When couples start trying for a baby, they often expect it to happen quickly and don’t think much about it. For some people pregnancy does come easily, but for many it can take time or be hard to achieve. In the UK, around 1 in 7 couples face fertility issues. Many things can affect fertility, including age, reproductive health and existing medical conditions.
Most couples (about 84%) will conceive within a year of trying, but fertility in women falls with age, especially after 35. If you’re in your 30s and trying to get pregnant, it’s wise to do what you can to boost your chances.
There are many factors that influence conception. This post highlights things you might not know about and offers practical steps to improve your chances of getting pregnant — and things to avoid.
FOOD AND NUTRITION
Diet affects fertility for both men and women. Eating a balanced, nutritious diet gives your body the nutrients it needs to support conception.
Tips for men
Dr Dawn Harper notes that low or poor-quality sperm counts are the cause of infertility in about 20% of UK couples and contribute in another 25%. Diet can help improve sperm health:
– Eat at least five portions of fresh fruit and vegetables a day.
– Include foods high in antioxidants like selenium (e.g., tuna, sole, Brazil nuts, mackerel).
– Get enough zinc from organic meat, seafood, whole grains and pulses to support sperm health.
– Increase omega-3 fats by eating oily fish.
– Cut out processed meats like bacon and sausage.
– Eat walnuts — they may help improve semen quality.
Tips for women
– Eat enough fruit and vegetables — aim for your 5 a day. Larger studies show a link between fruit/veg intake and higher fertility.
– Choose low-GI carbs and whole grains instead of refined carbs (sugary foods, drinks and processed grains).
– Swap some animal protein for plant-based protein.
– Avoid trans fats found in fried foods, some pastries and processed meats — they harm fertility in both sexes.
– Eat more omega-3s from salmon, sardines, walnuts and flaxseed oil.
– Limit caffeine. High caffeine intake has been linked to fertility issues. The NHS recommends no more than 200 mg a day (about two mugs of instant coffee).
– Take folic acid. The UK Department of Health advises women trying to conceive to take a daily folic acid supplement while trying and for the first 12 weeks of pregnancy. Adequate folic acid around conception can cut the risk of neural tube defects by about 70%, and it’s hard to get enough from diet alone.
LIFESTYLE
Your everyday habits matter for fertility. Look after your general health — stress, poor sleep and constant busyness can all affect your chances of conceiving.
Activity levels matter, too. Moderate exercise helps when trying to conceive, so if you’re largely inactive, try to move more. But avoid over-exercising, which can hurt fertility.
Alcohol and smoking
– It’s best for women to avoid alcohol entirely when trying to conceive. Alcohol affects both male and female reproductive systems.
– In men, excessive drinking lowers testosterone and reduces sperm quality and quantity.
– Smoking harms fertility in both men and women, so quitting is important for both partners.
FERTILITY TESTS AND MONITORS
Testing and tracking can help you understand your fertility and time intercourse for the best chance of conception.
Ovulation tests
A woman is most fertile around ovulation — the day an egg is released and the day or two around it. Home ovulation tests detect the luteinising hormone (LH) surge that triggers ovulation and give results quickly, helping you identify your most fertile days.
Female fertility test — FSH test
You can check fertility potential by testing for FSH (Follicle Stimulating Hormone) in urine. Rising FSH levels often point to reduced fertility. Home FSH screening tests work like pregnancy tests but check for high FSH. A negative result (no raised FSH) is a good sign, but it’s not a definitive proof of fertility. See a doctor if you have irregular periods or menopause-like symptoms.
Male fertility test
There are home tests that give an indication of male fertility by measuring sperm concentration. Follow the instructions carefully: collect a sample, wait the required time, and run the test. Results typically show whether sperm count is below the recommended 15 million per ml. If a test suggests low sperm count, consult a doctor and consider lifestyle and diet changes to improve sperm quality.
OTHER WAYS TO IMPROVE FERTILITY
Other steps can help, such as taking appropriate supplements and reducing exposure to environmental toxins. Things like pollution, BPA and some cleaning products may negatively affect fertility. It’s a good idea to research which toxins are most harmful and how to avoid them.
For more tips on conceiving sooner, see guides from fertility experts.
If you’re trying to get pregnant, what steps are you taking right now to boost your fertility?
References
https://www.universityherald.com/articles/5328/20131102/carrots-sperm-swim-faster-boost-male-fertility.htm
http://www.nbcnews.com/id/15389873/ns/health-diet_and_nutrition/t/guys-eat-fruits-veggies-improve-fertility/#.XJzKXSj7REY
https://www.ncbi.nlm.nih.gov/pubmed/9698665
https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/2018/december/dont-make-the-mistake-of-letting-a-diet-kill-sperm
https://www.healthline.com/nutrition/17-fertility-tips-to-get-pregnant
https://www.ncbi.nlm.nih.gov/pubmed/18226626
https://www.nhs.uk/common-health-questions/pregnancy/how-long-does-it-usually-take-to-get-pregnant/
https://www.nhs.uk/common-health-questions/pregnancy/how-can-i-increase-my-chances-of-getting-pregnant/