For most couples, the journey to parenthood begins with trying to conceive naturally. While the process of getting pregnant may seem straightforward, it can be more complex than anticipated for many couples. As a functional medicine doctor specializing in women’s health and fertility, and as someone who personally overcame fertility issues, I understand the intricacies of the emotional and physical aspects of fertility struggles. In this blog post, we’ll explore evidence-based strategies and practical tips to help improve your chances of conceiving naturally.

Prioritize a Healthy Lifestyle: 

Maintaining a healthy lifestyle is crucial for optimizing fertility. But what does that really mean? Start by focusing on the following key aspects:

Balanced Nutrition: Include a variety of whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Minimize processed foods, industrial seed oils, sugary snacks, and excessive caffeine and alcohol, as they can negatively impact fertility. For more on this, grab your copy of the Foundational Fertility Food Guide. [Link]

 Achieve a Healthy Weight: Being either underweight or overweight can interfere with fertility. Aim for a healthy weight range through regular exercise, appropriate rest, stress management, and a well-balanced diet.

Exercise Regularly: Engage in moderate physical activity, such as walking, swimming, or yoga. Regular exercise helps maintain hormonal balance and promotes overall well-being. Be mindful about high-intensity exercise which can put unnecessary stress on your body and interfere with optimal reproductive function.

Limit exposure to harmful toxins: Exposure to environmental toxins can disrupt hormonal balance and potentially hinder fertility. For an easy guide to avoiding toxins, grab a copy of the preconception detox guide.

Understand Your Menstrual Cycle:

Knowing your menstrual cycle and recognizing signs of ovulation is essential when trying to conceive naturally. Consider the following tips:

Track Your Cycle: Keep a record of your menstrual cycle length, basal body temperature, and cervical mucus changes to identify the most fertile days.

Use Ovulation Prediction Tools if needed: Ovulation predictor kits or fertility monitors can help predict and/or confirm ovulation so you can better identify your fertile window.

Support Hormonal Balance:

Hormonal imbalances can interfere with ovulation and conception. Here are a few strategies to support hormonal balance naturally:

Manage Stress: Chronic stress can disrupt hormonal rhythms. Prioritize stress reduction techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy.

Optimize Sleep: Aim for 7-8 hours of quality sleep each night. Sufficient rest is necessary for hormone production and overall reproductive health.

Consider Adaptogenic Herbs: Certain adaptogenic herbs like ashwagandha, maca, or vitex agnus-castus may support hormonal balance and reproductive health. Consult a qualified healthcare practitioner before taking any herbal supplements because they can do more harm than good if they’re not right for you.

Promote Optimal Nutrient Levels:

Certain nutrients play a vital role in fertility and reproductive health. While eating a balanced, mediterranean-style diet will best support your fertility, this may not be enough for those who are nutritionally depleted. Supplementation with high-quality nutrients can correct deficiencies and allow optimal reproductive function. Here are a few that are helpful for most individuals:

Folic Acid: Adequate folic acid intake is crucial for fetal development and regular ovulation. Ensure you’re getting enough through food sources or a high-quality prenatal supplement, like Needed Prenatal Multi.[link].

Omega-3 Fatty Acids: Include omega-3 rich foods like low-mercury fatty fish, flaxseeds, and walnuts in your diet. Omega-3s support hormonal balance and reduce inflammation. They also provide essential fatty acids to support fetal brain development.

Antioxidants: Consume a variety of colorful fruits, vegetables, herbs and spices to benefit from their antioxidant properties. Antioxidants help protect reproductive cells from oxidative damage, which is the biggest culprit for decreasing fertility in men and women in their 30s and 40s. Orange plants in particular are high in carotenoids, which are abundant in reproductive organs and especially supportive of ovulation and testicular health.

In addition to a nutrient-dense diet, supplementation with antioxidants can be beneficial to conception and maintaining a healthy pregnancy. N-acetylcysteine, melatonin, alpha lipoic acid, myo-inositol, carnitine, selenium, vitamin E, vitamin B complex, vitamin C, vitamin D, CoQ10, and omega-3-polyunsaturated fatty acids are widely used for their antioxidants effects to help reduce oxidative stress on reproductive cells. 

Talk to your doctor before starting any supplement to confirm it’s right for you.

Seek Professional Support:

If you’re struggling to conceive, don’t hesitate to get the right support. A functional medicine doctor specializing in fertility, like Dr. Naylor, can provide personalized guidance, conduct comprehensive assessments, and recommend appropriate interventions tailored to your unique needs. 

Enhancing your chances of getting pregnant naturally involves improving your overall health and well-being. By prioritizing a healthy lifestyle, understanding your menstrual cycle, supporting hormonal balance, optimizing nutrient levels, and seeking professional support when needed, you can empower yourself on your journey to parenthood. Remember, every person’s fertility journey is unique, and with patience, perseverance, and the right support, you can increase your chances of realizing your dream of becoming a parent.