1. Maintain a Healthy Diet:

Your overall health and fertility can be improved by eating a balanced diet full of fruits,

vegetables, whole grains, and lean meats. Incorporate foods high in antioxidants, like berries

and nuts, to help protect your eggs and sperm from damage. Omega-3 fatty acids found in fish,

flaxseeds, and walnuts are also beneficial for reproductive health.

2. Stay Hydrated:

Drinking plenty of water is vital for maintaining healthy bodily functions, including reproductive

health. Aim for at least eight glasses of water a day to keep your body hydrated and to support

optimal cervical mucus production, which can help sperm travel to the egg.

3. Exercise Regularly:

Regular physical activity helps manage stress and maintain a healthy weight, both of which are

crucial for fertility. Aim for moderate exercise for at least half an hour most days of the week.

However, avoid excessive exercise, as it can have the opposite effect and disrupt your

menstrual cycle.

4. Manage Stress:

High stress levels can negatively impact your fertility. Look for ways to reduce stress that are

helpful, like yoga, meditation, or deep breathing. Make time for activities you enjoy, and ensure

you are communicating openly with your partner about your feelings.

5. Avoid Tobacco and Limit Alcohol:

Smoking can reduce fertility in both men and women, while excessive alcohol consumption can

affect hormone levels and ovulation. If you smoke, seek help to quit, and limit alcohol intake to

increase your chances of conceiving.

6. Understand Your Cycle:

To find out your fertile days, monitor your menstrual cycle. Ovulation typically occurs about 14

days before your next period, making this the best time for conception. You can use apps,

calendars, or ovulation kits to help you pinpoint your most fertile days.

7. Seek Medical Advice:

See a fertility specialist if you have been trying to conceive for more than a year