5 Healthy Habits to Increase Fertility

Whether you are struggling with infertility, or just starting to think about trying to get pregnant, there are many natural ways to increase your fertility.

My favorite thing about natural solutions is that there is zero downside! Here are my top five healthy habits to incorporate into your routine that can increase your fertility.

Get Quality Sleep

Basically every study about health shows that sleep is a major building block of total health. Sleep sets the stage for everything else, and without enough of it, you’re working at a deficit. While you sleep, your body restores itself – you’re literally recharging – and is able to take on more extraneous efforts, like getting pregnant.

Read This: How to Create a Better Bedtime Routine

Getting sleep isn’t always as easy as it sounds, though. To get enough quality sleep, you have to make it a priority. Here are a few things to try to ensure you’re getting the ZZZ’s you need!

  • Set a bedtime alarm to alert you when it’s time to make your way to the bedroom.
  • Diffuse calming scents like lavender, chamomile, vanilla, and jasmine.
  • Use sleep aids like a white noise machine, sleep mask, or ear plugs.
  • Stop caffeine 6 hours before bedtime, and no vigorous exercise at least 2 hours before bed.

Ditch Booze, Heavy Caffeine, and Smoking

While the occasional cocktail likely won’t affect your chances of conceiving, the more you drink, the longer it can take you to get pregnant. Women who drink 3 or more drinks per occasion, or more than 7 drinks a week, are more likely to have irregular periods and fertility issues. Curbing your habit now is a smart idea, and remember, it’s not forever!

Read This: 10 Friend Date Ideas That Aren’t Dinner and Drinks

Relying on coffee to get through the day? If you’re looking to start your family soon, it’s time to find another way to get your energy boost. A cup of coffee (200mg) a day has insignificant affect on fertility, but going for that second (or third, or fourth) cup can negatively affect your cycle.

Read This: How to Eat for Energy

I’m probably not the first one to tell you this, but smoking is terrible for your health! There is no amount of smoking that is seen as safe for you or your fertility.

Practice Yoga

Prenatal yoga is now a common practice throughout pregnancy, but fertility yoga is quickly gaining in popularity, and for good reason! If you are struggling to conceive, you’ve likely heard the well-intentioned-but-irritating advice, “You just need to relax!”.

Read This: 4 Things You Will Hear When TTC

It’s true, stress is a significant factor in fertility issues, and yoga is a wonderfully natural remedy. There are so many benefits to yoga, fertility aside, that you’ll likely stick with it in pregnancy and beyond! Try these 8 fertility friendly yoga poses or head to YouTube and search for “Fertility Yoga” with a goal of doing 1-3 videos per week.

Have More Sex

Need I say more? Seriously though, when you’re trying for a baby sex can get routine and technical. Obviously it’s wise to have sex around ovulation, but studies at the Kinsey Institute revealed that more frequent sex led to distinctly different immune system responses that could help a women get pregnant. Read more about these studies here.

Giving sex less of a scientific purpose, and bringing the spontaneity and love back into the equation also reduces stress, which is a win-win.

Eat More Healthy Fats

Fats are a key component in a fertility diet, but you can probably guess that loading up on chocolate and doughnuts won’t do your hormones any favors. Foods high in omega-3 fatty acids have been shown to  improve embryo quality in IVF patients, and they may have other fertility benefits (source). 

Here are some easy deliciously healthy fats you can start incorporating into your diet now:

  • Avocados
  • Full fat cheese and dairy (yogurt, cottage cheese, etc)
  • Chia, hemp, and flaxseed (easy to throw into smoothies and most baking)
  • Walnuts, almonds, Brazil, cashew nuts
  • Pumpkin, sunflower, and sesame seeds
  • Wild caught salmon
  • Pasture raised organic meats
  • Organic eggs
  • EVOO and coconut oil

Read This: 9 Types of Healthy Fats for Fertility

I love helping women find practical – and natural – ways to adopt healthy habits and boost their fertility. Email me at Samantha@simplywellcoaching.com for a free 20 minute Discovery Call and see how working with a coach can get you on track to the healthy life you’re looking for!

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