When it comes to infertility, sometimes there are small adjustments that can make all the difference rather than expensive, invasive procedures.

Whether you’re actively trying to get pregnant or simply wanting to preserve your fertility naturally for when the time is right, these tips can help support optimum reproductive function.

Keep reading to find out small and large tweaks that can help you get your health and fertility under control without resorting to external 'less natural' methods.

1. Eliminate Processed Caffeine

The caffeine you get from a coffee bean is completely healthy (assuming it’s not loaded with sugar and creamers), but when you start venturing into processed caffeine, that’s when your fertility can suffer. 

If you’re looking for how to improve your fertility naturally, checking your processed caffeine intake is a great place to start.

Unfortunately, most coffee is processed or chemically “infused”, so it's wise to know your source and always choose organic, un-treated beans and grind your own at home if you can.

Go easy on commercial-grade coffee, caffeinated tea, soda and sports drinks laced with chemical caffeine. 

The regular consumption of Soda or Soft Drink, with all of its artificial chemicals, can dramatically decrease your chances of becoming pregnant.

Processed caffeine decreases fertility in men and women, so removing them from your diet can improve your fertility naturally and without causing much disruption to your day to day. 

Plus, once you successfully overcome your caffeine craving after a few days, you’ll have so much more energy naturally without having to rely on your daily cup of java.

Learn more in 6 Caffeine Alternatives to Boost Your Energy. 

2. Add More Raw, Plant-Based Food

While there are many physical problems that can lead to infertility, for some couples just changing what’s on the menu may help them increase fertility naturally and effectively. 

For example, research has shown that a man’s sperm may not be up to the job if he does not get enough of a few key nutrients in his diet.

To help with this, it can benefit both partners to boost their consumption of raw, plant-based food.

This will ensure they’re getting all of the vital nutrients and vitamins needed to support healthy reproductive function.

In addition to this, men should add plenty of figs, nuts, seeds and legumes to their diet.  These are all foods from nature's table that resemble and support the male reproductive organs, including sperm quality and volume production. 

Women should add pomegranates, cranberries, oranges and watermelon to their diet as well as lots of one-seeded whole foods such as olives, avocados, peaches, nectarines and mangoes. These one-seeded foods mimic the swollen seed inside the womb - just like a woman who is pregnant - and specifically target the function of the female reproductive system.

Eating a variety of these types of whole foods can ensure the ovaries produce healthy, fertile eggs. 

The acidity in the cervical mucus can inhibit sperm and so eating a diet rich in plant foods will alkalise the body and help to offset this.  

Other foods which are particularly potent for helping to support natural fertility include:

• Bee pollen and royal jelly
• Pumpkin seeds 
• Cold Pressed Oils like Olive, Macadamia and Coconut Oil - all help to stimulate the production of sex hormones
• Vitamin A rich foods like all orange and yellow fruits and vegetables, as well as dark leafy greens. 
• Asparagus. Asparagine, a non-essential fatty acid found in the highest concentrations in asparagus, can improve fertility in women. Asparagus is also high in folate, a B-vitamin essential for proper cellular division necessary in DNA synthesis.

Finally, be sure to drink a minimum of 2 litres per day to support the flushing of toxins from the body regularly.

Learn more in 10 Self Care Superfoods for Health & Healing. 

3. Reduce Cadmium Exposure

Cadmium is a widespread heavy metal in the environment and in our bodies that is very poisonous. Cadmium can cause damage to all types of body cells and prolonged accumulation of cadmium in the body can affect many bodily functions, including fertility. 

Cadmium can come from many sources, including air pollution, batteries, cigarette smoke (first and second hand), food (if grown in cadmium contaminated soil), fungicides, paints, power plants, seafood and tap and well water to name a few.

Luckily, certain foods can also help fight back against cadmium exposure.

Watermelon and its seeds are incredibly detoxifying, as is cilantro. Sulphur-rich foods like cabbage, garlic and beans can help too. 

Fasting for multiple days on fresh juices or a week’s cabbage diet can work wonders when it comes to cleansing cadmium from the body.

It can also help to avoid processed junk food and to ensure plenty of clean water, to help prevent cadmium exposure from the start rather than just treat it. 

4. Reduce Alcohol Intake

Consuming too much alcohol can lead to a wide range of health issues, but it can be particularly devastating if it affects your fertility. 

Reducing alcohol intake can help improve fertility naturally, which also improves your overall health which will increase your fertility too. Slowing down your intake gradually can be a seamless way to cut out alcohol; soon, you can cut it out completely without noticing. 

Learn more in Alcohol: Keys to Overcoming Dependency & Abuse. 

6. Consume Flaxseed Oil 

Flaxseed oil is incredibly good for you for so many reasons, not least of which is because it can help improve your fertility naturally. This healing oil is rich in essential fatty acids and can help treat many different illnesses and afflictions. 

From fighting heart disease to reducing your risk for cancer, flaxseed oil is incredibly therapeutic and can also help treat menopausal symptoms, menstrual cramps, female infertility and endometriosis. 

Just one teaspoon a day of flaxseed oil can do wonders for your health and fertility. You can drink flaxseed oil straight, or incorporate it into sauces, dressings, dips, and more. 

Other tips for how to improve fertility naturally:

• Exercise regularly, at least 30 minute of exercise per day
• Smoking, drugs and excessive medications can decrease fertility, so cutting them out can help your fertility and health tremendously
• Research shows that slight deficiencies and exposure to chemical toxins generally interfere with sperm and egg production and can encourage a miscarriage. Eat a varied diet with plenty of vitamins, antioxidants and nutrients to avoid this. 
• Reduce stress as much as possible. Try essential oils (the doTERRA line has high quality oils for every need), meditation, exercise, or a new hobby to relieve stress every day. 

Learn more in Tips For a Healthy Pregnancy. 

There are a number of physical issues that could prevent fertility, but often it can help significantly to make the above lifestyle and health changes to improve your fertility naturally but effectively. 

Oftentimes, it’s simply a matter of getting your health under control and that is often due to dietary and lifestyle choices. When you adopt a healthier lifestyle, it can not only prevent illness and disease, but help your body improve fertility without any other changes or additions to your life. 

Tolman Self Care.