Fertility and Healthy Living Blogs
February 25, 2025 · 6 min read
Written & medically reviewed by Dr. Shaivalini Kamarapu
MBBS · MS (Obstetrics & Gynaecology) · Fellowship in Reproductive Medicine · 20+ years of clinical experience
Lifestyle changes that can help fertility
If you are finding it hard to get pregnant, it is worth seeing a fertility specialist. Alongside medical advice, simple lifestyle changes can help create the healthiest conditions for conception and pregnancy, for both partners.
Healthy weight
Being well above or below a healthy weight can affect ovulation. In women who are overweight, losing even a small amount of weight (around 5–10%) can help restore regular ovulation. Being underweight can also stop ovulation.
In men, excess weight can change testosterone and other hormones, which can lower sperm count and movement.
Eating for fertility
What you eat affects the health of eggs and sperm. Helpful habits include:
- Plenty of vegetables, especially dark leafy greens, and fruit
- More fibre from whole grains, lentils and beans
- Protein from a mix of plant and animal sources
- Healthy fats such as nuts, seeds and fish, and fewer trans fats and processed foods
- Complex carbohydrates instead of refined carbs and sugar, to keep blood sugar steady
- Moderate caffeine, about one to two cups of tea or coffee a day
Vitamins and supplements
Women trying to conceive should take folic acid, ideally starting before pregnancy, to lower the risk of certain birth defects. Your doctor will advise the right dose.
Vitamin D supports hormone production and ovulation, and low levels are common, so it is often worth checking. Antioxidants such as vitamins C and E, selenium and zinc may support sperm health. Take supplements on medical advice, as high doses can be harmful.
Exercise
Regular moderate exercise supports fertility and sperm quality, but very intense, prolonged exercise can disturb ovulation. Aim for a balance that you can keep up.
Smoking and alcohol
Smoking lowers fertility in both partners, can make it take longer to conceive, and increases the risk of miscarriage. Alcohol can affect conception and implantation, and avoiding it while trying to conceive is the safest choice.
Stress and sleep
Long-term stress can affect hormones. Yoga, meditation, breathing exercises and counselling can help. Regular sleep matters too: screen light late at night can disturb sleep hormones, and poor sleep is linked with hormone changes in both women and men.
Timing and other tips
Knowing your fertile window and timing intercourse around ovulation can improve the chance of conception each month. Avoid lubricants that contain spermicide, and choose sperm-friendly ones if needed. Good oral health also matters, as gum disease has been linked with pregnancy complications.
Men can protect sperm production by avoiding tight underwear, long cycle rides, hot tubs and saunas, and resting a laptop on the lap, as these raise scrotal temperature.
When to see a specialist
See a fertility specialist if you have been trying for a year (or six months if the woman is over 35), or sooner if periods are irregular or there is a known problem. Both partners should be evaluated.
Have questions about this?
Talk it through with our team at Puppalaguda or Attapur.
