If you’ve stumbled across this blog, it's safe to assume that you’re worried about being fertile. Perhaps you and your partner have already started trying and are having trouble conceiving, or you just learned you have a low egg count or AMH, and are finding ways to boost your fertility naturally.

Whatever your reasons might be, let us assure you first you’re not alone. Getting pregnant is difficult.

Did you know that even if everything was functioning exactly like it's supposed to, there’s only a [25-30%] chance of conception every month? Many couples take up to a year or even two to conceive.

But if you’re still feeling uneasy, there’s no better way to address it than by being proactive about your fertility!

Starting off with a Fertility Test helps you identify any pre-existing hormone imbalances, and tailor your lifestyle changes to help address that.

Buuuut if you’re still lurking, we’ve done a lot of digging to identify a few basic lifestyle changes and wellness tips that can help boost your fertility naturally, at home, without experts or fancy technology.

So, let’s delve in!

What are some methods to boost my natural fertility?

1. Vitamins

Vitamins are your best friend, especially when you’re trying to get pregnant. Based on your hormone makeup and medical history, doctors might recommend certain kinds of supplements over others. It’s not a one-size-fits-all kind of thing. But to get started, you can take:

• Prenatal vitamins - At least 3 months before you start trying

• Folic Acid vs. Folate - Some doctors think Folate (from Methylfolate) can be absorbed better by our bodies, especially if you have MTHFR gene variants. But it’s also pricier, and not every doctor agrees.

• Vitamin D - Despite being out in the sun all day, Vitamin D is one of those that always ends up being a little deficient for many people, so it's a good idea to replenish it.

  The research is a bit all over the place, however, with some studies showing mixed results about its overall effect on fertility.

Here’s also a cool supplement list from Dr. Aimee for egg quality. She's also got some great tips for improving sperm quality.

2. Lifestyle changes

Not to sound like our lecturing parents, but many of us do also lead lifestyles that can make conceiving harder. Sedentary lifestyles, stressful jobs, excessive alcohol, smoking, marijuana and even using a hot tub [can affect fertility] in both partners. Wine, even in moderation, taken during the luteal phase can also reduce chances of pregnancy.

Taking a break from these can improve your chances. Maintaining a healthy diet, getting good quality sleep and reducing stress factors where possible, are vital for short-term and long-term fertility goals.

3. Manage stress

Chronic stress can wreak havoc on your hormones, including those involved in ovulation and sperm production. Here are some ways to manage stress and improve your fertility:

• Relaxation techniques: Consider trying out yoga, meditation, or deep breathing exercises into your daily routine. These activities can help calm your mind and body, reducing stress hormones.

• Duration of sleep: Aim for 7-8 hours of quality sleep each night. During sleep, your body repairs itself and regulates hormones. Create a relaxing bedtime routine and establish a consistent sleep schedule to improve sleep quality.

• Supportive relationships: Surround yourself with loved ones who can provide emotional support during your fertility journey. Talking openly about your struggles and anxieties can be a huge weight off your shoulders.

What are some ways to track my natural fertility window?

With fertility, comes the need to track your fertile window, especially if you’re trying to conceive. Apps and thermometers to check your temperature, track your cycle, and even kits to predict your ovulation can help you track and provide a broader picture of your cycle over time.

Combining these methods can enhance your understanding of your fertile window and increase your chances of conception naturally.

Let’s get down to discussing what these methods are:

1. Cycle tracking

If you're not a fan of tracking, don't worry. Doctors often recommend having sex every other day during your fertile week. If you have a rough idea of when that week is, that might be enough for you.

If not, it’s always best to use an app or keep a note on your calendar to track your cycle.

2. Track Cervical Mucus

Cervical mucus is one big hotpot of vaginal cells, healthy bacteria and fluid produced by the cervix. It keeps your uterus and vulva healthy, and helps with fertility (and good sex).

Tracking cervical mucus is something you’re already probably doing everytime you take a peek at your discharge. But the right way to do it is to swipe a clean finger against your vaginal wall (inside, not just at your vulva), and observe the colour and consistency.

