Improving Fertility at Home

Shirin Dason
Aug 16, 2024
3 min read

Updated: Nov 28, 2024

Here are some practical tips and lifestyle changes that may help boost your fertility at home

1. Nourish Your Body with a Healthy Diet

A balanced diet is crucial for maintaining reproductive health. Here are some dietary tips:

Fruits and Vegetables: Rich in antioxidants, vitamins, and minerals.
Whole Grains: Opt for whole grains over refined grains.
Lean Proteins: Include sources like chicken, fish, beans, and legumes.
Healthy Fats: Focus on avocados, nuts, seeds, and olive oil.
Dairy: Include full-fat dairy products in moderation.
Water: Stay hydrated with at least 1.5-2 liters of water per day.

Foods to Limit:

Processed foods
High-sugar snacks
Trans fats

2. Maintain a Healthy Weight

Being either overweight or underweight can affect hormone production and menstrual cycles. Aim for a BMI within the normal range (18.5-24.9).

Tips:

Exercise Regularly: Engage in moderate physical activity like walking, swimming, or yoga. Strength training 2-3 times per week is also beneficial.
Balanced Diet: Follow a diet that supports your weight goals without extreme restrictions.

3. Manage Stress

High stress levels can interfere with ovulation. Incorporate stress-reducing activities into your routine:

Relaxation Techniques: Try meditation, deep breathing exercises, or progressive muscle relaxation.
Hobbies: Engage in activities that you enjoy and find relaxing.
Support: Consider talking to a therapist or joining a support group.

4. Monitor Ovulation

Understanding your ovulation cycle can help you identify your most fertile days.

Methods to Track Ovulation:

Cycle Tracking: Log the first full day of bleeding and keep track of your cycle length; ovulation happens 14 days before your next period.
Ovulation Predictor Kits (OPKs): Detect the surge in luteinizing hormone (LH) before ovulation.

How to Use OPK Kits:

Begin testing a few days before you expect to ovulate.
Follow the instructions on the kit, which usually involve dipping the test strip in urine.
Consider a digital version if you find reading the lines confusing.
A positive result indicates that you are likely to ovulate within the next 24-36 hours.
Have intercourse on the day it turns positive and the day after.

5. Intercourse Frequency

Maximize your chances of conception by having intercourse every 1-2 days during your fertile window, typically the five days leading up to and including ovulation.

Timed to LH Sticks:

When you get a positive result on an LH stick, indicating that ovulation is likely to occur within the next 24-36 hours, plan to have intercourse that day and the next two days for optimal chances of conception.

6. Limit Caffeine and Alcohol

Excessive caffeine and alcohol consumption can negatively affect fertility and early pregnancy.

Caffeine: Limit intake to no more than 200-300 mg per day (about 1-2 cups of coffee).
Alcohol: Avoid or minimize alcohol consumption, especially in the luteal phase (after ovulation); alcohol can also affect libido.

7. Avoid Smoking and Recreational Drugs

Smoking and drug use can harm reproductive health and decrease fertility in both men and women.

Cannabis: Avoid cannabis use as it can negatively affect both male and female fertility.

8. Avoid Endocrine Disruptors

Endocrine disruptors can interfere with hormone function and affect fertility. Avoid exposure to:

Pesticides and Herbicides: Use organic produce when possible.
Plastics: Reduce use of plastic containers, especially for food storage. Avoid heating food in plastic containers.
Personal Care Products: Choose products free of parabens, phthalates, and other harmful chemicals.

9. Consider Supplements

Certain supplements may support fertility while others may harm it.

For Women:

Folic Acid: 400-1000 mcg daily to support reproductive health and prevent birth defects.
Vitamin D: 2000 units unless advised differently by your physician.
Prenatal Vitamins: Provide essential nutrients for overall health.
Omega-3 Fatty Acids: Support hormonal balance and overall health.
Coenzyme Q10 : This may provide specific support for egg quality
Inositol : This may provide support for patients with PCOS

For Men:

Antioxidants: Such as zinc, folic acid, vitamin C and E, coenzyme Q10, selenium, carnitine, lycopene, and N-acetylcysteine.
Brands : Fertil Pro, Flo Vita, or Bird & Be

10. Avoid Heat

Heat can impact sperm production and quality for up to 3 months after exposure. Heat may also be harmful in an early pregnancy.

Males: Avoid prolonged exposure to heat (hot tubs, saunas, tight clothing) to protect sperm quality.
Females: Maintain a stable body temperature, especially during early pregnancy, to support fertility and fetal development.

Check with your doctor about other supplement use.

Dr. Dason recommends the books "Real Foods for Fertility" and "It Starts with The Egg"

This guide is for informational purposes only and does not replace professional medical advice.