Top Dos and Don’ts for Boosting Fertility: A Comprehensive Guide to Conception

Grace Fertility

Authored & Verified by:

Dr. Reubina Singh

MS (OB/GYN), MBBS - Senior Infertility Specialist

Conceiving is a journey that involves both emotional and physical preparedness. Whether you’re actively trying to conceive or planning to start, knowing what helps and hinders your efforts is essential. In this guide, we’ll cover the top dos and don’ts to boost your fertility. Dr. Natalie Crawford, a board-certified OBGYN, shares valuable insights on tracking cycles, avoiding common mistakes, and taking care of your body, among other crucial points.

Do #1: Track Your Menstrual Cycle

Tracking your menstrual cycle is one of the simplest yet most impactful things you can do when trying to conceive. Regularity is key; a healthy menstrual cycle generally occurs within a range of 25-35 days. Knowing when your period is expected helps you monitor potential ovulation windows, which is essential for timing intercourse.

An irregular cycle (fluctuating significantly from month to month) could indicate hormonal issues, thyroid problems, PCOS, or other health concerns that might require medical attention. Consulting a healthcare provider can help you get back on track and optimize your chances of conceiving.

Don’t #1: Use the Wrong Type of Lubricant

Lubricants are often used to make intercourse more comfortable, especially if certain medications, like Clomid, cause dryness. However, many popular lubricants can actually impede sperm motility, making conception more challenging. Avoid lubricants that are water-based, silicone-based, or acidic, as these can create a pH imbalance, making it harder for sperm to survive and reach the egg.

Instead, if you need lubricant, opt for an oil-based, sperm-friendly option with a pH closer to 7-8. However, natural lubrication is best whenever possible, as it doesn’t add any barriers to sperm movement.

Do #2: Prioritize Self-Care

Fertility isn’t just about timing; your overall health plays a huge role. Here are some ways to prioritize self-care:

Get Adequate Sleep: Aiming for 7-8 hours of sleep each night can significantly impact hormonal balance and stress levels.
Eat Nutrient-Rich Foods: Maintain a balanced diet with a mix of lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid extreme dieting or calorie restrictions.
Stay Active: Moderate exercise helps keep your body in optimal condition for pregnancy. Overdoing it, though, can lead to hormonal imbalances that may hinder conception.

When your body is under stress, it may signal that it’s not an ideal time for pregnancy. Taking care of yourself can help create a supportive environment for conception.

Don’t #2: Have Less Frequent Intercourse

There’s a misconception that “saving up” sperm by abstaining for days before ovulation can improve your chances of conceiving. However, this is not backed by science. Regular intercourse, ideally every day or every other day, keeps sperm fresh and reduces the risk of “dead sperm” accumulating.

If daily intercourse is challenging, aiming for 2-3 times a week is generally sufficient to ensure sperm is present during the ovulation window.

Do #3: Take Prenatal Vitamins

Prenatal vitamins are crucial for anyone trying to conceive. While getting nutrients from food is always ideal, a good prenatal vitamin ensures you’re meeting the body’s requirements for a healthy pregnancy. Here’s why they matter:

Folic Acid: This vitamin is proven to reduce the risk of neural tube defects in the developing fetus. While some people may prefer methylated folate, folic acid is the only form with well-documented benefits in pregnancy.
Iron: Iron supports the body in creating the extra blood volume required during pregnancy.
Calcium: Essential for fetal bone and teeth development.

If you’re concerned about which prenatal vitamin to take, consult your healthcare provider. Remember, protecting your baby’s neural development is essential, and prenatal vitamins are an easy step to support this process.

Don’t #3: Expose Yourself to Unnecessary Toxins

Certain lifestyle habits can negatively impact fertility. Avoid exposure to:

Marijuana: Can affect hormone levels and reduce the chances of successful conception.
Cigarettes: Smoking has been linked to reduced fertility, increased risk of miscarriage, and a higher chance of DNA damage.
Alcohol: Alcohol consumption can reduce fertility and increase the risk of pregnancy complications.

Limiting exposure to environmental toxins, such as household chemicals or pollution, and choosing natural cleaning and beauty products can also support a healthier conception process.

Do #4: Maintain a Healthy Weight

Weight plays a significant role in fertility. Being significantly underweight or overweight can disrupt hormonal balance, impacting ovulation and menstrual cycle regularity. If you’re overweight, moderate weight loss (even just 5-10% of body weight) can boost fertility. On the other hand, if you’re underweight, gaining a few pounds could help restore hormonal balance.

Consult a healthcare provider if you need guidance on managing your weight while trying to conceive.

Don’t #4: Rely on Just One Day for Ovulation

The timing of ovulation is important, but relying on a single day may not be as effective as some believe. While the egg is only viable for 24 hours, sperm can survive in the reproductive tract for up to five days. This means that having intercourse a few days before ovulation can increase your chances of conception. If tracking ovulation, target the day before and the day of ovulation for intercourse.

However, stressing over perfect timing can add unnecessary pressure, which isn’t beneficial. Focus on maintaining a consistent frequency of intercourse throughout your cycle.

Do #5: Limit Stress Levels

High-stress levels can have a detrimental effect on fertility by disrupting hormone levels and affecting ovulation. Practicing stress-management techniques, such as meditation, yoga, or deep breathing, can make a significant difference. Remember, your mental health is just as important as your physical health in the journey toward conception.

Don’t #5: Fall for Fertility Myths and Quick Fixes

Many quick fixes and myths around fertility don’t have scientific backing. From diets promising to enhance fertility to herbal remedies, there are plenty of myths that could leave you disappointed. While some supplements and herbs can support general health, none are proven to replace medical advice or treatment if you’re experiencing fertility issues.

Final Thoughts

Trying to conceive can be both exciting and challenging. Focusing on these dos and don’ts can empower you to create an optimal environment for conception. Remember, though, each person’s journey is unique. What works for one individual may not be the answer for another. If you’re facing ongoing difficulties, don’t hesitate to consult a fertility specialist for support.