How to boost your fertility: our tips!

Are you currently planning a baby and want to boost your fertility?

We won’t offer you a miracle cure here, but rather simple, accessible, and reliable tips to increase your chances of getting pregnant as naturally as possible.

Because yes, you have real power to influence your fertility.

If you are new to the subject or don't know where to start, this article is an excellent starting point.

Before we go any further, a quick reminder: if you are having trouble conceiving, don't panic; it can take time. We speak of infertility when a couple has been trying to conceive naturally for at least a year, not before (World Health Organization).

If you started trying only a few months ago, you still have every chance of conceiving without medical assistance. Here are a few tips.

Understand your ovulation to boost your fertility

Identify your fertile window

The first step might seem obvious, but it is essential: knowing when you ovulate. Unlike men, women are not fertile throughout the entire month. We produce an egg each month, around the middle of the cycle.

Knowing when you ovulate allows you to identify your fertile window, which means the days when you are most likely to conceive.

To pinpoint your ovulation, you need to understand your cycle and learn how to track it. You may have already heard of symptothermal methods: this completely natural technique that helps you identify the different phases of your cycle.

The symptothermal method relies on the daily analysis of 3 elements:

• the color, quantity, and consistency of your cervical mucus,

• the position of your cervix,

• your body temperature,

This method requires a certain amount of discipline and must be practiced over several months to establish reliable markers. If you are not used to observing your body's changes throughout your cycle, we recommend starting by paying attention to your cervical mucus.

Looking for a faster way? Urine tests sold in pharmacies detect the LH surge that occurs 24 to 36 hours before ovulation. While practical, they do have their limitations, starting with the fact that they do not confirm ovulation: we provide an update on the reliability of ovulation tests.

When you are ovulating, it is more abundant, transparent, and stretchy. Its job is also to keep sperm alive to facilitate fertilization.

An egg has a very short lifespan: only 24 hours. But that doesn't mean you only have 24 hours to conceive. Sperm are more resilient than we think: they live for an average of 3 days in the uterus. The body is wonderfully designed!

Your fertile window therefore begins 2 to 3 days before your ovulation and ends 2 to 3 days after ovulation.

Improve the quality of your ovulation

Boosting your fertility also involves improving the quality of your ovulation. For healthy eggs, it is important that you aren't lacking anything. This, of course, comes down to nutrition, which we will discuss below, but also supplementation.

If you are trying to conceive, your doctor or gynecologist will inevitably mention folic acid, also known as vitamin B9. It is a dietary supplement systematically offered to pregnant women to ensure that the early stages of pregnancy go well, and in particular to protect the embryo from the risk of malformation.

Guess what: folic acid also has a positive effect on menstrual cycles and the quality of ovulation. So, don't hesitate to have a word with your healthcare professional about it!

While you're at it, explore the benefits of other nutrients and minerals:

• zinc improves the quality of the hormonal system,

• vitamin D increases your chances of conceiving,

• vitamin B12 increases sperm motility,

• selenium improves the quality of ovarian follicles.

At Puissante, we always tend to recommend natural food supplements with a very clear list of ingredients (and not overly long, if possible). Do not hesitate to seek professional advice to find the product that is truly right for you and will help you boost your fertility!

What lifestyle changes can boost fertility?

Alcohol and tobacco are not your allies

It’s time for the age-old lecture on lifestyle, alcohol, and tobacco. If you really want to increase your chances of getting pregnant and boost your fertility, there's no avoiding it.

Tobacco has a direct impact on ovarian reserve, both in terms of quality and quantity. Incidentally, this also applies to your partner: tobacco reduces sperm quality.

Studies prove it (Anses): smoking is associated with increased conception time and lower pregnancy rates. This observation holds true for couples trying to conceive naturally and those already engaged in medically assisted procreation (MAP).

As for alcohol, the conclusions are essentially the same. High alcohol consumption (more than two drinks per day) is responsible for ovulation disorders.

The greater the consumption of alcohol and tobacco, the more pronounced the negative effects on fertility (Infertility and lifestyle among Finnish men and women).

Key foods to boost your fertility

We won’t promise that a handful of almonds or a green smoothie will get you pregnant overnight. But one thing is certain: nutrition plays a real role in hormonal balance and the quality of eggs and sperm (Medical publication: Nutrition and Female Fertility: An Interdependent Correlation)

In other words, eating well can clearly boost your fertility.

The idea is not to revolutionize everything overnight, but rather to adopt a few simple habits to create a hormonal environment favorable to conception.

1. Focus on antioxidant-rich foods

Antioxidants are true allies in protecting reproductive cells from oxidative stress. This natural phenomenon can damage eggs and sperm when it is too high.

To stock up on antioxidants, focus on:

• red fruits,

• green vegetables (broccoli, spinach, kale),

• citrus fruits,

• nuts and seeds.

2. Give preference to healthy fats

Contrary to some misconceptions, fats are not the enemy of fertility. Some are even essential for proper hormonal function.

The best options:

• oily fish (sardines, mackerel, salmon) rich in omega-3s,

• olive oil,

• avocado,

• nuts and seeds.

These fats contribute to hormonal balance and can support ovulation.

3. Choose quality proteins

Proteins also play an important role in metabolic and hormonal balance.

Favor:

• eggs,

• fish,

• legumes,

• lean meats,

The goal is simply to vary sources and favor minimally processed foods.

4. Reduce ultra-processed foods

If you are looking to boost your fertility, this is probably the easiest lever to pull.

Ultra-processed foods are often rich in fast-acting sugars, unhealthy fats, and additives. In the long term, they can promote hormonal imbalances, weight gain, and inflammation.

No need to ban them completely: the idea is simply to keep them occasional.

Ultimately, studies show that dietary patterns rich in raw foods, like the Mediterranean diet, are often associated with better fertility. Nothing revolutionary, then: lots of fresh produce, healthy fats, quality proteins, and few industrial foods.

Overweight and fertility do not mix well

The subject is sometimes sensitive, but it deserves to be addressed: weight can influence fertility.

A high Body Mass Index (BMI) is associated with a greater risk of infertility, both in women and men. In women, excess adipose tissue can disrupt the hormonal balance and make ovulation more irregular.

The body functions through a very finely tuned hormonal system. When there is too much body fat, this balance can be disrupted, which influences ovulation.

In men, excess weight can also impact the quality and motility of sperm.

Another important point: several clinical observations show that being overweight can decrease the chances of success during fertility treatments, such as in vitro fertilization.

The good news is that you don't need to lose a huge amount of weight to see a positive effect. Losing a few kilos can already improve ovulatory cycles and increase the chances of conception.

The goal is not to reach a “perfect” weight, but rather to regain overall balance: quality nutrition, some movement, and a lifestyle that supports your health.

And what if it doesn't work?

Even by doing everything you can to improve your odds, conceiving can sometimes take time. And that is perfectly normal.

If after a year of trying pregnancy doesn't happen, do not hesitate to consult a healthcare professional. This approach simply allows you to assess your reproductive health and identify any factors that might complicate conception.

Several causes can be explored:

• certain gynecological pathologies such as PCOS or endometriosis

• a lower ovarian reserve than expected

• insufficient sperm quality

• or sometimes… no identifiable cause
  
  

In any case, consulting allows you to get answers and, if necessary, be directed toward the most appropriate treatment, including a medically assisted procreation (MAP) pathway.

And above all, take it one step at a time. Many couples end up conceiving naturally, sometimes simply after having better understood their cycle or adjusted their lifestyle.