19 Ways to Boost Your Fertility

Shyana, a 29-year-old software engineer, had been trying to conceive for six months with her husband. Each negative pregnancy test left her feeling disheartened. She’d tear up seeing babies at family gatherings, wondering if something was wrong. Shyana drank coffee daily, often skipped meals due to work stress, and wasn’t sure when she ovulated. One evening, while browsing online, she found a blog post titled “19 Ways to Boost Your Fertility.” As she read, Shyana learned she could track her basal body temperature (BBT) to pinpoint ovulation, cut caffeine, and manage stress—habits she hadn’t considered. The post also suggested seeing her ob-gyn to discuss her health, which she hadn’t done yet. Feeling empowered, Shyana started tracking her cycle, swapped her coffee for herbal tea, and booked a doctor’s appointment. The post gave her practical steps to try, easing her anxiety and giving her hope. Below, we’ll explore 19 evidence-based ways to increase your chances of conceiving, just as Shyana did.

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1. Chart Your Basal Body Temperature (BBT) 19 Ways to Boost Your Fertility

Your basal body temperature (BBT) is your lowest body temperature, measured at rest. It rises 0.4-1.0 degree after ovulation due to progesterone, signaling your fertile window has just passed. To track it, use a basal thermometer each morning before getting out of bed, ideally at the same time. Chart your readings over a few months to spot patterns—ovulation typically occurs 12-24 hours before the rise. This helps you predict future cycles and time intercourse for the days leading up to ovulation, maximizing conception chances. Consistency is key, as even small disruptions (like poor sleep) can affect readings.

What to Do: Use a basal thermometer and chart for a few months to spot patterns.

2. Assess Your Cervical Mucus

Cervical mucus changes throughout your cycle, reflecting fertility. After your period, it’s minimal and sticky. As ovulation nears, it becomes stretchy, clear, and egg-white-like—ideal for sperm to swim through. This “fertile mucus” peaks 1-2 days before ovulation, indicating your best conception window. Post-ovulation, it thickens and decreases. To assess, check daily by wiping with tissue or feeling with clean fingers. The more stretchy and clear, the more fertile you are. Tracking this over months helps you identify your fertile days accurately.

What to Do: Check daily to know when to time intercourse for the best chance.

3. Use an Ovulation Calendar

An ovulation calendar maps your menstrual cycle to predict fertile days. Most cycles last 28 days, with ovulation around day 14, but this varies. By tracking your period start dates over several months, you can calculate your cycle length and estimate ovulation (typically 14 days before your next period). Online fertility calculators can help, but manual tracking works too. This method helps you plan intercourse 2-3 days before and during ovulation, when conception chances are highest. It’s less precise than other methods but builds awareness of your body’s rhythm.

What to Do: Track your periods over months to predict ovulation.

4. Try an Ovulation Kit 19 Ways to Boost Your Fertility

Ovulation predictor kits (OPKs) detect a surge in luteinizing hormone (LH), which spikes 24-36 hours before ovulation. You urinate on a test strip daily, starting a few days before expected ovulation (e.g., day 10 of a 28-day cycle). A positive result means you’ll ovulate soon, so plan intercourse within the next 1-2 days. While convenient, OPKs aren’t foolproof—they can’t confirm ovulation, only predict it, and may give false positives in conditions like PCOS. They’re a helpful tool when combined with other methods like BBT tracking.

What to Do: Use them to confirm your fertile window and plan intercourse.

5. Maintain a Healthy Weight 19 Ways to Boost Your Fertility

Your weight impacts ovulation. A body mass index (BMI) of 19-24 is ideal for a regular reproductive cycle. Below 19 (underweight) or above 24 (overweight) can disrupt hormones, leading to irregular or absent ovulation. For example, excess fat increases estrogen, which can stop ovulation, while being underweight may lower hormone production. Calculate your BMI (weight in kg ÷ height in m²) and aim for the healthy range. If outside this, small changes in diet or activity can help balance your cycle, improving fertility.

What to Do: Check your BMI and consult your HCP if it’s outside this range.

