- Know when your fertile window is: This is critical to improving your chances of pregnancy. An estimated 50% of couples don’t know when during their cycle they should be trying to get pregnant, which results in poorly timed intercourse. Monitoring your fertility signs (Basal body temperature and cervical mucus) can help you identify this time.
Know the length of your luteal phase (the time from ovulation to your next menstruation): Typically, a healthy luteal phase lasts 10-16 days. If your luteal phase isn't at least 12 days, many practitioners will recommend trying to lengthen it to give enough time for successful implantation. If the luteal phase is too short, there may not be enough time for a fertilized egg to implant in the uterus. By tracking the length of your luteal phase, you can gain valuable insights.
- Optimize your diet: A healthy diet that includes nutrient-dense whole foods, plenty of fiber, and adequate protein can help support fertility. Many fertility specialists recommend adopting a Mediterranean diet or a variation of it.
- Reduce exposure to toxins: Exposure to toxins, such as pesticides, can interfere with fertility. Avoiding toxins as much as possible can improve your chances of conception.
- Cut out smoking and alcohol: Smoking and excessive alcohol consumption can decrease fertility, as well as decrease your likelihood of a healthy pregnancy, so avoiding (or minimizing) these substances can improve your chances of conception.
- Reduce stress: High levels of stress can interfere with ovulation and fertility, so finding ways to reduce stress, such as meditation or yoga, is incredibly beneficial.
- Use ovulation predictor kits: Ovulation predictor kits can help you to detect the surge of luteinizing hormone (LH) that precedes ovulation, allowing you to time intercourse accurately.* You may choose to use LH tests, which you interpret on your own, or OPKs, which give you a positive or negative result.
*Please note that LH tests aren't suitable for everyone - if you have long, irregular cycles or are diagnosed with PCOS, LH testing may not be suitable.
8. Take prenatal vitamins: Taking a prenatal vitamin that contains folic acid and other important nutrients can help prepare your body for pregnancy.
9. Get enough sleep: Getting enough restful sleep can help regulate hormones that affect fertility, so aim for at least 7-8 hours per night. Track your sleep time and quality with Tempdrop!
10. Exercise regularly: Moderate exercise can help regulate hormones, improve circulation, and reduce stress, all of which support fertility.
If you have been trying to conceive for a year or more without success, seek the help of a healthcare professional, such as a naturopathic doctor or fertility specialist.