The Do's & Don'ts Of Boosting Fertility, According To Women's Health Experts

As a fertility expert and gynecologist, I've probably been asked every question under the sun when it comes to fertility. The decision to start a family is likely the most important you will ever make. And yet, there is still so much confusion and misconception surrounding the topic of fertility. Over the years, I've sat before many individuals who are in tears, fearing that it was something they did or didn't do that caused their fertility struggles or pregnancy loss. But I can say with confidence: It is almost never your fault.

As Western-trained physicians, we were taught to focus on the reproductive system in isolation. Western medicine is compartmentalized, and there is a specialist for everything. However, we have met many talented clinicians and practitioners who practice all types of medicine, including traditional Chinese medicine. We have been awed by their knowledge, amazed by their patience, and impressed by their skill. We have learned that what you eat really matters, that meditation is more than humming in a dark room, and that acupuncture is more than a bunch of needles. In fact, several studies1 suggest improved pregnancy rates when acupuncture is combined with a traditional Western fertility treatment like in vitro fertilization (IVF).  

In a large study, more than 50 percent of women reported that difficulty getting pregnant was the most upsetting experience of their lives. It was likened to a cancer diagnosis. After a failed cycle, most women reported feelings of depression, anxiety, anger, and isolation. They start to point fingers all over but most forcibly at themselves. This blame can affect one's ability to move on and resume fertility treatment. In fact, while it has always been assumed that the individuals who stop fertility treatment do so for financial or medical reasons, data shows that it is actually the emotional stress of the situation.

We all know nothing good can come out of lighting up. Years of data have shown that smoking cigarettes can lead to fertility struggles and early menopause. In fact, women who smoke will go through menopause one to four years earlier than nonsmoking women. Additionally, women who smoke are more likely to experience pregnancy loss, as the chemicals in cigarettes can damage the DNA inside your egg. Needless to say, the same goes for the sperm—so men should avoid smoking too. Plus, women who live with smokers have lower success rates with fertility treatments like IVF.

Fertility tracking apps can be incredibly helpful to individuals and couples who are just starting their baby-making journey. In fact, it may even be advantageous to start using a menstrual tracker in advance of when you want to conceive, as many of these apps become more accurate with the more data they have.

While there are dozens of options to choose from, almost all are based on the basic principles of what we have traditionally called the Fertility Awareness Method (FAM). FAM helps identify your fertile "window" based on the following: your period length, changes in cervical mucus, changes in cervical position, and your basal body temperature (early morning body temp). Some apps, like Clue, ask you to fill in data on your menstrual period, mood, and energy levels while others, like Kindara, take things a step further and pair with a wireless basal body temperature thermometer. By using these various data points, the app will help identify the optimal time to have intercourse to conceive.

Extremes on the scale, both up and down, can be detrimental to your fertility. In both scenarios, you may develop irregular menstrual cycles and even stop ovulating. Obesity is associated with a host of medical conditions, including diabetes and estrogen dominance, that can throw off your hormones and make conception more challenging—and, once pregnant, increase risk for you and the baby. Studies show that women with a body mass index (BMI) in the obese range have lower success with fertility treatments as well. The good news: Research shows3 that losing 5% to 10% of your body weight can improve fertility outcomes—that's as little as 7.5 pounds for a 150-pound woman.

Exercise, in the majority of cases, is a really good thing for your heart, your lungs, your brain, and your baby's future home (your reproductive system)—and even suggesting that exercise is causing one's fertility problem is unfairly placing fault and blame on women. So keep on moving!

If you are thinking of conceiving, this is the perfect time to start focusing on your food. While there is no "magic" fertility diet, we do know that a diet that is good for your heart, lungs, and brain will be good for your reproductive organs as well. Inflammatory foods (think: gluten, added sugars, and highly processed fats like soybean oil) can exacerbate inflammation in the pelvis, which is related to conditions that can affect fertility like endometriosis. As a general rule, avoid foods that can sit on your shelves for months (or even years!), and steer clear of anything artificial—meaning, go for the butter over the butter-flavored cooking spray every time. These foods can also worsen menstrual cramps and bleeding.

Lubricants can actually be a pretty slippery slope (no pun intended!). Some lubricants inhibit sperm survival and mobility and should be on the "no-buy" list when a couple is actively trying to conceive. Although lubricants are not contraception (with the exception of spermicides containing Nonoxynol-9) and cannot reliably prevent pregnancy, we do recommend that couples trade in their standard lubricant for something more sperm-friendly if they're trying to get pregnant. Pre-Seed and Conceive are both good pH-balanced lubes that mimic your cervical mucus, and even canola oil will do the trick without stopping his swimmers.