How to Increase Fertility in Women Naturally?

Did you know that an egg takes approximately 90 days to fully mature before ovulation? This means the lifestyle choices you make today are actively shaping the quality of the egg you will release three months from now.

Asking how to increase fertility in women isn't just for those facing challenges; it is a smart, proactive strategy for anyone planning a baby. From specific foods that increase fertility in females to managing cortisol levels, preparing your body ensures that when that window opens, your reproductive system is primed, nourished, and ready for conception.

If you have been trying for a while and the waiting is becoming heavy on your heart, know that help is available. Sometimes, a little guidance from a specialist can make the path to pregnancy much clearer and less lonely. 

Understanding Your Fertile Window: The Timing Factor

Before we dive into foods that increase fertility in females, let’s talk about timing. You are not fertile every day of the month. To get pregnant, sperm must meet an egg. While ovulation itself only lasts 12 to 24 hours, your fertile window is actually about 6 days long.

• The Goal: Track your cycle. Understanding when you ovulate is the single most effective way to increase your chances.

• The Tip: Sperm can survive inside you for up to 5 days. Having sex before you ovulate ensures the sperm are there waiting when the egg is released.

The Fertility Diet: Food That Increases Fertility in Woman

What you eat directly impacts your hormones and egg quality. Here is what you should include in your diet to naturally increase fertility and boost ovulation rates. 

1. Switch to Complex Carbs

Refined sugars (like white bread and pastries) spike your insulin. High insulin can disrupt ovulation.

• Choose: Quinoa, oats, brown rice, and sweet potatoes. These digest slowly, keeping your blood sugar and hormones stable.

2. Plant-Based Protein Power

You don't have to go vegan, but swapping one serving of meat for plant protein daily can help.

• Eat: Lentils (Dal), chickpeas, beans, and nuts. These are rich in fibre and iron, which are crucial for ovulatory health.

3. The Full-Fat Dairy Surprise

This might surprise you. Skim milk can actually negatively impact fertility hormones.

• The Switch: Treat yourself to a glass of whole milk, full-fat yoghurt, or even a little ice cream. The fat in dairy contains hormones that support reproduction.

4. Antioxidants for Egg Health

Antioxidants deactivate free radicals in your body, which can damage both sperm and egg cells.

• Eat: Berries, leafy greens (spinach/methi), and nuts.

Movement as Medicine: Yoga to Increase Fertility

Stress is a known fertility blocker. When you are stressed, your body produces cortisol, which can steal resources away from progesterone (the pregnancy hormone). This is where yoga to increase fertility comes in. It not only reduces stress but also increases blood flow to the reproductive organs.

Try these gentle poses to open up your hips and pelvis:

1. Legs Up the Wall (Viparita Karani): Lie down and rest your legs vertically against a wall. This gravity-defying pose improves circulation to the pelvic area.

2. Butterfly Pose (Baddha Konasana): Sit with the soles of your feet touching and knees opening outward. This stimulates the ovaries and stretches the inner thighs.

3. Cobra Pose (Bhujangasana): A gentle backbend that stretches the abdomen and improves oxygen flow to the uterus.

What are the Things to Avoid to Increase Fertility?

Knowing what to limit is just as important as knowing what to add. Certain lifestyle factors can create significant barriers to conception.

• Trans Fats: Avoid fried foods and commercially baked goods. These fats increase insulin resistance, which can disrupt ovulation and harm fertility.

• Smoking: This can increase testosterone levels in women, leading to irregular menstrual cycles and significant difficulty in conception.

• Excess Caffeine: Limit intake to 200mg daily (roughly 2-3 standard cups of coffee). High caffeine consumption is linked to delayed conception.

• Alcohol: If you are actively trying to conceive, it is best to minimise alcohol. Consuming alcohol affects fertility as it can disrupt hormonal balance.

Do Prenatal Vitamins Help?

Yes. Even before you are pregnant, your body needs a stockpile of nutrients.

• Folic Acid (Vitamin B9): This is non-negotiable. It prevents neural tube defects in the baby’s spine, which form in the first few weeks of pregnancy, often before you even know you are pregnant.

• Vitamin D: Low levels of Vitamin D are linked to infertility. A simple supplement can help boost your levels.

Conclusion: Be Gentle With Yourself

Learning how to increase fertility in women naturally is empowering, but please remember: you are not a machine. A slice of cake or a missed yoga session won't ruin your chances.

This process is about creating a healthy, happy home for your future baby, and that starts with a happy, healthy you. Take a deep breath, trust your body, and take it one day at a time.

Been trying for more than 6 months? Sometimes a helping hand makes all the difference. Click here to chat with a Pinky Promise fertility expert and get a personalised plan.

Frequently Asked Questions (FAQs)

Q: How can I boost my ovulation naturally?

The best way is to maintain a healthy weight (BMI between 18.5 and 24.9). Being underweight or overweight can stop ovulation. Additionally, eating a diet to increase fertility rich in full-fat dairy and plant proteins can signal your ovaries to function smoothly.

Q: Which fruit is good for fertility?

Berries (strawberries, blueberries) are fantastic because they are packed with antioxidants that protect your eggs. Citrus fruits like oranges are also great for their Vitamin C and folate content.

Q: Can yoga really help me get pregnant?

While yoga cannot cure medical infertility, yoga to increase fertility reduces stress hormones (cortisol). Since high stress can prevent ovulation, staying calm and grounded through yoga directly supports your reproductive system.

Q: When should I see a doctor about fertility?

If you are under 35, the general rule is to try for one year. If you are over 35, we recommend seeing a doctor after 6 months of trying. Age affects egg quality, so getting checked earlier is better.