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Learn how to get pregnant by increasing fertility

Edited image of Ella Jardim available on Unsplash

How to get pregnant? This is often the question asked by those who have tested several products on the market that promised fantastic results but failed to make the person pregnant.

• What You Need to Know About Natural Childbirth

Having regular heterosexual relationships or seeking medical help for artificial insemination are obvious practices for getting pregnant. But those who are maintaining these practices to get pregnant and cannot, in addition to seeking medical help, can adhere to natural habits to improve fertility, increasing the chances of getting pregnant. Check out:

How to get pregnant by increasing fertility

1. Consume foods rich in antioxidants

Antioxidants such as folate and zinc can improve fertility for both men and women (see studies on this here: 1, 2, 3, 4).

Antioxidants deactivate free radicals that can damage sperm and eggs (see study about it here: 5).

A study of young men and adults found that eating 75 grams of antioxidant-rich nuts a day improved sperm quality.

Another study that followed 60 couples undergoing fertilization in vitro found that taking an antioxidant supplement resulted in a 23% greater chance of getting pregnant.

Foods such as fruits, vegetables, nuts and grains are packed with beneficial antioxidants such as vitamins C and E, folate, beta-carotene and lutein (see studies on this: 6, 7). Find out in which foods to find antioxidants in the article: "Antioxidants: what they are and in which foods to find them".

2. Eat a lot for breakfast

Eating a lot for breakfast can help women with fertility problems. One study found that a well-served breakfast can improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.

For normal-weight women with PCOS, eating most of their calories for breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of both can contribute to infertility (see study about it here: 8).

In addition, these women ovulated 30% more than women who ate a smaller breakfast and a larger dinner, suggesting improved fertility.

However, it is important to note that increasing the size of your breakfast without reducing the size of your evening meal will likely lead to weight gain.

3. Avoid trans fats

Eating healthy fat every day is important for increasing fertility. However, the consumption of trans fats is associated with an increased risk of ovulatory infertility, due to its negative effects on insulin sensitivity.

• What is trans fat?

Trans fats are commonly found in hydrogenated vegetable oils and are often present in some margarines, fried foods, processed products and baked goods.

A large observational study found that a diet higher in trans fats and lower in unsaturated fats was related to infertility.

Choosing trans fats over monounsaturated fats can increase the risk of ovulatory infertility by 31%. Eating trans fats instead of carbohydrates can increase this risk by 73% (see study about it here: 9).

4. Decrease carbohydrate intake

Following a low carbohydrate diet is generally recommended for women with polycystic ovary syndrome (PCOS).

Low-carb diets can help you maintain a healthy weight, reduce insulin levels, and encourage fat loss, all while helping with menstrual regularity (see studies on this: 10, 11, 12).

An observational study found that as carbohydrate intake increased, the risk of infertility also increased.

In the study, women who ate the most carbohydrates had a 78% higher risk of ovulatory infertility than those who followed a low-carb diet.

Another small study among overweight and obese women with PCOS found that a low-carbohydrate diet lowers hormone levels such as insulin and testosterone, and both may contribute to infertility.

• Carbs: bad guys or good guys?

5. Eat less refined carbohydrates

It's not just the amount of carbohydrate that's important, but the type as well. Refined carbohydrates can be especially problematic.

Refined carbohydrates include sugary foods and beverages and processed grains, including white pasta, bread and rice.

These refined carbohydrates are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbohydrates also have a high glycemic index (GI).

One study found that foods with a high glycemic index were associated with an increased risk of ovulatory infertility.

Since PCOS is associated with high insulin levels, refined carbohydrates can get even worse.

6. Eat more fiber

Fiber helps your body get rid of excess hormones and keep your blood sugar balanced.

Some examples of high fiber foods are whole grains, fruits, vegetables and beans. Check out other examples in the article: "Foods rich in fiber fight diabetes and high cholesterol".

Certain types of fiber can help remove excess estrogen by binding to it in the intestines.

Excess estrogen is then removed from the body as waste, increasing your chance of getting pregnant.

One study found that eating ten grams more of cereal fiber a day was associated with a 44% lower risk of ovulatory infertility among women over 32 years.

However, another study of 250 women aged between 18 and 44 years showed that eating 20 to 35 grams of fiber per day was associated with an almost ten times greater risk of abnormal ovulation cycles.

7. Avoid animal protein (beef, chicken, fish, eggs)

The replacement of some animal proteins (meat, fish, chicken and eggs) with vegetable protein sources (beans, nuts and seeds) is associated with a reduced risk of infertility, according to the study.

One study found that a higher intake of meat protein was linked to a 32 percent greater chance of developing ovulatory infertility.

On the other hand, eating more vegetable protein can protect against infertility (see study about it here: 10).

One study showed that when 5% of total calories came from plant protein rather than animal protein, the risk of ovulatory infertility decreased by more than 50%.

So consider substituting some of the animal proteins for plant proteins, such as beans, lentils, quinoa, chia, chickpeas, peas and walnuts. See other examples of protein-rich foods in the article: "Ten Protein-Rich Foods".

