The journey toward parenthood is challenging for the 9% of men and 11% of women of reproductive age who struggle with fertility. And it can be hard to tell where the issues lie because fertility is complicated. It’s affected by everything from genetics to environment to lifestyle.

“One of the most common myths is the belief that being healthy means that the patient is fertile. In reality, the couple’s fertility cannot be assessed without appropriate testing,” says Peter Chang, M.D.

It’s true that fertility may be affected by things outside your control, such as your age. (Reproductive age is the age range in which you can conceive a child. For people with ovaries, it’s 15 to 49. It’s less defined for people with testicles. They can have children beyond their 40s, though fertility begins declining in their mid-30s.) Still, you can do little things to help improve your odds of getting pregnant. Here are 4 steps you can take right away.

Pay attention to the calendar

Time counts when it comes to getting pregnant. “The likelihood for conception, in general, is highest in the first months of unprotected intercourse and declines gradually thereafter,” Dr. Chang says. Real talk: If you’re fertile, you should get pregnant within the first year of trying.

Infertility is defined as the failure to get pregnant after 12 months or more of unprotected intercourse. “After such time, the couple should seek help and be evaluated appropriately,” Dr. Chang says. For women older than 35, Dr. Chang advises seeing a doctor after 6 months. If you’re 40 or older, you might be referred for testing and to see a specialist right away.

If you make an appointment with a fertility expert, be sure to prepare. Take your:

• Medical history.
• Menstrual calendar.
• Any medical records from previous test results and treatments. 

Lower your stress levels

Just as stress isn’t good for weight maintenance, sleep, or healthy skin, it also doesn’t create a fertile environment. Maybe you’re trying to stick to a schedule based on ovulation times to increase your chances. But this can end up increasing your stress. It adds pressure to the situation. “Be mindful that the stress associated with trying to conceive can reduce sexual esteem, satisfaction, and the frequency of intercourse,” Dr. Chang says.

Beyond taking the pressure off intercourse, look for ways to find calm in all areas of your life. Some stress busters to try:

• Doing mindful breathing exercises.
• Sipping tea while reading a good book.
• Practicing acupressure.
• Soaking in a warm bath.
• Taking a walk in nature.
• Breaking down problems into smaller parts. They’ll feel less overwhelming.
• Petting your dog or hugging a loved one.

Eat for a healthy weight

Your weight can play a role in your fertility. Fertility rates are lower in people who are either very thin or have obesity. A healthy weight falls in the body mass index (BMI) range of 18.5 to 24.9. Your BMI is a simple calculation of your weight divided by your height.

BMI is often used to “screen for weight categories that may lead to health problems,” according to the Centers for Disease Control and Prevention. But know that it can’t tell you how much body fat you have or how healthy you are.

When possible, try to reach or keep a healthy weight if you’re trying to conceive. Also keep in mind that you should skip certain foods. “Elevated blood mercury levels from heavy seafood consumption have been associated with infertility,” Dr. Chang says. When you have fish, go for low-mercury options. Some examples:

• Shrimp.
• Canned light tuna.
• Salmon.
• Pollock.
• Catfish.

Try not to eat more than 12 ounces of fish and shellfish a week. Avoid fish that contain high levels of mercury. Those include:

• Albacore “white” tuna.
• Shark.
• Swordfish.
• King mackerel.
• Tilefish.

Many fertility experts also recommend limiting caffeine when you’re trying to conceive. Caffeine can lower hormone levels and shorten menstrual cycles. The research on caffeine and fertility is mixed. But it’s a good idea to have no more than 200 mg to 300 mg of caffeine a day. A few common places you’ll find it:

• Coffee. The average 8-ounce cup of brewed coffee has 95 mg of caffeine.
• Tea. An 8-ounce cup of brewed black tea has 47 mg of caffeine on average. Brewed green tea has about 28 mg per 8 ounces.
• Soda. There are about 22 mg of caffeine in an 8-ounce cup of cola. Keep in mind that the average soda can is 12 ounces.

These amounts can vary depending on things like brewing time or brand.

Steer clear of toxins

You likely already know that smoking is a no-no for fertility. But other toxins can also affect your chances of conception. Exposure to certain chemicals and solvents that may be used in dry cleaning, printing, and pesticides may reduce pregnancy rates, Dr. Chang says. Try organic dry cleaning and lawn maintenance options if you can. 

Some prescription medications can also impact fertility, including:

• Certain antidepressants.
• High doses of opioids (prescription pain killers).
• Immunosuppressive drugs for treating diseases like lupus or rheumatoid arthritis.
• Antiseizure medications.

If you’re considering having a baby, check your prescription use with your doctor. “Prescription and over-the-counter drug use should be carefully controlled and must be managed on an individual basis,” Dr. Chang says. You may want to try different medications, with your doctor’s advice.

[Sources:]

[1.] “How Common Is Infertility?” National Institutes of Health Eunice Kennedy Shriver Institute of Child Health and Human Development, February 8, 2018, https://www.nichd.nih.gov/health/topics/infertility/conditioninfo/common. Accessed January 11, 2022.

[2.] “Reproductive Health.” Centers for Disease Control and Prevention National Center for Health Statistics FastStats Homepage, August 3, 2021, https://www.cdc.gov/nchs/fastats/reproductive-health.htm. Accessed January 11, 2022.

[3.] “Optimizing Natural Fertility: A Committee Opinion.” American Society for Reproductive Medicine, January 2022, https://www.asrm.org/globalassets/asrm/asrm-content/news-and-publications/practice-guidelines/for-non-members/optimizing_natural_fertility.pdf. Accessed January 11, 2022.

[4.] Wesselink AK, Wise LA, Rothman KJ, et al. “Caffeine and Caffeinated Beverage Consumption and Fecundability in a Preconception Cohort.” Reproductive Toxicology, vol. 62, July 2016, pp: 39-45.

[5.] “Caffeine Content for Coffee, Tea, Soda and More.” Mayo Clinic, February 29, 2020, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372. Accessed January 25, 2022.

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[8] Evans-Hoeker EA, Eisenberg E, Diamond MP, et al. Major Depression, Antidepressant Use and Male and Female Fertility. Fertility and Sterility, vol. 109, no. 5, May 2018, pp: 879-887.

[9] Leroy C, Rigot J-M, Leroy M, et al. Immunosuppressive Drugs and Fertility. Orphanet Journal of Rare Diseases, vol. 10, no. 136, October 21, 2015

[10] Semet M, Paci M, Saias-Magnan J., et al. The Impact of Drugs on Male Fertility: A Review. Andrology, vol. 5, no. 4, July 2017, pp: 640-663.