How to Increase Your Fertility Naturally

 How to Increase Your Fertility Naturally     

   

Trying to conceive but having trouble getting pregnant? There are many natural ways to boost your fertility that don't involve invasive or expensive fertility treatments.

In this comprehensive guide, we will cover lifestyle, dietary, herbal and other natural solutions to increase your chances of conception.

1. Monitor Your Menstrual Cycle

Tracking your menstrual cycle is key for knowing when you are most fertile. Here are some tips:

• Record the first day of your period each month so you know when to expect your next one.
• Take your basal body temperature each morning and record it - a spike indicates ovulation.
• Use ovulation prediction kits to detect the lutenizing hormone surge that precedes ovulation.
• Check your cervical mucus - clear, egg white discharge signals fertility.
• Use a fertility tracking app to record symptoms and pinpoint ovulation.

2. Have Sex at the Right Time

Timing intercourse around your most fertile days is important. You are most likely to get pregnant:

1. In the 3 days leading up to ovulation.
2. The day of ovulation.
3. In the 12-24 hours after ovulation.

Having sex every 1-2 days during your fertile window maximizes chances of conception.

3. Maintain a Healthy Body Weight

Being significantly over- or underweight can affect hormone levels and cause infertility issues. Aim for a BMI in the healthy range of 18.5-24.9. Losing just 5-10% of body weight can regulate menstrual cycles in overweight women.

4. Eat a Nutritious Fertility Diet

Your diet provides the nutrients needed to produce hormones, ovulate and support conception. Follow these diet tips:

• Eat plenty of fruit, vegetables, whole grains, lean protein and healthy fats.
• Increase plant protein like beans, nuts and seeds.
• Choose high fiber carbohydrates with a low glycemic index.
• Take a prenatal vitamin with folate.
• Eat iron and vitamin D rich foods.
• Increase omega-3 fatty acids like salmon and walnuts.
• Limit processed foods, sugar, unhealthy fats and trans fats.

5. Take Fertility Supplements

Certain vitamins, minerals and herbs can enhance fertility when taken in supplement form. Some of the most common include:

• Folic Acid - 400-800 mcg daily to prevent neural tube defects.
• Vitamin D - 600 IU daily for hormone balance and ovulation.
• Vitamin E - 400 IU daily to improve cervical mucus.
• Omega-3 Fatty Acids - 1,000 mg EPA/DHA daily to regulate menstrual cycles.
• Iron - 30 mg daily to prevent anovulation.
• Vitex - 400 mg daily to normalize prolactin and LH levels.
• Maca root - 500-1000 mg daily to balance hormones.

Consult your doctor before taking supplements.

6. Reduce Stress

High stress levels can disrupt reproductive hormones and ovulation. Try these stress reducers:

• Exercise regularly - aim for 30 mins daily of something you enjoy.
• Practice relaxation techniques like yoga, deep breathing and meditation.
• Get enough sleep nightly.
• Spend time on hobbies and with supportive friends and family.
• Consider counseling, support groups or stress management classes.

7. Limit Alcohol, Caffeine and Smoking

Alcohol, caffeine and smoking compromise fertility. Ideal limits include:

• No more than 1-2 alcoholic drinks per week.
• Less than 200mg caffeine daily from coffee, tea, soda and chocolate.
• Quit smoking - tobacco is toxic to reproductive health.

8. Consider Acupuncture and Massage

Acupuncture and massage therapy may aid fertility by:

• Increasing blood flow to the reproductive organs.
• Reducing stress and anxiety.
• Balancing hormones and regulating menstrual cycles.

Weekly acupuncture and massage sessions for several months may reap benefits.

Conclusion

Maximizing your natural fertility through a healthy lifestyle, diet, supplements and stress relief can help you get pregnant without invasive treatments. Give yourself 3-6 months of focusing on fertility-boosting habits for improved conception odds.

However, see your doctor promptly if you are under 35 and haven't conceived after 6 months of trying, or after 3-4 months if over 35. There may be an underlying medical issue needing treatment.

Be patient and stay positive - your healthy efforts will be rewarded with a positive pregnancy test right on time!

Frequently Asked Questions

1. How long does it take to increase fertility naturally?

It can take 3-6 months after making fertility-focused lifestyle changes to notice improvements in menstrual regularity, hormone balance and ovulation. Consistency with the changes is key.

2. What vitamins help with fertility?

Key vitamins for fertility include folic acid, vitamin D, vitamin E, vitamin C, B complex and antioxidants. A prenatal vitamin covers must of these.

3. What foods help you get pregnant?

Fertility boosting foods include leafy greens, fruits, whole grains, beans, nuts, seeds, fatty fish, eggs, yogurt, citrus, whole milk and liver. Avoid trans fats, high mercury fish and excessive soy.

4. Does acupuncture help get pregnant?

Some research indicates acupuncture may help regulate menstrual cycles, improve blood flow to the reproductive organs and reduce fertility-hindering inflammation and stress.

5. Can you increase fertility after 40?

Fertility significantly declines after age 40. However, maintaining a healthy weight, optimal diet, staying active, reducing alcohol and stress, and acupuncture may help slightly boost natural conception odds.