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[Disclaimer: I am not a doctor or medical practitioner. Any medical information is strictly my opinion based on research and personal experience, and not to be taken as advice. Always seek the advice of a licensed physician for your medical needs. Read my full disclaimer here.]
You’ve done the research, gone to the doctor, read the blogs, + know what to do to increase your fertility…but how do you actually do it? The challenge is that many things to boost fertility are lifestyle changes you have to make, not quick fixes. Here are my top 6 ways to change your lifestyle + everyday habits to boost your fertility.
1. Take supplements every morning.
It should go without saying that you need to begin taking a prenatal vitamin (folic acid is most important). I’ve also added Co-Q10, Vitamin D, and Omega-3 supplements to my daily vitamins too. (Read more about the significance of those vitamins in my post here.) My husband has started taking some extra supplements too. (Read more on that here.) Ask your doctor what he thinks is best for you based on your own individual health history!
2. Start a daily devotional or gratitude journal.
Regardless of what causes what, studies show that stress + infertility go hand in hand. Begin + end your day with a prayer, a gratitude practice, or a Bible study. If you’re not sure what to do, check out my free six-week infertility Bible study.
*Wondering if stress really can cause infertility? (Or want some more stress-reducing tips?) Check out my post here.
3. Stop buying pop.
It has zero nutritional value…and studies show that it does have negative effects on fertility, too. Don’t keep it in the house.
4. Put a bowl of nuts on your counter.
I know that I should be eating more nuts as they are a great source of plant-based protein…but would I ever reach into the cupboard to grab a handful? Probably not. But now that they are sitting on the counter? Yes, almost every time I walk by. I make my own mix of brazil nuts (eat 1-2 a day for your daily intake of selenium!), walnuts, almonds, dried fruit…and, in full disclosure, sometimes a few M&Ms. 🙂
*Wondering more about fertility diets + what to eat? Check out my post on the best research-based fertility diet here.
5. Get 7-8 hours of sleep a night.
Amount of sleep is often overlooked when thinking about fertility. However, numerous studies have shown the impact that lack of sleep has on our hormones. Stop checking your phone right before bed, and if you can’t sleep, read, listen to music, do yoga, or start another nightly routine to help you calm down.
6. Switch to 2% milk (or even better — whole milk!) + full-fat yogurt.
For years I’ve been buying “low-fat” milk + yogurt…sounds better, doesn’t it? Yet studies have consistently shown that low-fat dairy is much more likely to cause anovulatory infertility than high-fat dairy. My dietician recommended full-fat dairy for conception too.
And, for a bonus: 7. Get to a healthy BMI.
I almost skipped this, as it seems obvious, but it’s worth repeating again. Both high AND low BMIs are associated with infertility (see the research here). If you are already at a healthy weight, it’s still good to stay active (don’t go overboard), but if you’re not, start exercising — even a daily walk can go a long way towards boosting your fertility.
*In addition, a healthy BMI should be achieved through both exercise and diet — check out my fertility diet + recipes here.
For more TTC tips in addition to these lifestyle changes to boost fertility, check out 5 Surprising Ways to Boost Your Fertility Naturally.