When it’s slippery and looks like raw egg whites, it can indicate you’re fertile! It usually shows up a few days before ovulation (provided your cycle is regular), thanks to a hormone called Oestrogen.

If you’re seeing that consistency and colour of mucus often, it might also indicate that your oestrogen is high. Sometimes, you might produce it but not notice unless you check. Or it could be masked by a pesky yeast infection or bacterial vaginosis.

3. Track with an app

Technology to the rescue! There are some amazing apps like Glow, Flo and Apple Health that can help you keep tabs on your cycles. Many apps even integrate data from smart watch temperature checks, or at-home fertility tests for more accurate predictions.

4. Basal body temperature

Simply put, Basal body temperature (BBT) is your temperature at rest, without activity or strain. You can track your basal temp with something like Tempdrop or a smartwatch.

It tracks your body's temperature changes throughout your cycle. After ovulation, progesterone, a hormone, rises slightly, causing a small but sustained increase in your BBT (usually 0.4-1°F).

🌡️Here's how to use it: Grab a BBT thermometer (available online or drugstores) and take your temperature first thing every morning before even getting out of bed. Aim for at least 3 hours of uninterrupted sleep beforehand.

You can also record your temperature daily on a chart or app. After a few cycles, you'll see a pattern emerge – a temperature rise that stays elevated usually indicates ovulation has occurred. By pinpointing this shift, you can identify your fertile window better.

5. Ovulation Predictor kits

Track with Ovulation Predictor Kits (OPKs). OPKs or At-home fertility tests) are some handy dandy pee strips that track ovulation through your urine.

The first pee of the day is the most concentrated, so try to consistently test that a few days before you expect to ovulate. And if you get a positive result, it's go-time!

Are there any signs of infertility I should look out for?

No matter how you track, anything out of the ordinary is significant. Late or early periods, late or early ovulation, spotting (especially in Luteal phase), skipped periods, heavy or light periods, prolonged bleeding, menstrual clots that are especially large (bigger than a INR 1 coin), severe period pain, pain before periods, pain during sex, mid-cycle pain, no fertile music, yeast infections, etc.

And remember, it's a good idea to see your doctor if:

• You have no period, your cycle is shorter than 21 days, or longer than 35 days.

• You suspect you're not ovulating.

• Your bleeding is getting heavier and worse over time.

• You're experiencing pain between periods or severe, chronic pain that's affecting your daily life.

• You notice a bad-smelling vaginal discharge.

• You're bleeding or spotting after sex, between periods, or at ovulation.

• You experience pain at ovulation (mittelschmerz) – usually harmless, but it's good to get checked out if it's bothering you.

A final word from Arva

Whatever stage of this journey you might be in, getting pregnant isn’t easy. It can be emotionally and physically taxing, and is also made to be a lot more complicated and difficult than it actually is. There’s no better boost for your mental health (and thus, fertility) than creating a comfortable support system of friends, family, doctors, well-wishers, and of course, us — your fertility BFF.

If you still have questions or concerns, our empathetic team of non-judgemental doctors, nutritionists and wellness experts are always available over call and email.

We’re with you, every step of the way 🙌🏼

TL;DR:

• There’s only a [25-30%] chance of conception every month.

• Start off with a Fertility Test so you can identify any pre-existing hormone imbalances or conditions.

• Vitamins can help supplement a lot of intricate pregnancy-related processes. Based on your hormone makeup and medical history, doctors might recommend certain supplements over others. A few commonly prescribed ones include:

  • Folic Acid

  • Vitamin D

  • Prenatal vitamins.

• Tracking your menstrual cycle can give you a good indicator of when you’re actually ovulating (for more targeted sex) or if something might be wrong. You don’t have to track your cycle, but a few different ways to do it are:

  • Through Cervical Mucus

  • With an App

  • Through Basal Body Temperature

  • With OPKs

• Many of us also lead lifestyles that can make conceiving harder like being sedentary, working stressful jobs, excessive alcohol, smoking, marijuana, etc.

• Making sex enjoyable for you and your partner can also be a big fertility boost.