6. Watch What You Eat

Diet affects ovulation. Diets high in processed foods or low in nutrients can disrupt your cycle, causing irregular ovulation. Research shows replacing some animal protein (beef, chicken) with vegetable sources (beans, nuts) cuts ovulatory infertility risk by over 50%—plant proteins balance hormones better. Also, low-fat dairy may increase infertility risk, while high-fat dairy (like whole milk) supports ovulation. Swap one low-fat dairy serving daily for high-fat to improve chances. Focus on whole foods—fruits, vegetables, and whole grains—to support reproductive health.

What to Do: Adjust your diet to include fertility-boosting foods.

7. Stay Hydrated

Hydration keeps cervical fluid optimal for sperm transport. When dehydrated, this fluid thickens, slowing sperm movement to the egg. Aim for 8-10 glasses of water daily, ensuring your urine is light yellow—a sign of good hydration. This supports your body’s natural fertility processes, as water also aids overall hormone balance and cell function. Avoid sugary drinks, which can dehydrate you further. If you struggle to drink enough, carry a water bottle or set reminders to sip throughout the day.

What to Do: Drink enough water so your urine is light yellow.

8. Cut Caffeine 19 Ways to Boost Your Fertility

High caffeine intake (over 200 mg daily, or 2 cups of coffee) may reduce conception odds by affecting hormone levels and ovulation. It can also increase miscarriage risk. While moderate amounts (1-2 cups of 8 oz) are generally safe, cutting back further or switching to decaf can optimize fertility. Caffeine is also in tea, energy drinks, and some sodas, so check labels. If you rely on coffee for energy, try herbal teas or water with lemon for a gentle boost.

What to Do: Reduce coffee, tea, and soda to support fertility.

9. Meet with Your Ob-Gyn 19 Ways to Boost Your Fertility

Your ob-gyn can evaluate your overall health—hormone levels, cycle regularity, and any underlying issues like PCOS or thyroid problems that affect fertility. They’ll ask about your family history, as some fertility challenges (e.g., endometriosis) can be hereditary. They can also suggest lifestyle tweaks, like diet or stress management, tailored to you. Early consultation helps catch issues before they delay conception, especially if you’ve been trying for months without success.

What to Do: Schedule a visit to address any concerns early.

10. See the Dentist 19 Ways to Boost Your Fertility

Gum disease is linked to fertility issues, including low birth weight and premature babies. Poor oral health causes inflammation, which may disrupt ovulation or implantation. Pregnancy hormones can also worsen gum health, so starting with a clean slate is key. A dentist can treat gingivitis or periodontal issues, reducing risks. Regular brushing, flossing, and a check-up before trying to conceive ensure your oral health supports your fertility goals.

What to Do: Get a dental check-up to ensure oral health.

11. Manage Stress 19 Ways to Boost Your Fertility

Stress raises cortisol, which can disrupt ovulation by affecting reproductive hormones. Trying to conceive can itself be stressful, creating a cycle. Techniques like meditation (10 minutes daily), yoga (gentle poses), or acupuncture can lower stress levels, balancing your cycle. Even deep breathing or a daily walk can help. Prioritize self-care—set boundaries, get enough sleep, and focus on what you can control to improve your mental and physical fertility health.

What to Do: Incorporate daily relaxation techniques to reduce tension.

12. Exercise Within Reason

Moderate exercise (30 minutes of walking, 5 days a week) supports overall health and fertility by regulating hormones. However, intense workouts—like marathons or heavy lifting—can disrupt your cycle by lowering progesterone, leading to infertility. Over-exercising stresses your body, mimicking starvation, which halts ovulation. Stick to light activities like swimming or yoga, avoiding extreme routines while trying to conceive, to keep your reproductive system balanced.

What to Do: Stick to light workouts like walking or yoga.

13. Inspect Your Medicine Cabinet 19 Ways to Boost Your Fertility

Some medications—like antidepressants, steroids, or antihistamines—can affect fertility by altering hormone levels or ovulation. Others, like NSAIDs, may be unsafe during early pregnancy. Review all prescriptions and over-the-counter drugs with your HCP to ensure they’re fertility-friendly. They may adjust dosages or switch medications to safer alternatives, helping you conceive without compromising your health.

What to Do: Review your meds with your HCP to make adjustments.

