Natural ways to boost fertility: Lifestyle changes & practical tips

Can you increase ovulation naturally?

When trying for a baby, it can be frustrating if you’re not ovulating regularly. You may want to know if it's possible to boost ovulation naturally to give you a better chance at conception. Let’s remember the basic, necessary biological steps that need to happen in order for pregnancy to begin:

1. Sperm cells enters the female reproductive system
2. The ovary releases an egg cell at the time of ovulation, typically once per cycle
3. Egg and sperm cells meet, and one sperm cell fertilizes the egg
4. The fertilized egg cell travels to the uterus and implants into the uterine wall (a process called implantation) [1]

So with that process in mind, you may be wondering how to induce ovulation or what other steps you can take to increase the chances of conception. While it’s not possible to increase the number of times you ovulate each cycle, there are ways to naturally support your menstrual cycle to maximize your chances of releasing an egg cell — more on that later in the list below.

Is it possible to induce ovulation?

Ovulation typically happens around the midpoint of the menstrual cycle, driven by natural hormonal fluctuations that happen each cycle [1]. But if you have an irregular cycle, it can be hard to figure out the best time to try for pregnancy. If you don’t ovulate at all or only ovulate occasionally, and you want to get pregnant, consult your healthcare provider for advice on the best course of action. There are certain medications available by prescription, like Clomiphene Citrate and other hormonal therapies, that can help regulate hormones and induce ovulation. But as with any, there are potential risks and side effects associated with these medications as well [1].

Ovulation and perimenopause

Perimenopause is the time leading up to menopause when periods stop completely. Perimenopause can last for up to ten years and may include symptoms like brain fog, night sweats, and irregular periods [2]. Evidence suggests that most women reach menopause at age 51, but this milestone varies and is influenced by many factors, including genetics, environment, diet, and lifestyle [3]. 

Recent research by Natural Cycles revealed that while cycle length changes during perimenopause, women in their forties are typically still experiencing ovulatory cycles. This means it’s possible to still conceive in the years leading up to menopause. Once periods stop completely, at menopause, ovulation no longer happens.

Is it possible to delay menopause?

While you can’t delay your natural age of menopause entirely, certain lifestyle habits may help prolong your reproductive years. Studies show that smoking can bring on menopause sooner by about one and a half to two years. Staying away from tobacco and making certain mindful dietary choices may support a later onset of menopause, but there’s no guarantee [3].

How to monitor your ovulation and fertility

No matter where you are in your reproductive years, if pregnancy is your goal, maximizing your chances of conception means finding out if and when you’re ovulating each cycle, and supporting cycle regularity. Here are a few methods you can use to monitor your ovulation patterns:

• Know your fertility indicators: A telling signs of ovulation include changes to your discharge (it’ll resemble an egg white texture in the days leading up to ovulation)
• A rise in basal body temperature (BBT): A rise in BBT indicates that you’re approaching ovulation. Natural Cycles can help you easily track this and recognize your unique patterns over time [4]. 
• Ovulation test kits: Usually available in your nearest drug store, these can provide further confirmation of fertility outside of physical symptoms.

Learn more about common symptoms of ovulation here. Once you’ve confirmed that you’re ovulating, you can have unprotected intercourse in the days leading up to and including ovulation to give you the best chances at conception [4].

Plan Pregnancy with Natural Cycles

NC° Plan Pregnancy mode can help you along your fertility journey by providing notifications backed by a powerful algorithm that learns your body’s unique patterns and lets you know when to have sex that will lead to a high chance of conception. In fact, Natural Cycles along with leading experts published a study that found that couples using Natural Cycles got pregnant in three cycles on average [5].

Natural ways to boost fertility

Now that we’ve unpacked the basics of ovulation and what fertility can mean for you, let’s go over some lifestyle adjustments you can make that have been shown to correlate with positive fertility outcomes. Aside from planning your pregnancy and tracking ovulation with Natural Cycles°, here are eight natural ways to boost fertility:

1. Focus on whole foods

Research shows that sticking to diets that favor whole grains, fruits, vegetables, seafood, and poultry is associated with better fertility outcomes in both women and men. It’s also a good idea to stay away from trans fats if possible, as they may be related to lower fertility. We know that sticking to a perfect diet is almost impossible, but making these healthier choices while trying to conceive can make a difference [6].

