How to naturally improve my fertility and chances of conception?

Approximately 90% of couples get pregnant naturally within the first year of trying. This increases to about 95% in the second year. However, if you haven’t conceived in your first few years of trying, it doesn’t indicate an inability to successfully conceive naturally. A quick check-in with your healthcare provider and a few tweaks to daily lifestyle habits can help improve your chances of getting pregnant naturally.

Regularly tracking your menstrual cycles is the easiest way to know when you are in your fertile window and when ovulation is most likely to occur. During each menstrual cycle, there is a six-day fertile window, where your chances of conception are the highest. This is four days before your ovulation, the day of ovulation, and the day after. Once your egg is released it lasts for 24 hours before it disintegrates. Your fertile period lasts for a week since sperm can survive up to five days leading to fertilization during ovulation. 

To track signs of ovulation look out for sticky egg-white vaginal discharge, an increase in your body temperature, and an increase in your libido. It is good to note that not all women notice these classic signs of ovulation, so regularly tracking your cycles can help to identify your unique signs. 

Irregular periods, often coupled with other symptoms of hormonal fluctuations, such as weight gain, acne, intolerance of cold, or changes in your hair growth pattern can be indicators for a requirement of fertility testing. Additionally, if you have been trying to get pregnant for over a year, checking in with your healthcare provider can give you an idea of what could be an underlying cause for your delay in natural conception.  

While this can seem overwhelming, preliminary fertility tests are frequently non-invasive and give an overall picture of health, which can be easily taken care of with simple lifestyle changes.  

Early fertility tests include evaluation of your hormones, such as FSH, LH, estrogen, progesterone, and thyroid hormones. Many doctors also recommend the anti-Mȕllerian hormone (AMH) test which helps to assess your egg reserve. Other tests such as checking for hypertension, diabetes, increased cholesterol, liver, kidney, and autoimmune disease are also a part of the initial fertility screening panel. The results from these tests help to guide your next steps in getting pregnant naturally.

Maintaining a healthy lifestyle is the easiest way to improve your chances of getting pregnant naturally.  

A balanced nutritious diet involves more than just having your meals at home. Talking with a nutritionist, and coupling your test results (having high cholesterol or diabetes) will require specific changes to your diet. A nutritious meal high in protein, rich in omega-3 fatty acids, having sources of fiber from fruits and veggies and essential minerals such as zinc, iron, and folate are ideal for maintaining optimum fertility.  

In India, with diets rich in carbohydrates for most meals, finding this balance can be tricky. However, studies have indicated the benefits of low-carb diets in improving your overall health, especially for women experiencing infertility with conditions such as PCOS. 

Another factor crucial to maintain for conceiving naturally is moderating your stress levels. An inability to conceive naturally is a source of stress. Additionally, other aspects of your life, such as your career, family, and finances may also be piling on the stress. However, stress is a widely investigated source for its impact on infertility. The rise in cortisol and other stress hormones appears to have some influence on reproductive hormones such as estrogen, egg quality, and ovulation. 

Tackling stress can look different for everyone. A beneficial step toward this is regular exercise. Not only will you reap its benefits for managing your stress, but it will also help maintain a healthy BMI, reduce cholesterol, optimize sugar levels, and provide you with a good night’s rest, all improving your chances of conceiving naturally. While regular physical activity is advised for all women trying to conceive, it is also important to note excessive vigorous exercise can have a negative impact on your fertility. Discussing your exercise regime with your doctor before starting and enlisting the help of a trainer can help provide you with a tailored plan. 

Community take: I didn’t realize that stress could affect my chances of conceiving. My periods were haphazard, I was doing everything I could to eat healthy, exercise and manage the house. But this constant worry about getting everything in order was probably hurting my chances of getting pregnant. I decided to give up trying to control so many aspects of my life. Asked for help wherever I could, and build a routine I could blindly follow. I found myself sleeping better at night when I implemented this. I feel less tired now. And also miraculously my periods have started coming on time for the past three months. I am hopeful it might help to increase my chances of conceiving.

While opting for a healthier lifestyle, cutting back on caffeine, quitting smoking and alcohol, and being mindful of the environmental toxins you are exposed to also become crucial for your fertility journey.

If you are trying to get pregnant, a quick check-in with your doctor, especially if you have attempts have been unsuccessful in your first year, is crucial. This can give you an idea of the areas of your lifestyle which require improvements. A nutritious diet, maintaining a healthy weight, regular exercise, adequate sleep, and tackling your stress are the simplest ways to improve your chances of conceiving naturally.