What can I do to increase my chances of getting pregnant naturally?​​

Adopting a healthy lifestyle, maintaining a balanced diet, and ensuring you are in good health with regard to any other medical conditions before trying to conceive can be very beneficial.

Although none of the supplements recommended or used before pregnancy have been proven effective based on solid scientific evidence, they can still be used as they are not harmful.

A 35-year-old woman with regular menstrual cycles has a 20–35% chance of conceiving within the first three months of unprotected, regular intercourse. This probability rises to around 80% after one year and approximately 90% after two years.

However, women over the age of 35 generally have lower fertility rates and a higher risk of pregnancy complications.

By "regular intercourse," we mean having sex at least every other day during the most fertile part of the menstrual cycle, commonly referred to as the “fertile window.” This window includes the 4–5 days leading up to ovulation and the day of ovulation itself. Ovulation usually occurs about 14 days before the start of the next period. For example, a woman with a 28-day cycle is likely to ovulate around day 14, whereas a woman with a 32-day cycle would ovulate around day 18.

Prolonged sexual abstinence can reduce sperm quality and motility, and infrequent intercourse can decrease the likelihood of having sex during the fertile window, both of which may hinder conception.

Some women worry about the sexual position during intercourse and whether it affects their chances of conceiving. However, it’s important to know that sperm released into the vagina during ejaculation can reach the fallopian tubes within minutes, regardless of the sexual position. There is no evidence that specific positions, achieving orgasm, or lying down for a long time after sex increases the chances of conception. On the other hand, some lubricants used during intercourse may reduce sperm motility or viability, so it's best to avoid them if possible.

 

Can lifestyle changes optimize fertility?​

When it comes to fertility, both mind and body play a role. Stress can negatively affect many systems in the body, including the nervous, immune, and endocrine systems. The body's stress response prioritizes survival over functions like reproduction and growth. A recent study on stress and fertility found that stress may negatively impact mechanisms vital to female reproduction, including ovulation, ovarian steroidogenesis (hormone production essential for reproduction), endometrial development, follicular maturation, and implantation. However, more comprehensive research is needed in this area.

We understand that when having a baby becomes your only dream and you’re struggling to conceive, hearing "Just relax and don’t stress" can be incredibly frustrating rather than helpful. In fact, the last thing anyone needs is to stress about being stressed!
 

Some simple ways to reduce stress in your life:

• Find ways to share and manage daily life stressors

  • Delegate tasks at work

  • Ask your partner to take on more responsibilities at home

  • Consider hiring a cleaner if possible

• Try stress-reducing techniques:

  • Meditation

  • Yoga

  • Exercise

  • Establishing a good bedtime routine and ensuring enough rest

  • Reducing time spent on social media

  • Alternative therapies such as acupuncture, massage, and reflexology may help reduce the stress response by supporting the parasympathetic nervous system and encouraging the release of feel-good chemicals

 

Nutrition

​

As the saying goes, “You are what you eat.” It's true that food can influence fertility. A recent review analyzing current research on fertility and diet found that women who followed a healthy diet rich in seafood, poultry, whole grains, fruits, and vegetables had better fertility rates. In men, these diets were associated with improved semen quality.

If possible, choose organic poultry, fruits, and vegetables, and try to reduce exposure to chemicals such as pesticides, which may interfere with conception. Opt for omega-3-rich fish like sardines or salmon rather than tuna to avoid mercury exposure. Red meat consumption should be limited, and processed foods should be reduced as much as possible—or preferably avoided altogether.

​

Quit smoking/e-cigarettes and avoid alcohol

One of the most important lifestyle factors for optimizing fertility is living a "clean" life—free from smoking, vaping, and heavy alcohol consumption.

 

Exercise

Regular exercise not only supports cardiovascular, respiratory, and musculoskeletal health but is also an effective way to reduce anxiety without known side effects. Its most significant benefit for fertility may be its ability to help balance hormones. Moderate exercise is key. If you're at a healthy weight and engage in excessive high-intensity workouts, it may inhibit ovulation and lower progesterone levels, which are essential for pregnancy. If you’re planning to conceive soon, it’s best to limit intense workouts (like running or fast cycling) to under an hour per day and under five hours per week.

​

Aim for a healthy weight

Remember, being either underweight or overweight can disrupt your hormonal balance. If you’re trying to conceive, it's helpful to consider your Body Mass Index (BMI). A BMI between 18.5 and 24.9 is considered normal.

 

Reduce exposure to chemicals and plastics

Increasing scientific evidence shows that overexposure to certain chemicals found in scented products and plastics may harm male and female fertility. Still, it’s important to remember that it's nearly impossible to avoid these chemicals entirely.

What you can do is take small, practical steps to reduce you and your partner’s exposure:

• Don’t heat food in plastic containers in the microwave

• Avoid drinking hot beverages from plastic cups

• Use a water filter

• Avoid cling film (plastic wrap)

• Use fragrance-free soaps

• Choose plant-based cleaning products for your home