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This article will discuss evidence-based natural methods to increase fertility in both men and women.
In women, reducing stress and exercising frequently can boost fertility. In men, fertility-boosting actions include limiting alcohol consumption and quitting smoking.
There are also many fertility treatments available for both men and women.
Methods for Men
There are many steps a man can take to boost his fertility. We cover some of these below.
Maintaining a Healthy Weight
Being overweight or underweight also reduces fertility in men.
A 2015 systematic review examined fertility data from 115,158 participants. Researchers found that obese men were significantly more likely to experience infertility.
They may also be less likely to respond to certain types of fertility treatments if they are not at a healthy weight.
Statistics also show that men are 10 percent more likely to experience a nonviable pregnancy. The term "nonviable pregnancy" refers to a pregnancy that does not lead to a live birth.
Being underweight can also increase the risk of male infertility.
Giving up Smoking
Smoking can affect fertility in men as well as women.
Some research suggests that smoking can negatively affect semen quality and reduce the chances of reproductive success.
Therefore, not using tobacco can increase fertility in men.
Reducing Alcohol Use
Drinking alcohol can have a negative effect on a man's semen.
A systematic review of 29,914 men suggested that heavy alcohol consumption may lead to reduced semen volume. Reducing alcohol consumption can help improve semen quality.
Fertility and Age
Fertility typically begins to decline in the mid-30s for most women. During this period, ovarian function steadily decreases until menopause. Although it is still possible to get pregnant during this period, the chances of success are very low.
There are currently no natural ways to prevent this loss of fertility in women. It is possible that maintaining a healthy lifestyle can help delay the onset of menopause.
This will increase the window of fertility. However, doctors don't know if this will increase fertility rates within this window.
Keeping the Testicles Cool
Sperm develop best at a temperature slightly below normal body temperature, which is why the testicles sit outside the body. Frequent hot tubs and saunas, resting a laptop on the lap for long periods, and very tight underwear may raise scrotal temperature and lower sperm quality.
Avoiding Anabolic Steroids and Testosterone Supplements
Taking testosterone or anabolic steroids can sharply reduce or even stop sperm production, because the body lowers its own production of the hormones that drive it. Men who are trying to conceive should talk to a doctor before using any hormone or muscle-building supplement.
Eating Well and Staying Active
A diet rich in fruit, vegetables, whole grains, fish, and nuts provides antioxidants and nutrients such as zinc, folate, and selenium that support sperm health. Regular, moderate exercise helps maintain a healthy weight and hormone balance. See multivitamins for men and sperm myths and facts.
Managing Stress and Sleep
Chronic stress and poor sleep can affect hormone levels and sexual function. Aim for seven to nine hours of sleep and find regular ways to unwind.
Give Changes Time
It takes roughly two to three months for the body to produce new sperm, so lifestyle changes may take that long to show an effect on semen quality.
When to See a Doctor
Couples should see a doctor if they have not conceived after 12 months of trying, or after 6 months if the female partner is 35 or older. A semen analysis is a simple first test for men. See a doctor sooner if there is a history of testicular injury or surgery, erectile or ejaculation problems, or a lump or swelling in the testicles.
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