How to boost fertility naturally: Do gentle exercises, banish stress, eat healthy to improve chances

Fertility tips for men and women: The way you eat, move, sleep, and manage stress all contribute to reproductive health (Image: Canva)

When couples decide it’s time to start a family, the first things they often focus on are age and medical tests. But fertility is more than biological clocks or hormones. It is deeply connected to how you live every day. From what you eat to how well you sleep, your everyday habits can play a major role in your chances of conceiving.

Lifestyle matters:

It’s a common misconception that only age affects fertility, says Mannan Gupta, Chairman & HOD, Obstetrics & Gynaecology, Elantis Healthcare, New Delhi. “In reality, the way you eat, move, sleep, and manage stress all contribute to reproductive health. Lifestyle choices can either support or sabotage fertility,” says Dr Gupta, adding that factors like weight, nutrition, stress, and exposure to toxins can have a direct effect on ovulation in women and sperm quality in men.

Also read | Mother's diet during pregnancy: Here's what to eat

A balanced diet rich in antioxidants, zinc, folic acid, and vitamin D can boost egg and sperm health. “Being either underweight or overweight can disrupt the hormonal balance, leading to irregular cycles in women and low sperm count in men,” explains Dr. Gupta.

"Exercise helps too. Moderate movement like walking, yoga, or swimming keeps stress levels in check and supports a healthy weight,” he says. But more isn’t always better, cautions Dr Gupta. “Excessive, intense workouts, especially in women, can disturb the menstrual cycle,” he says.

Sleep, he adds, is another overlooked factor. "Poor sleep can interfere with hormone regulation. And then there are habits like smoking, drinking, or regular use of recreational drugs, which can drastically reduce fertility in both partners,” says the expert.

Also read | Pregnancy and nutrition: 5 superfoods for expecting mom and her baby

Dr Gupta shares a list of habits that can help improve fertility:

• Eat for reproductive health: Focus on whole foods, leafy greens, fruits, nuts, and foods rich in antioxidants and healthy fats.
• Stay active but don’t overdo it: Gentle, regular exercise can help manage weight and reduce stress. Avoid overly intense workouts unless advised.
• Cut back on alcohol and smoking: These habits are linked to lower sperm quality and ovulation issues.
• Prioritise sleep: Aim for 7–8 hours of restful sleep to support hormonal balance.
• Manage stress mindfully: Try meditation, therapy, or even couple’s counseling to stay emotionally connected.
• Be aware of environmental toxins: Limit exposure to pesticides, plastic containers, and processed foods.
• Support male fertility too: Encourage healthy habits in both partners, no tight underwear, reduced laptop-on-lap time, and avoid hot tubs.