Proven Ways to Improve Fertility for Women and Men

According to the World Health Organization, approximately one in six people of reproductive age experience infertility at some point in their lives. 

Meanwhile, Malaysia’s total fertility rate currently stands at 1.7 — below the replacement level of 2.1 — highlighting the importance of fertility awareness and assessment for couples planning a family, according toa June 2025 report by Malay Mail.

The good news is that many factors influencing fertility are within your control. Understanding ways to improve fertility through lifestyle modifications, proper nutrition, and timely medical guidance can significantly enhance your chances of conception.

Understanding Fertility

Fertility refers to the natural ability to conceive a child. The WHO defines infertility as the failure to achieve pregnancy after 12 months or more of regular unprotected sexual intercourse. For women over 35, specialists often recommend seeking guidance after six months of trying.

Female Fertility Factors

Several biological processes must align for conception to occur. Ovulation, the release of a mature egg from the ovaries, typically happens mid-cycle. Hormonal conditions such as polycystic ovary syndrome (PCOS), thyroid disorders, or elevated prolactin levels can disrupt this process. Structural issues, including blocked fallopian tubes, uterine fibroids, or endometriosis, may also affect fertility.

Age plays a significant role. Egg quantity and quality decline gradually after age 30 and more rapidly after 35. This biological reality makes early awareness and proactive care particularly important.

Male Fertility Factors

Male fertility depends primarily on sperm health, which includes three key components: quantity, movement (motility), and shape (morphology). Healthy semen typically contains at least 15 million sperm per millilitre, with at least 40 percent demonstrating good motility.

Hormonal imbalances, varicoceles (enlarged veins in the scrotum), infections, and certain medications can impair sperm production or function. Unlike female fertility, which declines more predictably with age, male fertility can be affected by lifestyle factors at any age.

Lifestyle Changes That Support Fertility

Research consistently demonstrates that lifestyle modifications can meaningfully impact reproductive health. These evidence-based strategies apply to both partners planning to conceive.

Maintaining a Healthy Weight

Body weight significantly influences hormonal balance and reproductive function. Being overweight or underweight can disrupt ovulation in women and reduce sperm quality in men. Studies indicate that even modest weight changes can improve fertility outcomes.

For women, excess body fat can lead to oestrogen imbalances that interfere with regular ovulation. For men, obesity is associated with lower testosterone levels and reduced sperm parameters. Aiming for a body mass index (BMI) between 18.5 and 24.9 supports optimal reproductive health.

Nutrition and Diet

A fertility-friendly diet emphasises whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. The Mediterranean dietary pattern, rich in vegetables, whole grains, olive oil, and fish, has been associated with better fertility outcomes in several studies.

Key nutrients for reproductive health include:

• Folate: Essential for healthy cell division and preventing neural tube defects. Found in leafy greens, legumes, and fortified foods.
• Omega-3 fatty acids: Support hormone production and reduce inflammation. Sources include fatty fish, walnuts, and flaxseeds.
• Antioxidants: Protect eggs and sperm from oxidative damage. Abundant in colourful fruits and vegetables.
• Zinc: Critical for sperm production and testosterone metabolism. Found in lean meats, shellfish, and pumpkin seeds.
• Vitamin D: Plays a role in hormone regulation. Many Malaysians have insufficient levels despite abundant sunshine.

Couples planning to conceive may benefit from personalised nutritional guidance. At SpringHill Clinic, our team can recommend KKM-approved supplements tailored to individual needs, ensuring safe and appropriate support for your fertility journey.

Exercise and Physical Activity

Regular moderate exercise supports fertility by improving circulation, reducing stress, and helping maintain a healthy weight. Activities such as brisk walking, swimming, cycling, and yoga are excellent choices.

However, balance matters. Excessive intense exercise, particularly more than five hours per week of vigorous activity, may negatively affect ovulation in women. Signs of overtraining include irregular menstrual cycles, extreme fatigue, and persistent muscle soreness. If you notice these symptoms, consider reducing exercise intensity.

Sleep and Stress Management

Quality sleep directly influences reproductive hormones. Poor sleep can disrupt the delicate balance of oestrogen, progesterone, and testosterone needed for optimal fertility. Most adults benefit from seven to nine hours of restful sleep nightly.

Chronic stress elevates cortisol levels, which can interfere with reproductive hormone production. While occasional stress is unlikely to prevent pregnancy, persistent high stress may affect ovulation timing and sperm production. Effective stress management techniques include mindfulness meditation, deep breathing exercises, gentle yoga, and regular physical activity.

Habits to Avoid When Trying to Conceive

Certain lifestyle factors can harm fertility. Eliminating or reducing these habits improves your chances of conception and supports a healthy pregnancy.

