Boosting Fertility: 12 Lifestyle Changes to Enhance Your Fertility

Embarking on the journey to parenthood is an exciting and meaningful chapter in many people's lives. While fertility problems may be influenced by various factors, incorporating positive lifestyle changes can significantly enhance your chances of conceiving quickly and naturally.

If you are struggling and would like some direct fertility coaching support from a specialist, our Prep4Pregnancy programme can help you assess your fertility status and provide tailored advice to improve your chances of conceiving in just 3 months!

Meanwhile, in this blog, we will explore key lifestyle adjustments that can contribute to boosting fertility and lead to a healthier, happier you.

1. Adopting a Nutrient-Rich, Well-Balanced Diet

  • Eat a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Include foods rich in fertility-boosting nutrients, such as antioxidants (found in berries, nuts, and vegetables) and folate (found in leafy greens, legumes, and fortified foods).
  • Ensure you're getting essential nutrients such as folic acid, iron, zinc, and omega-3 fatty acids, which are important for reproductive health.

2. Achieve and Maintain a Healthy Weight

  • Achieving and maintaining a healthy weight is important for fertility as both underweight and overweight conditions can negatively impact your reproductive health.
  • Consult with a healthcare professional or a nutritionist to determine a healthy weight range for your body. This will be assessed using a Body Mass Indicator (BMI) to assess whether you need to gain weight or lose weight to within a healthy range for your sex, age and height.

3. Find Ways to Better Manage Stress

  • Incorporate stress-reduction techniques in your lifestyle, such as meditation, yoga, breathing exercises and mindfulness.
  • Consider activities that bring you joy and relaxation to help better cope with daily stress.
  • Create a calming bedtime routine to improve sleep quality.

4. Participate in Regular Moderate Exercise

  • Engaging in moderate, regular exercise will support overall health and hormonal balance as well as enable you to better cope with stress factors.
  • Moderate-intensity exercises can be, brisk walking, jogging, swimming, or cycling. Aim for at least 150 minutes of moderate-intensity exercise split throughout the week.
  • You can include strength training exercises to improve overall fitness. Focus on major muscle groups, and aim for at least two training sessions per week.
  • Consult with a fitness professional for a personalised exercise plan that is tailored to your own goals.
  • Regular exercise is crucial, but avoid excessive strenuous workouts that may disrupt menstrual cycles.


5. Quit Smoking and Vaping

  • If you smoke or vape – cut back or stop completely as smoking has long been linked to fertility issues in both men and women.
  • If needed, seek support through smoking cessation clinics if needed and benefit from a healthier, new you!

6. Limit Alcohol and Caffeine

  • Moderate alcohol consumption is advised, and caffeine intake should be monitored.
  • Opt for herbal teas or decaffeinated beverages when possible.
  • Couples trying to get pregnant should not exceed the following intake guidance:

Caffeine: Less than 200 milligrams (mg) per day – which is the equivalent of two mugs of instant coffee

Alcohol: The NHS recommends no more than one or two units of alcohol (if you must drink), but definitely do not get drunk. There are many zero-alcohol-free alternatives now available if you wish to socialise with drinking friends. However, this is good practice as you should avoid alcohol entirely when you fall pregnant as this can impact the health of your unborn child.

7. Have a Health Check-up & Assess your Fertility Status

  • Schedule regular check-ups with your healthcare provider to address any underlying health concerns that may affect your fertility.
  • It may be beneficial to invest in more specialist Fertility Screening to help you better understand your current fertility status and reproductive health and diagnose if there are any issues you need to consider.
  • Discuss your plans for getting pregnant with your GP or a fertility specialist to get support and help ensure optimal preconception health.

8. Understand Your Menstrual Cycle

  • Track your menstrual cycle to identify your ovulation period, your most-fertile days.
  • You can use basal body temperature charts or over-the-counter ovulation predictor kits to enhance accuracy and timing of intercourse when you are trying to conceive.
  • Read our blog on Demystifying Your Menstrual Cycle to learn more.

9. Minimise Exposure to Environmental Toxins

  • Be mindful of exposure to environmental toxins such as pesticides and pollutants.
  • Consider using natural and organic products when possible.

10. Stay Hydrated

  • Stay adequately hydrated by drinking plenty of water throughout the day.
  • Keeping hydrated is important not only to your general health but for your reproductive system too. Dehydration can lead to low sperm count and decreased egg health.
  • Hydration also plays a pivotal role in hormonal regulation and to the production of cervical mucus which aids conception and implantation.

11. Adequate Sleep & Good Sleep Hygiene

  • Ensure you get enough quality sleep. Lack of sleep can affect hormonal balance and reproductive health.

12. Consider Supplements

  • Consult with a healthcare professional about fertility-friendly supplements such as folic acid, vitamin D, and omega-3 fatty acids.


Embarking on a fertility journey involves embracing a holistic approach to your well-being. By making these positive lifestyle changes, you not only enhance your fertility now but also promote better overall health and wellness for your family-future. Remember, it's crucial to consult with your healthcare professional when undertaking big lifestyle changes, in order to obtain personalised advice and tips that are tailored to your own unique needs and situation.

If you wish to get advice from our Fertility Specialists or any member of our team, from nutrition to andrology – you can schedule a FREE Advisory Call with us to help get you started in your fertility treatment.

Boosting Fertility Coaching – Prep4Pregnancy

If you are looking for fertility coaching support to help you prepare for pregnancy. Our Fertility Specialist offers a personalised, tailored 3-month coaching package to help support you

Learn more>>

It's essential to consult with a healthcare professional, especially if you're planning to conceive, to ensure that you're making lifestyle choices that are suitable for your individual health needs. They can provide personalised advice based on your health status and any specific fertility concerns.


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