The decision to start a family or add more children to your brood, can be both exciting and daunting (especially if you're racing against your biological clock). If you want to increase your chances of conceiving within a short timeframe, you should consider a few tried and tested methods of increasing your fertility the natural way. When you've finished reading this article, you'll be armed with incredible knowledge of how to strengthen fertility. You might even become the fertility expert among your friends and family! 

In this guide, we discuss the following ways to support fertility: 

• Track Ovulation 

• Diet 

• Exercise 

• Lifestyle choices 

• Fertility acupuncture 

• Fertility-friendly lubricant 

• Support male fertility 

• Reduce stress 

Track Ovulation 

It's easier to conceive in the first three days before ovulation and during ovulation. Ovulation is typically two weeks before menstrual bleeding occurs. This is when a woman's body releases a mature egg from the ovary into the fallopian tubes. The egg sits there for anything from 12 to 24 hours, waiting to be fertilized. Just remember, sperm lives for up to five days in the body, which also increases your window of fertilization. 

Most women have a fairly predictable monthly cycle, but there are times when it can be erratic. Monitoring your body's cycle for windows of "baby-making" opportunities can significantly increase the chance of conception. So, how do you track your ovulation? You can go old-school and use a calendar—your cycle is 28-days, so work backward from there. Advanced techniques like checking your body temperature daily at the same time (basal body temperature charting) and ovulation predictor kits can also make a difference. 

Diet 

Enhance your chances of pregnancy by maintaining a healthy body weight and following a balanced diet. Too much fatty tissue in the body can upset your hormone balance, while too little has the same effect. Following a good nutrition plan can help all genders with fertility, while aiding a healthy weight. 

When it comes to following a fertility-friendly diet, antioxidants are your best friend! You also need to become well-acquainted with folate-rich foods. 

Antioxidants can be found in fruits like berries, nuts, and vegetables. Increase your levels of folate by consuming leafy greens and legumes in your daily diet. Folate plays a key role in production of red blood cells and helps a baby’s neural tube develop into the brain and spinal cord.  

Exercise 

If you don't exercise regularly, now is the perfect time to start. Don't overdo it, training too hard can put your body into a stressful oxidative state. Aim for moderate levels of cardio workouts like aerobics, running and cycling. Cardio increases blood flow to the ovaries and is also a good stress reliever. Pilates and Yoga classes can build up strength and provide a relaxing environment. Yoga is also beneficial for reducing anxiety. 

Lifestyle Choices 

We all have our vices, which is perfectly normal. If you're looking to conceive, the vices have to go! The four main enemies include illegal drugs, caffeine, smoking and alcohol. Caffeine heavy drinks and coffee should only be consumed in moderation. Recreational drugs and smoking should be avoided, especially when you fall pregnant. 

In women, alcohol can negatively impact hormone levels and damage an already fertilized egg. In men, alcohol is known to reduce sperm count. 

You should also manage exposure to toxins in your environment, which can include anything from mold to environmental pollution. 

Reduce Stress 

Being in nature, meditation, reading and switching off from devices can actively reduce stress levels. Breath work, cold water immersion, aromatherapy baths (lavender is known for its relaxing properties) and gentle massage are alternate ways of relieving daily stresses. According to studies, there is a connection between stress levels and fertility. Individuals with higher stress hormones and markers, took 29% longer to get conceive. 

Fertility Acupuncture 

The thought of needles might scare you, but acupuncture is a different kind of needle. The fine needles don't penetrate far but can have a profound impact on your overall well-being. Qualified practitioners use this ancient Chinese method to target pressure points and stimulate the nervous system. Where fertility is concerned, it can increase blood flow to the uterus, stabilize hormones and improve sperm quality in men. If you are going to follow the acupuncture route, be sure to use a professional who is aware of side effects (skin reactions, nausea and nervous system disorders). 

Fertility-Friendly Lubricant 

Seven lubricants on the market are FDA-approved. They include Pre-see; Conceive Plus; Biogenesis; JO Actively Trying; BabyDance; Pre-Va; and Astroglide. They help with vaginal dryness and create a better environment for sperm to travel. Avoid all commercial lubricants. 

Fertility Support Supplements 

Looking for supplements to strengthen fertility? We have a range of maternity wellness products to assist. Alongside your list of natural ways to increase fertility, these products can play a supportive role in your fertility. Premama® Fertility Support for Her is a powder mix supplement that helps improve egg quality and support ovulation. 

Support Male Fertility 

Male fertility is important when it comes to conception. To improve the quality of sperm, men should consider following a similar diet to women, decrease stress, maintain a healthy weight, and avoid toxins. We also offer supplements to support male fertility, called Premama® Fertility Support for Him. This supplement contains a combination of vitamins C and E, zinc, and selenium.  

Discuss Options with Healthcare Provider 

Your first approach should be to check if everything is medically sound before looking at natural ways of how to support fertility. According to the CDC, 26% of women in the United States have fertility issues, so it's important to address any concerns with a healthcare provider. 

Getting pregnant is a process and rarely happens overnight. It's important to keep a positive mindset and put in the work to increase your fertility, both naturally and with your healthcare specialist. And Premama® is here to help with fertility advice. You can always consult our web