fertility issues and help set your body up for pregnancy.

Are you trying to get pregnant, and need more advice? Cada’s caring and compassionate fertility specialists are available to help guide you through the process. Reserve your spot for a free consultation today.