1. Eat a Fertility-Friendly Diet

Your diet plays a crucial role in fertility. Research suggests that eating a Mediterranean-style diet rich in whole foods, healthy fats, and antioxidants can improve egg and sperm quality.

 

Best Fertility Foods:

• Leafy greens & cruciferous veggies – Support hormone balance
• Berries – High in antioxidants to protect reproductive cells
• Oily fish (salmon, mackerel) – Packed with omega-3s for hormone regulation
• Nuts & seeds – Essential for sperm and egg health
• Whole grains (quinoa, brown rice, oats) – Help regulate blood sugar
• Eggs – Rich in choline, vital for early pregnancy development

Pro Tip: Incorporating a high-quality fertility supplement can help bridge nutritional gaps. Naître’s Liposomal Fertility Supplements offer highly bioavailable nutrients to support reproductive health.

2. Manage Stress for Conception

Chronic stress can negatively impact fertility by disrupting ovulation and hormone balance. The body is incredibly intelligent—it prioritises survival over reproduction when under extreme stress.

Ways to Reduce Stress Naturally:

Relaxing activities – Yoga, meditation, warm baths, and journaling
Emotional support – Talk to a friend, partner, or fertility coach
Time in nature – Walks in fresh air can lower cortisol levels
Laughter & fun – Watch a comedy or do something that brings you joy

Did you know? Studies show that women with high levels of chronic stress have a 20% longer time to conceive compared to those with lower stress levels.

 

3. Exercise: Finding the Right Balance

Movement is great for fertility, but too much or too little exercise can have the opposite effect.

Best Exercises for Fertility:

Walking – Gentle but effective for hormone regulation
Yoga & Pilates – Reduce stress and improve circulation
Strength training – Supports metabolism and hormonal balance
Moderate cardio – Boosts circulation without excessive stress

Caution: Overtraining (e.g., daily high-intensity workouts) can elevate cortisol and disrupt ovulation. If you do intense training, consider reducing frequency or intensity when trying to conceive.

 

4. Understand Your Fertile Window

Your most fertile days are the 5 days leading up to ovulation and the day of ovulation itself. Tracking ovulation can significantly improve your chances of conception.

Ways to Track Ovulation:

Basal Body Temperature (BBT) – Small temperature rises indicate ovulation
Ovulation Predictor Kits (OPKs) – Detects LH surge before ovulation
Cervical Mucus Changes – Look for egg-white consistency

Pro Tip: Staying hydrated improves cervical mucus quality, making it easier for sperm to reach the egg.

 

5. Optimise Sperm Health

Sperm health is 50% of the fertility equation! Supporting sperm quality is just as important as supporting egg health.

Sperm Health Mistakes to Avoid:

Overheating – Hot baths, saunas, and tight underwear can reduce sperm quality
Excessive alcohol – Affects sperm motility and count
Smoking & vaping – Linked to DNA damage in sperm

Ways to Improve Sperm Quality:

Eat a nutrient-rich diet (zinc, selenium, and omega-3s are key!)
Take a fertility supplement designed for men
Reduce toxin exposure (plastics, pesticides, and heavy metals)

Did you know? Sperm take about 90 days to fully develop. The lifestyle changes your partner makes today will impact sperm health 3 months from now!

 

6. Sleep for Hormonal Balance

Lack of sleep can affect ovulation, sperm production, and hormone balance. Aim for 7-9 hours per night and keep a consistent sleep schedule.

Sleep Tips for Fertility:

Keep your bedroom cool & dark
Avoid screens before bed (blue light disrupts melatonin)
Establish a relaxing bedtime routine

 

7. Have Sex Regularly

It may seem obvious, but frequent sex (every 2-3 days) is key to conception.

Why?
Relying only on ovulation tests can be risky ovulation timing can shift.
Regular ejaculation improves sperm quality by preventing DNA damage.
Less pressure = more enjoyment, which can positively impact conception!

 

In a nutshell:

There’s no one perfect formula for getting pregnant, but small, sustainable lifestyle changes can have a big impact on your fertility.

• Eat nourishing foods
• Manage stress
• Exercise in a balanced way
• Track ovulation
• Support sperm health
• Prioritise sleep
• Enjoy intimacy with your partner

Be kind to yourself. Fertility journeys can be unpredictable, but remember you’re doing your best, and that’s more than enough.

Save this guide for later & share it with someone on their fertility journey!

 

Frequently Asked Questions (FAQs)

Q: What foods improve fertility?

A: Foods rich in antioxidants, omega-3s, and whole grains support fertility by reducing inflammation and boosting egg/sperm health.

Q: Can stress affect fertility?

A: Yes! Chronic stress can disrupt ovulation and lower sperm quality. Prioritising stress reduction techniques is key.

Q: How often should we have sex when trying to conceive?

A: Every 2-3 days, especially in the fertile window.