Smoking and Tobacco Use

Smoking accelerates egg loss in women and damages sperm DNA in men. Research shows that smokers take longer to conceive and have higher rates of pregnancy loss. Secondhand smoke exposure also poses risks. Quitting smoking before trying to conceive is one of the most impactful steps couples can take.

Alcohol Consumption

Heavy alcohol intake is associated with ovulation problems in women and reduced testosterone and sperm quality in men. While occasional moderate drinking may not significantly impact fertility, abstaining during the conception period is the safest approach. Once pregnant, alcohol should be avoided entirely.

Caffeine Intake

Current evidence suggests that moderate caffeine consumption, approximately 200 milligrams daily or one to two cups of coffee, does not significantly affect fertility. However, higher intake may be associated with longer time to conception. 

Environmental Toxins

Exposure to pesticides, heavy metals, industrial chemicals, and certain plastics can harm reproductive health. Minimise exposure by choosing organic produce when possible, avoiding plastic containers for hot foods, and using protective equipment if working with chemicals.

How to Increase Fertility in Women

Women seeking to optimise their reproductive health can benefit from targeted approaches beyond general lifestyle modifications.

Tracking Ovulation

Understanding your menstrual cycle helps identify your most fertile days. Ovulation typically occurs mid-cycle, around day 14 of a 28-day cycle, though this varies. Signs of ovulation include changes in cervical mucus, mild pelvic discomfort, and a slight rise in basal body temperature.

Ovulation predictor kits detect the luteinising hormone (LH) surge that precedes ovulation by 24 to 36 hours. Having intercourse in the days leading up to and including ovulation maximises conception chances.

Hormonal Balance

Conditions affecting hormonal balance, such as PCOS, thyroid disorders, or hyperprolactinaemia, require proper diagnosis and management. Symptoms that warrant evaluation include irregular periods, very heavy or light bleeding, severe menstrual pain, or cycles shorter than 21 days or longer than 35 days.

An obstetric physical examination and appropriate blood tests can identify hormonal imbalances. Early detection allows for timely intervention, which can significantly improve fertility outcomes.

Age Considerations

Female fertility naturally declines with age, particularly after 35. This reflects both reduced egg quantity and quality. Women in their late thirties or forties who wish to conceive should seek specialist guidance promptly rather than waiting the standard 12 months.

Should I freeze my eggs?

Egg freezing, or oocyte cryopreservation, offers an option for women who wish to preserve fertility for the future. The procedure is most effective when performed before age 35. Discussing your reproductive goals with a specialist can help determine whether this option suits your circumstances.

How to  Improve Fertility in Men

Male fertility is often overlooked, yet contributes to approximately 40 to 50 percent of infertility cases. Targeted interventions can meaningfully improve sperm health.

Optimising Sperm Health

Sperm production takes approximately 74 days, meaning lifestyle changes today will reflect in sperm quality two to three months later. Consistent healthy habits are therefore essential.

Key strategies include:

• Maintaining a healthy weight through balanced nutrition and regular exercise
• Avoiding excessive heat exposure to the testicles from hot baths, saunas, or tight underwear
• Managing chronic conditions such as diabetes and hypertension effectively
• Limiting alcohol and eliminating recreational drugs
• Reviewing medications with a healthcare provider, as some can affect sperm production

When to Consult a Specialist

Knowing how to improve fertility in women and how to improve fertility in men through lifestyle changes is valuable, but some situations require professional guidance.

Consider seeking specialist care if:

• You have been trying to conceive for 12 months without success (6 months if the female partner is over 35)
• You have known conditions affecting fertility, such as PCOS, endometriosis, or previous pelvic surgery
• You experience irregular or absent menstrual periods
• There is a history of sexually transmitted infections
• You have experienced recurrent pregnancy loss
• The male partner has known or suspected sperm abnormalities

A comprehensive fertility assessment evaluates both partners and identifies specific factors that may be affecting conception. At a trusted women’s specialist clinic in KL, our specialists provide personalised care that addresses your unique circumstances.

Understanding your fertility is empowering, and you do not have to navigate this journey alone. Enjoy compassionate, evidence-based fertility assessments tailored to you. Book an appointment today.

References

1. World Health Organization. Infertility Fact Sheet. WHO. 2024. https://www.who.int/news-room/fact-sheets/detail/infertility
2. Mayo Clinic. Female fertility: Why lifestyle choices count. Mayo Clinic. 2024. https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/female-fertility/art-20045887
3. National Population and Family Development Board Malaysia (LPPKN). Reproductive Health Data 2010-2019. LPPKN/KKM.

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