If you are trying for a baby, you have probably already realised that “just relax” is the least helpful sentence on the planet. Fertility can feel confusing because so much of it happens behind the scenes. Hormones, timing, sperm quality, egg reserve, fallopian tubes, lifestyle, stress, sleep, health conditions, and sheer luck all play a role.
The good news is that there are practical steps you can take to promote fertility for both women and men. These tips are not gimmicks and they are not a guarantee, but they can improve your chances and help you feel more in control.
This guide explains what fertility means for both males and females, how to promote fertility with realistic lifestyle changes, why testing matters for family planning, and what to do if either partner is facing infertility.
What is fertility for females and males?
Fertility is the ability to conceive a pregnancy (or to help create one) and to carry it to a healthy outcome. Because conception involves two people in most cases, fertility is a shared journey.
Female fertility basics
Female fertility is mainly influenced by:
- Regular ovulation (releasing an egg)
- Egg quality and egg quantity (ovarian reserve)
- Healthy fallopian tubes (so egg and sperm can meet)
- A uterus that can support implantation and pregnancy
- Balanced hormones and general health
Ovulation usually happens once a cycle, and the egg survives for roughly 12 to 24 hours. Sperm can survive in the female reproductive tract for several days, which is why timing and frequency of intercourse matter.
Male fertility basics
Male fertility is mainly influenced by:
- Sperm count (how many sperm)
- Sperm motility (how well they swim)
- Sperm morphology (shape and structure)
- Semen health and reproductive tract function
- Hormone balance and general health
Sperm quality can change with lifestyle, illness, heat exposure, and even stress. Also important: sperm production takes time, so improvements you make now may show results about two to three months later.
The foundations: habits that help promote fertility for both partners
Before we split into female and male specific tips, there are a few shared habits that help promote fertility across the board.
Maintain a healthy weight, but do it gently
Being underweight or overweight can affect ovulation, hormone balance, and sperm health. The goal is not perfection. Aim for sustainable habits that support your body rather than punishing it.
Choose a fertility-friendly eating pattern
A Mediterranean style approach is often recommended: lots of vegetables, fruits, whole grains, legumes, nuts, healthy fats (like olive oil and avocado), and good proteins (like fish, eggs, lean meat, or plant proteins). This supports hormone balance, inflammation control, and overall reproductive health.
Sleep like it matters, because it does
Poor sleep affects stress hormones and metabolic health, and that can influence reproductive hormones too. Aim for consistent sleep and a calm bedtime routine, especially if you are living on coffee and vibes.
Manage stress without blaming yourself
Stress does not “cause” infertility in a neat little way, but chronic stress can affect libido, sleep, cycle regularity, and lifestyle habits. Find what genuinely helps you unwind: walking, yoga, journaling, counselling, prayer, breathing exercises, or just switching off your phone for a bit.
Stop smoking and limit alcohol
Smoking impacts egg quality and sperm health. Alcohol can affect hormones and semen parameters when intake is high. If you are actively trying, scaling back is a simple way to promote fertility.
Tips to promote female fertility
1. Understand your cycle and identify ovulation
If you want to promote fertility, timing is key. Learn your fertile window by using:
- Ovulation predictor kits (urine tests)
- Tracking cervical mucus changes (clear, stretchy “egg white” mucus often appears near ovulation)
- Tracking cycle length and patterns
- Basal body temperature tracking (helpful, but it confirms ovulation after it has happened)
If your cycles are irregular, fertility testing can help identify whether ovulation is happening consistently.
2. Have regular sex during the fertile window
If you are trying to conceive, having sex every 2 to 3 days through the cycle is often a practical approach, and then you can increase frequency around ovulation if you want. This reduces the pressure of “perfect timing” while keeping sperm available when the egg is released.
3. Take the right supplements, especially folate
A prenatal supplement is often recommended while trying, particularly folate (folic acid) which supports early fetal development. Always speak to a healthcare professional before adding supplements, especially if you have thyroid issues, PCOS, endometriosis, or other medical conditions.
4. Prioritise conditions that affect ovulation
If you have PCOS, thyroid disorders, diabetes, or elevated prolactin, these can disrupt ovulation. The right treatment plan can improve cycle regularity and promote fertility.
5. Be mindful of lubrication
Some lubricants can be harmful to sperm motility. If you use lubricant, choose one that is labelled sperm friendly.
6. Consider your age and timeline
Age matters because egg quality and quantity decline over time, especially after 35. If you are 35 or older and have been trying for 6 months without success, it is generally wise to seek fertility advice sooner rather than later.
Tips to promote male fertility
Male fertility is often overlooked, but it is half the equation. The best approach is to treat male fertility as a priority, not an afterthought.
1. Avoid heat on the testicles
Sperm production is sensitive to heat. To promote fertility, reduce regular heat exposure such as:
- Frequent hot baths or jacuzzis
- Laptops resting on the lap for long periods
- Tight underwear if it causes overheating
2. Cut smoking and limit alcohol
Smoking can reduce sperm quality. Heavy alcohol intake can affect testosterone and sperm production. If you want to promote fertility, these are high impact changes.
