What Is Infertility? The Definition Might Surprise You

Experts define infertility as not being able to get pregnant after one year of trying—if you're under 35. So, if you’ve only been trying for a few weeks or months, don’t worry! It’s completely normal for conception to take time.

But let’s be honest—waiting a whole year can feel like forever, especially in today’s fast-paced world. Feeling impatient or worried after a few months is totally normal. In fact, there’s no harm in talking to your doctor early if you have concerns. (Waiting a full year without any questions? Now that would take serious patience!)

Infertility in the UK: Key Facts

• The NHS defines infertility as not conceiving after regular unprotected sex.
• About 1 in 7 couples struggle to get pregnant.
• For women under 40, more than 80% conceive within a year if they have sex every 2-3 days.
• After 3 years of trying, the chance of natural pregnancy drops to 1 in 4 or less.

Infertility Is More Common Than You Think
A recent WHO report found that 1 in 6 people worldwide (17.5%) experience infertility at some point. This highlights the need for better access to affordable, quality fertility care for those who need it.

What Causes Infertility? The Reasons Might Surprise You

Infertility can stem from many factors—sometimes due to the woman, sometimes the man, and sometimes both partners together. That’s why both of you should get checked if you’re struggling to conceive. Some causes are simple to fix, while others are more complicated. And in rare cases, doctors can’t find a clear reason at all.

Here’s a general breakdown of infertility causes:

• 1/3 of cases are linked to female factors
• 1/3 are linked to male factors
• 1/3 are due to both partners or unexplained issues

Common Causes of Female Infertility

For women, fertility challenges can be due to:
✔ Lifestyle choices (like smoking, weight, or stress)
✔ Ovulation problems (irregular or absent periods)
✔ Hormonal imbalances (like PCOS or thyroid issues)
✔ Physical issues (blocked tubes, fibroids, or endometriosis)
✔ Genetic conditions
✔ Past infections (like STIs affecting fertility)

Common Causes of Male Infertility

For men, fertility issues may include:
✔ Lifestyle habits (alcohol, smoking, or poor diet)
✔ Physical blockages (varicoceles or past surgeries)
✔ Hormonal or genetic factors (low testosterone, DNA defects)

The good news? Many of these issues can be treated!

The type of treatment you receive depends on what may be causing the infertility. Below are we 12 key things you can start doing right away to boost your fertility.

1.    Monitor and understand your body

Your body sends clear signals when you’re at your most fertile—but sometimes, they can be tricky to interpret. If you’re unsure, don’t hesitate to ask a doctor or fertility specialist for guidance. Here are the most common (and helpful!) ways to track your fertility:

I.                    Track Your Menstrual Cycle

Keeping a cycle diary for a few months before trying to conceive can help you spot patterns. Note:
✔ Period start/end dates
✔ Mood swings or hormonal changes (which may hint at imbalances)
✔ Ovulation signs (more on these below!)

II.                   Use an Ovulation Calendar

Predicting ovulation boosts your chances of pregnancy. If your cycle is regular (e.g., 28 days), ovulation usually happens around day 14. Try:
✔ Online ovulation calculators (quick & easy!)
✔ Ovulation predictor kits (available at pharmacies)

III.                Check Your Basal Body Temperature (BBT)

After ovulation, your morning temperature rises slightly (about 0.2–0.3°C). To track it:
✔ Use a digital thermometer (take it as soon as you wake up, before moving).
✔ Look for a sustained rise over a few days—this confirms ovulation happened.
✔ Note: Stress, illness, or poor sleep can affect readings.

Pro Tip: You’re most fertile just before the temperature spike—so aim for sex in the days leading up to it (e.g., days 11–16 in a 28-day cycle).

IV.               Monitor Cervical Mucus

This is one of the best natural fertility indicators! Around ovulation:
✔ Mucus becomes clear, stretchy (like egg whites), and slippery—perfect for sperm.
✔ It’s caused by rising estrogen, making it easier for sperm to survive and swim.

Don’t confuse it with:
❌ Semen from recent sex
❌ Arousal fluids

2.    Time your intercourse

Forget candlelit dinners and roses—getting pregnant is all about timing. To boost your chances, you need to hit your fertile window: the days just before and during ovulation. Here’s why:

• Sperm can survive in your body for 3–5 days, waiting for the egg.
• Your egg only lives for about 12–24 hours after release.

When Should You Have Sex?

✔ Best timing: Every other day starting 3–4 days before ovulation (so sperm are ready when the egg drops).
✔ Most fertile days: The 5 days before ovulation + the day of ovulation itself.
✔ Ovulation day? Have sex that morning—fresh sperm meet a fresh egg!

How to Find Your Fertile Window

• Track ovulation using cervical mucus, BBT, or ovulation tests.
• For a 28-day cycle, ovulation is usually around Day 14 (but every woman is different!).

