Eat a balanced diet rich in protein, healthy fats, fruits, vegetables, and whole grains
Include antioxidant-rich foods such as berries, leafy greens, nuts, and seeds
Get enough folate, vitamin D, vitamin B12, iron, zinc, selenium, and omega-3 fatty acids
Maintain a healthy body weight
Exercise regularly, but avoid overtraining
Sleep 7 to 9 hours each night
Manage stress with relaxation, meditation, yoga, or breathing exercises
Stay hydrated
Avoid smoking and secondhand smoke
Limit alcohol intake
Reduce caffeine intake if consuming high amounts
Minimize exposure to environmental toxins, pesticides, and endocrine disruptors
Avoid excessive heat exposure to the pelvic area
Track ovulation and menstrual cycles
Address underlying conditions such as PCOS, thyroid issues, or insulin resistance
Consider prenatal vitamins after consulting a healthcare professional
Maintain regular medical checkups and fertility evaluations
Avoid crash diets and extreme calorie restriction
Limit processed foods, trans fats, and added sugars
Support gut health with fiber-rich foods and probiotics
Have regular, well-timed intercourse during the fertile window
Consult a fertility specialist if trying to conceive without success