Trying to conceive can be a frustrating, if not heartbreaking experience for many women. An astounding number of women suffer from fertility issues each year, which makes having a baby more challenging as time ticks on.

While some fertility issues stem from the partner, many women can help boost their fertility by making simple, natural lifestyle changes.

Take a multivitamin

If you’re trying to conceive, you want your body to be full of all the nutrients it needs to run at peak performance. Without these nutrients, your body will have a hard time functioning for you, let alone for two!

If your diet is lacking some essential nutrients, take a daily multivitamin. In addition to being beneficial for overall health and wellness, a daily multivitamin may help improve fertility.

When selecting a multivitamin, look for one that contains folic acid, a form of vitamin B9. Folic acid is instrumental in the formulation of healthy cells and DNA and may play a role in improved fertility.

Reduce carbs and sugary foods

Studies have shown that women who eat more carbs have a higher risk of infertility. Lowering the number of carbs eaten per day may help women with polycystic ovary syndrome (PCOS). PCOS affects insulin levels and menstrual cycles, greatly hindering fertility. A lower carb intake can help regulate PCOS effects.

Refined carbs are particularly problematic for women struggling with infertility. A diet rich in sugary drinks, white bread, processed grains and sweets cause spikes in insulin levels, which is commonly associated with PCOS.

De-stress

Stress is a common factor in women with fertility problems because the stress hormone, cortisol, as well as other hormonal imbalances that occur alongside stress can be detrimental to your ability to conceive. Of course, fertility problems themselves can cause stress and anxiety, as well.

Try de-stressing techniques like yoga or meditation, take relaxing supplements, sleep well and exercise regularly to help your body achieve a healthy level of stress. If long-term stress is a problem, try taking adaptogens, which are known to help regulate stress and fatigue.

Increase antioxidants

Improving your daily intake of antioxidants may help reduce the number of free radicals in your body. Free radicals are unstable molecules that can potentially damage cells in your body and hinder the performance of sperm and eggs in men and women.

Vitamin C, in particular, is an excellent source of antioxidants and can be obtained through foods or in the form of a supplement. Many foods contain antioxidants, such as fruits, vegetables and nuts.

Manage your weight

Being over or underweight can significantly contribute to infertility, according to studies. Fat levels within the body need to be balanced, or menstruation and ovulation can be affected. This can lengthen the time it takes to get pregnant, and may even prevent you from ovulating at all in some months.

Speak with your doctor about healthy ways to regulate your weight for optimal fertility.

Check in with your partner

The responsibility to be fertile doesn’t lie solely with the woman, either. Men need to maintain healthy weights, diets and stress levels in order to stay fertile, as well. Work with your partner to implement and enjoy healthy lifestyle choices together. Not only will you both benefit from better health, but you’ll have a much better chance at creating a baby!

Cut bad habits

Smoking and drinking alcohol can have negative impacts on your overall health and are particularly dangerous if you’re trying to get pregnant. The chemicals present in cigarettes can lengthen the time it takes to get pregnant. Alcohol can alter hormones and health, affecting fertility.

Have sex often

Of course, the best way to improve your chances of conceiving are to increase the number of times you and your partner have sexual intercourse. Pay attention to your menstrual cycle for a few months to get an idea of when you are ovulating and aim to have sex every other day from around four days before ovulation until a few days after.

Every woman’s cycle is different, so pay close attention to your body’s changes and use an ovulation tracking app to really nail down when it’s the best time to “get busy.”

Healthy life, healthy baby

By implementing some of these changes in your day-to-day life, you will not only help boost your fertility and chances of having a baby, but you will also be preparing your body to be the healthiest it can possibly be when you do eventually conceive.

Having a healthy mother is necessary for delivering a healthy baby, so keep focusing on bettering your health and wellbeing on your path to conception.