• Benefits of chia and what is it for
• Quinoa: benefits, how to make it and what it is for

8. Take a multivitamin

Women who take multivitamins may be less likely to experience ovulatory infertility.

In fact, it's estimated that 20% of ovulatory infertility can be avoided if women consume three or more multivitamins a week, according to the study.

In addition, one study found that women taking multivitamins had up to 41% lower risk of infertility. For women who want to know how to get pregnant, a multivitamin containing folate can be especially beneficial.

Another study found that a dietary supplement, including green tea, vitamin E and vitamin B6, improved the chances of getting pregnant.

After three months of the supplement, 26% of women were able to become pregnant, compared to only 10% of those who did not take the supplement.

9. Be active

Exercise has many health benefits, including increased fertility, according to the study.

In fact, according to one study, a sedentary lifestyle has been associated with an increased risk of infertility.

Every hour a week of exercise is associated with a 5% lower risk of infertility.

For obese women, both moderate and intense physical activity, along with weight loss, had a positive effect on fertility (see studies on this: 11, 12).

However, moderation is critical. Excessive high-intensity exercise has been associated with decreased fertility in some women.

Excessive exercise can alter the energy balance in the body and negatively affect the reproductive system, according to the study).

An observational study found that the risk of infertility was 3.2 times greater for women who exercised intensely every day compared to inactive women.

10. Take time to relax

As your stress levels increase, your chances of getting pregnant decrease. This is probably due to hormonal changes that occur when there is stress (see study about it here: 13).

Having a stressful job and working long hours can also increase the time it takes you to get pregnant (see studies about it here: 14, 15, 16).

In fact, stress, anxiety and depression affect about 30% of women attending fertility clinics, according to the study.

Receiving support and counseling can reduce levels of anxiety and depression, thus increasing your chances of getting pregnant (see study about it here: 17).

11. Cut the caffeine

Caffeine can negatively affect female fertility. One study suggests that women who consume more than 500 mg of caffeine daily take up to 9.5 months longer to become pregnant.

A high caffeine intake before pregnancy is also linked to an increased risk of miscarriage (see studies on this 18, 19).

However, other studies (see here 20, 21) have not found a strong link between caffeine intake and an increased risk of infertility.

12. Maintain a healthy weight

Weight is one of the most influential factors when it comes to fertility. In fact, being underweight or overweight is associated with difficulty getting pregnant (see studies about it here: 22, 23).

An observational study suggests that 12% of ovulatory infertility in the US is due to underweight, while 25% is due to overweight.

This is because the amount of fat stored in your body influences menstrual function. Overweight women have longer cycles, making it harder to get pregnant, according to the study).

To improve your chances of getting pregnant, try to lose weight if you are overweight and gain weight if you are underweight.

13. Increase your intake of plant-derived iron

Taking supplements of iron and non-heme iron (from plant sources) can decrease the risk of ovulatory infertility.

An observational study including 438 women found that taking iron supplements was associated with a 40% lower risk of ovulatory infertility.

Non-heme iron was also associated with a lower risk of infertility. Heme iron, which comes from animal sources, does not appear to affect fertility levels.

However, more evidence is needed to confirm whether iron supplements should be recommended for all women, especially if iron levels are healthy.

However, increase your intake of iron-rich foods. To improve the absorption of plant-derived iron, consume foods or beverages high in vitamin C. Know where to find iron in the matter: "What are iron-rich foods?"

14. Avoid excess alcohol

Alcohol consumption can negatively affect fertility. However, it is not clear how much alcohol is needed to cause this effect.

A large observational study found that drinking more than eight drinks a week was associated with a longer time to get pregnant.

Another study involving 7,393 women found that high alcohol consumption was associated with more infertility tests.

However, the evidence for moderate alcohol consumption is mixed. Another study found no link between moderate alcohol consumption and infertility, while other studies report that moderate drinking can affect fertility (see here: 24).

A study of 430 couples reported that drinking five or fewer alcoholic drinks a week was associated with reduced fertility.

15. Avoid unfermented soy products

Some sources suggest that the phytoestrogens found in soy can interfere with hormone levels and cause fertility problems.

Several animal studies have linked soy to lower sperm quality in male rats and reduced fertility in female rats (see studies here: 25, 26).

An animal study found that even small amounts of soy products caused changes in the sexual behavior of male offspring.

However, few studies have looked at the effects of soy on humans, and more evidence is needed.

Furthermore, these negative effects are usually only associated with unfermented soy. Fermented soybeans are generally considered safe to eat.

16. Natural supplements

Certain natural supplements have been linked to increased fertility. These include:

• Maca: Maca comes from a plant grown in central Peru. Some animal studies have found that it improves fertility, but results from human studies are mixed. Some report improvements in sperm quality, while others find no effect (see here: 27, 28, 29).
• Bee Pollen: Bee pollen has been linked to improved immunity, fertility and general nutrition. An animal study found that bee pollen consumption was linked to improved sperm quality and male fertility (see study on this: 30).