3. Move your body, but avoid extremes
Moderate exercise supports hormone balance and overall health. Very intense training without adequate nutrition and recovery can sometimes negatively affect reproductive hormones.
4. Manage chronic conditions and medications
High blood pressure, diabetes, obesity, and some medications can impact erections, ejaculation, and sperm health. A medical check-up can identify factors that are fixable.
5. Check for STIs and treat promptly
Some infections can affect sperm transport or cause inflammation. Testing and treatment matter, even if symptoms are mild or absent.
6. Eat for sperm health
A nutrient rich diet supports sperm quality. Men often benefit from foods rich in antioxidants and micronutrients like zinc and selenium (found in nuts, seeds, legumes, seafood, and whole foods). Again, supplements should be discussed with a professional to avoid overdosing or wasting money on trendy nonsense.
Why fertility testing matters in family planning
One of the smartest ways to promote fertility is to stop guessing and start measuring.
Fertility testing can:
- Confirm whether ovulation is happening
- Check ovarian reserve markers and hormone balance
- Identify uterine or tubal issues
- Assess sperm count, motility, and morphology
- Highlight treatable conditions early, before months turn into years
Even if you are not ready for a baby right now, fertility testing can be valuable for planning. It can inform decisions like when to start trying, whether to consider egg freezing, or whether you should address underlying health issues sooner.
What to do if either partner is infertile
Firstly, infertility is common and it is nobody’s fault. Secondly, “infertile” does not mean “never”. It simply means pregnancy has not happened within a certain time frame, or that there is a medical barrier that needs support.
Here is the most helpful approach:
1. Get a full assessment for both partners
Do not assume it is the woman’s issue. A proper fertility workup usually includes both partners from the start, because male factor infertility is a significant contributor.
2. Treat underlying causes where possible
Depending on the diagnosis, treatment may include:
- Ovulation induction medication
- Managing thyroid or metabolic conditions
- Treating infections
- Addressing lifestyle factors
- Surgery for certain anatomical problems (in selected cases)
3. Consider assisted reproductive options
If natural conception is not happening, assisted reproduction can help, including:
- IUI (intrauterine insemination) for certain cases
- IVF for tubal issues, severe male factor, endometriosis, unexplained infertility, or when time is limited
- ICSI (injecting a single sperm into an egg) for significant sperm issues
4. Emotional support is part of the plan
Fertility struggles can be isolating. Counselling, support groups, and open communication can protect your relationship and mental health during treatment.
How Fertility Choice can help you promote fertility
At Fertility Choice, fertility support is not just about treatment. It is about clarity and a plan you can actually follow.
We can assist with:
- Fertility testing for women and men
- Ovulation tracking support and hormone evaluation
- Sperm analysis and male fertility guidance
- Personalised treatment plans, including IUI and IVF where appropriate
- Fertility preservation options like egg freezing
- Compassionate support throughout your journey
If you have been trying for a while, or you simply want to understand your fertility better, a consultation can bring major relief and direction.
Conclusion
Fertility is influenced by many factors, and while there is no single formula that guarantees pregnancy, the steps you take today can make a meaningful difference. Understanding how fertility works for both women and men, adopting healthy lifestyle habits, and knowing when to seek professional guidance are all powerful ways to promote fertility and move forward with confidence.
If you have been trying to conceive without success, are planning for the future, or simply want clarity about your reproductive health, you do not have to navigate this journey alone. Early fertility testing and personalised advice can save time, reduce stress, and help you choose the right path based on your unique circumstances.
Fertility Choice offers comprehensive fertility assessments, tailored treatment plans, and compassionate support for individuals and couples at every stage of their fertility journey. Whether you are just starting out or exploring assisted reproductive options, our experienced team is here to help.
Book a consultation with Fertility Choice today to get clear answers, expert guidance, and trusted support in promoting your fertility and planning your family.
FAQs
How can I boost my fertility to get pregnant?
To promote fertility, focus on the basics that make the biggest difference: track ovulation, have regular sex through the cycle, maintain a healthy weight, eat nutrient rich foods, sleep well, stop smoking, limit alcohol, and manage medical conditions like thyroid issues or PCOS. If you have been trying without success, fertility testing for both partners is one of the fastest ways to get clear answers.
What to drink to be fertile?
Water is the best daily choice because hydration supports overall health and cervical mucus quality. You can also include milk or fortified alternatives, and moderate amounts of tea or coffee if your healthcare provider is happy with it. Avoid heavy alcohol intake and limit sugary drinks. If you are unsure, aim for mostly water and keep caffeine moderate.
What makes a woman extremely fertile?
Women are generally most fertile when they are ovulating regularly, have healthy fallopian tubes and uterus, and have good egg quality, which is strongly linked to age. A healthy lifestyle, stable hormone function, and good general health all support fertility, but there is no single “super fertile” switch. If you want a clearer picture, hormone testing and an ultrasound assessment can help.
How to boost yourself to get pregnant?
Start with timing and health: identify your fertile window, have sex every 2 to 3 days, focus on a balanced diet, take a prenatal supplement with folate, prioritise sleep, and reduce smoking and alcohol. If pregnancy has not happened after 12 months of trying (or after 6 months if you are 35+), book fertility testing so you can move forward with a targeted plan.