Pro Tip: Don’t stress about perfect timing—just aim for regular sex (every 2–3 days) during your fertile phase. Sperm are strong swimmers, and stress won’t help!

3.    Visit your local hospital or clinic

Make it a point to schedule an appointment with your local GP and if possible, inform them about your plans of starting a family. They are best placed to provide medical advice on becoming successful with your plans of getting pregnant. This is even more important if you have issues in your medical history which may cause potential problems with your fertility.

4.    Check your diet

You’ve probably heard the saying "You are what you eat"—and when it comes to fertility, it’s absolutely true! Research shows that your diet plays a huge role in your chances of conceiving.

What Science Says

✔ Fertility-boosting foods like folic acid, healthy fats (omega-3s), and plant-based meals are linked to better pregnancy outcomes.
✔ A University of Surrey study followed 367 couples trying to conceive—some with a history of infertility. After cutting out alcohol and smoking, eating a nutrient-rich diet, and taking personalized vitamins, 89% had a baby within 3 years—including 81% of those who previously struggled!

Simple Diet Tips for Fertility

·         Load up on leafy greens, nuts, seeds, and whole grains (packed with folic acid).

·         Choose healthy fats (avocados, salmon, olive oil) over processed foods.

5.    Focus on low or no carb foods

Eating too many high-glycemic carbs (like white bread, sugary foods, or processed snacks) can cause big spikes or constant highs in your blood sugar. When this happens often, your body struggles to manage insulin properly, leading to insulin resistance.

With insulin resistance:

·         Your pancreas keeps producing insulin, but your cells stop responding well.

·         Blood sugar stays high, forcing your pancreas to work harder.

·         Eventually, blood sugar may crash suddenly.

This condition is linked to type 2 diabetes, heart disease, and even fertility issues.

6.    Follow a plan

What you eat may affect your menstrual cycle, ovulation, and overall hormonal balance. That’s why you should consume a healthy and well-balanced diet. Plus, diets that are either too high or low in calories can significantly affect your overall body weight. Extreme weight loss or weight gain may affect your menstrual cycle and fertility. You’ll need a nutrition plan the moment you decide to start a family. Such plans are widely available online or you may consult a nutritionist to prepare a bespoke plan that may support your lifestyle.

7.    Check your lifestyle

Optimizing your lifestyle can significantly boost your chances of conception. Key factors include maintaining a healthy weight, regular exercise, quality sleep, and environmental awareness. While most women conceive easily regardless of weight, extremes on the BMI spectrum - whether underweight or obese - may disrupt ovulation. This can impair egg release and lower fertility potential.

8.    Reduce alcohol

According to RESOLVE: The National Infertility Association, even consuming a moderate amount of alcohol (five drinks weekly) can negatively affect conception. However, other research indicates that there is no definitive connection between moderate alcohol use and the ability to conceive. Medical studies have found that women who engage in heavy drinking, defined as more than six drinks per day, are more prone to irregular menstrual cycles and ovulatory issues. A 1993 study by the National Institutes of Health revealed that heavy alcohol intake can interfere with the menstrual cycle and reproductive health, leading to infertility, higher miscarriage risk, and impaired fetal growth and development.

9. Stop Smoking

Scientific research overwhelmingly agrees that smoking harms fertility. According to the American Society for Reproductive Medicine, the most reliable scientific evidence shows that cigarette smoking significantly contributes to infertility and should be avoided by both male and female partners. Tobacco use can decrease ovarian reserve and increase the likelihood of fetal chromosomal abnormalities. Additionally, women who smoke face a greater risk of miscarriage and stillbirth.

10. Watch Your Medication

Some prescription medications can negatively impact fertility. For instance, high doses of steroids like cortisone or prednisone can disrupt the pituitary gland’s ability to produce necessary hormones, leading to hormonal imbalances that may interfere with ovulation and disrupt the menstrual cycle. It is crucial to understand the potential effects of any medication you are taking on your fertility, especially when planning to conceive. Consulting with a healthcare provider may help you determine whether it is the right time to try for a baby or whether the medication can be postponed until after pregnancy.

11. Manage Your Stress

While stress alone should not prevent pregnancy, there is no clinical research proving that stress directly reduces fertility. A study following women trying to conceive over six months found no link between daily stress levels and pregnancy rates. Similar findings were observed among Danish men. Nonetheless, stress can impact overall health, and managing it is beneficial. Recognizing and addressing stress can improve your overall well-being, and reducing stress might even significantly enhance fertility.

12. Take Supplements

Most people recognize the importance of taking daily supplements, but it is ideal to start taking them even before pregnancy. A quality fertility vitamin can provide crucial nutrients and may increase your chances of conception. Even the healthiest diet cannot supply every essential nutrient the body needs. Therefore, it is recommended to take fertility vitamins daily, beginning at least six months before trying to conceive. Additionally, other nutritional supplements can further support fertility.