2. Prioritize sleep

Sleep duration has been linked to higher levels of follicle-stimulating hormone (FSH), a hormone that plays a key role in the release of the egg cell during ovulation. Making sure you’re getting enough sleep each night can have a positive impact on your hormone health [7].

3. Maintain a healthy weight

We know that weight can be a tricky and sensitive topic. Maintaining a healthy weight is easier said than done, especially when factors like certain conditions and medications can affect your weight in a way that you can’t control. 

At the same time, studies have confirmed that being severely underweight or overweight can increase the chances of infertility. These conditions may affect both ovarian function and your body’s ability to produce estrogen, two major contributing factors of fertility. Abnormal weight has been linked to increased time to conception as well, meaning that you’d likely need to try for longer in order to get pregnant. If you have questions or concerns about weight in relation to your fertility, talk to your doctor to learn more. [8, 9].

4. Try certain supplements (with approval from your doctor)

Certain prenatal supplements like folic acid and omega 3s have been shown to support fertility [10]. Antioxidants like vitamin C, vitamin E, and CoQ10 do not appear to offer any particular fertility benefits to women, but can be beneficial for male fertility [6, 8]. 

But similarly to weight, it’s a good idea to speak with your doctor about you and your partner’s unique health needs before starting any sort of dietary plan. For supplements especially, some may negatively interact with medications you’re already taking, so your healthcare provider will be able to give you the best personalized recommendations.

5. Keep calm and limit stress where possible

Managing stress is often easier said than done, as both daily demands and circumstances beyond our control can contribute to it. Planning a pregnancy itself can add a layer of stress as well, so it can be tough to determine cause and effect. Either way, finding ways to de-stress and getting the mental and emotional support you need can be beneficial, not only in your conception journey, but also to your broader wellbeing [11].

6. Limit alcohol consumption

Studies have shown that even small amounts of alcohol consumption is linked to slightly lower chances of conceiving, and the more alcohol consumed, the lower those chances become. This was true of all types of alcohol as well, whether it be wine, beer, or spirits. Overall, compared to those who abstained, people who drank alcohol while trying to get pregnant were about 13% less likely to conceive.

While many people will have no trouble getting pregnant despite regularly consuming alcohol, if you want to give yourself the best chances of conception, you may want to consider limiting your alcohol intake sooner rather than later. While you’re trying to get pregnant, you may not know exactly when you’ve successfully conceived, and abstaining from alcohol can mean one less thing to worry about [12, 13].

7. Avoid smoking

Tobacco consumption has a clear negative effect on fertility for both women and men. Smoking is associated with a rapid decline of egg cell reserves in the ovaries and delayed time to conception for women. It also lowers the success rates of infertility treatments. In men, smoking tobacco reduces sperm quality as well [14]. Like alcohol, it’s not recommended to smoke during pregnancy, so if you’re trying to conceive, it might be a good time for both you and your partner to stop. Quitting smoking can be difficult, but there are resources out there (like these from the CDC) that can help. Talk to your healthcare provider for more options.

8. Limit caffeine intake

Less conclusive is the effect of caffeine intake on fertility. Some studies have shown that high caffeine levels (amount of drinks) is associated with longer time to pregnancy, while others have not shown a clear connection. However, in terms of serving the goals of lowering stress, prioritizing sleep, and maintaining a healthy weight, lowering your caffeine intake while trying to get pregnant may be beneficial, even if there is no proven direct relation to fertility. It’s also generally advised to lower your caffeine intake during pregnancy anyway, so curbing the habit now while you’re trying to conceive can make it easier down the line [15].

Get support on your fertility journey with Natural Cycles

NC° Plan Pregnancy can support you with resources and tools to learn more about your body and the path to conception. If you do become pregnant, seamlessly switch modes to NC° Follow Pregnancy to get guidance on caring for yourself and following your baby’s development. See how Natural Cycles° can contribute to your fertility goals today.