Conception Tips - Improving Your Chances of Conceiving

Smoking

Studies suggest that infertility rates in both male and female smokers are twice those of non-smokers (ReproductiveFacts). As a result, stopping smoking is one of the most effective ways you can improve your fertility.

Research also shows that smoking can:

• Negatively impact hormone production, making conception harder.
• Harm the reproductive system itself.
• Damage the DNA in sperm, affecting sperm count and motility.
• Contribute to erectile dysfunction issues.

(Source: FDA)

Some effects of smoking, such as a reduced egg reserve, cannot be reversed. However, stopping smoking tends to result in an increase in fertility. It takes approximately three months to see the fertility benefits of quitting smoking, as this is how long it takes to produce new sperm and eggs.

Alcohol use

Alcohol disrupts hormone production, damages reproductive cells and affects ovulation, making you less likely to conceive. It affects women by impacting oestrogen levels and ovulation, and impacts male fertility by reducing testosterone, affecting the quality and quantity of sperm (BUPA).

Though heavy drinking has a much more pronounced effect than low-level consumption, experts recommend cutting out alcohol entirely if you are trying to conceive. 

Exercise & body weight

Being under- or overweight can have negative implications for your fertility and make conception more difficult.

While BMI isn’t a perfect measurement, it is valuable when discussing body weight and fertility. Generally, a healthy BIM measurement is between 19 and 25. If your BMI is less than 19 or over 30, it can be harder to conceive (NHS).

For women, this is because being under- or overweight increases the likelihood of experiencing ovulation issues and the ovaries not releasing an egg correctly. Being overweight can also result in irregular periods and no ovulation at all. For men, obesity is closely linked to lower sperm count and motility, a reduced sex drive and erectile dysfunction.

Losing or gaining weight too quickly can cause complications in its own right, so experts recommend doing so gradually through healthier eating and regular exercise. Crash diets often have a strong impact on hormone production and fertility, so they cannot be considered a solution.

Stress

Stress has a considerable impact on hormone production, affecting both male and female fertility. 

In women, stress can:

• Disrupt the hormones needed for ovulation
• Contribute to irregular menstrual cycles.

In men, stress can lead to: 

• Lower testosterone levels
• Reduced sperm production
• Changes to sperm morphology and motility.

(Source: HCA)

Consequently, experts recommend reducing exposure to stress as much as possible. Common stress management techniques include:

• Exercising regularly
• Connecting with other people
• Making time for yourself and your needs
• Avoiding unhealthy habits like drinking and smoking
• Avoiding known stressors (e.g., certain people or places)
• Establishing a regular sleep routine.

Environmental exposure

Exposure to pollutants and other dangerous substances is also associated with reduced fertility and problems conceiving. Substances to avoid include heavy air pollution, pesticides, solvents, lead, heavy metals, and toxic chemicals. Aspiring parents may come into contact with these substances in their day-to-day lives or in the workplace and should make every effort to protect themselves, particularly when trying to conceive.

The Mediterranean diet

This heart-healthy diet is rich in fruits, vegetables, whole grains, beans, nuts and olive oil. It favours lean protein, such as fish and seafood, and limits red meat, processed foods and added sugars. This helps reduce inflammation, manage weight, balance blood sugar, and improve hormone regulation.

Monounsaturated fats

Avocados, olive oil, seeds and nuts like almonds and pecans are packed with healthy monounsaturated fats. These have been shown to reduce inflammation in the fluid surrounding eggs and support hormone production.

Fibre

You can get all the fibre you need from beans, whole grains, legumes, nuts, seeds and broccoli. Fibre is extremely important for keeping the bowels healthy, helping to flush out bodily waste, and increasing the chances of conceiving. It also helps to eliminate excess estrogen and androgens, and improves blood sugar management. 

Zinc

Zinc is one of the most important fertility minerals and plays a pivotal role in egg maturation, ovulation and hormone regulation for men. Similarly, it supports sperm production and healthy testosterone levels in men (NIH), as it’s necessary for spermatogenesis. You’ll find zinc in fish, wholegrain breads, pumpkin seeds, asparagus, spinach and watercress.

Folic acid

Most studies link folic acid to healthy pregnancy, rather than conception. However, there is some suggestion that it can improve fertility, too. Leafy greens, fortified cereal grains, pulses and citrus fruits are all good sources of folic acid.

Supplements

Despite all best efforts, ensuring your meals meet all your nutritional needs is not easy. Supplements can be used to make up the deficit, and many healthcare professionals will recommend them to aspiring parents trying to conceive. In most cases, fertility supplements will contain folic acid, zinc and several other beneficial ingredients.