14. Ditch the Lube 19 Ways to Boost Your Fertility

Many lubricants (e.g., KY Jelly) create a hostile environment for sperm, reducing motility or killing them before they reach the egg. If you need lubrication, opt for sperm-friendly options like Pre-Seed, which mimics natural cervical mucus, or use canola oil, a safe alternative. Avoiding lube altogether during fertile days is best if possible, ensuring sperm have the best chance to travel.

What to Do: Choose fertility-safe lubrication for intercourse.

15. Stop Drinking 19 Ways to Boost Your Fertility

Alcohol can disrupt ovulation and lower egg quality, even in small amounts. It also affects sperm quality in men, reducing conception odds. While occasional drinking (1 glass of wine) may not harm, abstaining while trying to conceive eliminates any risk. Alcohol also increases miscarriage chances, so cutting it out supports a healthier pregnancy once you conceive.

What to Do: Skip alcohol to maximize your chances.

16. Quit Smoking 19 Ways to Boost Your Fertility

Smoking reduces egg quality, lowers sperm count, and increases risks like ectopic pregnancy and miscarriage. It damages reproductive organs, delays conception, and affects fetal development. Both partners should quit—secondhand smoke also harms fertility. Quitting can be tough, so seek support through nicotine patches (consult your HCP) or counseling to improve your chances of a healthy pregnancy.

What to Do: Both partners should quit for better outcomes.

17. Load Up on Vitamins 19 Ways to Boost Your Fertility

Prenatal vitamins with folic acid (400-800 mcg daily) are crucial. Folic acid reduces neural tube defects (e.g., spina bifida) in babies by up to 70%. It’s found in foods like spinach, beans, and orange juice, but supplements ensure you get enough. Your HCP may recommend a specific prenatal vitamin tailored to your needs, supporting overall fertility and early pregnancy health.

What to Do: Ask your HCP for a recommended prenatal vitamin.

18. Have a Lot of Sex 19 Ways to Boost Your Fertility

Frequent intercourse—2-3 times a week—ensures sperm are present during your fertile window. Experts suggest sex every other day, especially 2-3 days before and after ovulation, when conception odds peak. Sperm can live up to 5 days in fertile mucus, so regular sex increases your chances. Focus on quality over quantity—ensure both partners are relaxed and comfortable.

What to Do: Aim for every other day around ovulation (2-3 times a week).

19. Be Mindful After Sex 19 Ways to Boost Your Fertility

Post-sex activities like saunas, hot tubs, or long runs raise body temperature, potentially harming sperm or early embryos. Douching can introduce infections, disrupting vaginal health and conception. Instead, rest for 15-20 minutes after intercourse to give sperm time to travel. Avoid anything that might stress your body or alter the vaginal environment during this critical window.

What to Do: Rest and keep your body temperature normal post-sex.

What Can You Do? 19 Ways to Boost Your Fertility

Start Tracking: Use BBT, mucus, or kits to find your fertile days.
Adjust Lifestyle: Focus on diet, hydration, and stress management.
Seek Support: Consult your HCP if conception takes longer than a year (or sooner if over 35).

Bonus Q&A: Your Fertility Questions Answered

Q1: How does tracking BBT help with conception?
A: It shows when you ovulate by a temperature rise, helping you time intercourse.

Q2: Why does cervical mucus matter for fertility?
A: Egg-white-like mucus signals peak fertility, aiding sperm movement.

Q3: Can my weight affect my chances of getting pregnant?
A: Yes, a BMI outside 19-24 can disrupt ovulation—consult your HCP.

Q4: Should I stop drinking coffee completely?
A: Limit to 1-2 cups daily; high caffeine may reduce conception odds.

Q5: How often should I have sex to conceive?
A: Every other day around ovulation (2-3 times a week) boosts chances.

Q6: When should I see a doctor if I’m not conceiving?
A: After a year of trying (or 6 months if over 35) to explore fertility options.

Your Turn to Share

Like Meera, have you been trying to conceive and faced challenges? Which tip resonates with you? Share your thoughts below—your story could help others. If you’ve tried any of these tips, what worked? Let’s keep the conversation going to support each other with clear insights.

19 Ways to Boost Your Fertility