Fertility rates in the US have sharply declined over the last few decades. Thousands of couples today have trouble conceiving. Doctors are not completely sure what has caused the decline, but several factors are most likely involved, including pollution, diet, stress, and the general lifestyle of most modern Americans.

Conception is actually a fairly complicated process.  Several integral elements are involved, and proper timing is crucial to success. Getting pregnant is not as easy as most people seem to think, especially for couples near the upper end of the childbearing years. Most experts agree that in about one-third of cases, the problem is with the female – perhaps she does not ovulate regularly, or maybe her vaginal fluids are hostile to sperm. In another third of the infertile couples, the problem is with the sperm. Either the man’s sperm count is too low, the sperm does not have enough motility, or the sperm is damaged in some way. For the rest of fertility problems, the reason is unknown, and it may never be discovered.

If you’ve having trouble conceiving, there are a number of things you can do on your own to increase your chances of conception, without fertility drugs or their side effects:

1.       Maintain a healthy weight. Women and men who are obese often have a hormone imbalance that inhibits their fertility. Obese men often have low sperm counts. In addition, women and men who are extremely thin often have hormone issues, too. In fact, women who are ultra-thin can stop ovulating altogether due to a sharp decrease in estrogen.

2.       Know your cycle well. This is perhaps the most important thing a woman can do in her attempt for conceiving. Most women are most fertile the five days before ovulation and the 24 hours after the egg has been released. It’s important to learn to identify ovulation by taking your temperature, checking your cervical mucus for viscosity, and being alert to pain that is often indicative of ovulation. The best way to specifically identify ovulation is by using an Ovulation Predictor Kit, which identifies a specific hormone in your urine.

3.       Strong  sperm with B12. Vitamin B12 helps maintain a healthy sperm count, and it also improves sperm motility – how the sperm swims. B12 is especially important for men with a sperm count of less than 20 million per milliliter. Men need 1,000 micrograms of B12 a day in supplement form or from your diet. Good natural sources of B12 include beef, eggs, milk, and shellfish, and especially beef liver. Women need B12, also, for overall general health.

4.       Think zinc. This trace mineral is found in small amounts everywhere in the human body, and it’s essential for a healthy sperm count, a healthy testosterone level, and a healthy prostate. It also increases the sperms’ motility, so they’ll be able to reach their goal. Zinc can be taken as a supplement, and it’s often part of a multi-vitamin and mineral combination. Good natural sources of zinc include beef, pork, lamb, turkey, crabmeat, salmon, chicken, oysters, and lobster. 30mg twice a day is the right amount.

5.       Don’t smoke. Men who smoke typically have lower sperm counts than their non-smoking counterparts. Female smokers often produce fewer viable eggs, and women who are heavy smokers can even experience the early onset of menopause. Once you get pregnant, you’ll have to quit the bad habit, and anyway, you don’t want to be smoking around a baby.

6.       Take a shower! Men who take tub baths have lower sperm counts than males who shower instead. The high temperatures of the water are not favorable to the “little swimmers.” The same rule applies to hot tubs, steam rooms, and saunas.

7.       Make it often. Have sex at least every 48 hours during the five days preceding ovulation. You want to be sure to always have a healthy supply of sperm ready when the egg is receiving suitors. Having sex any more often than that, however, could have a negative effect by reducing the semen level and sperm count.

8.       Prospective mom, take a break after sex. Women should remain lying down, with their bottom elevated by a pillow, for a full 30 minutes after having sex. The force of gravity will help the sperm reach its desired destination. While you’re lying there, you can make your grocery list, plan the nursery, or think of baby names.

9.       Limit the caffeine. Too much caffeine can cause fertility problems in men and women. Both sexes should limit their caffeine intake to two cups of coffee or tea a day. For men, caffeine can decrease sperm count, increase the incidence of chromosomal abnormalities, and decrease the sperms’ motility. For women, too much caffeine can create negative issues with the fallopian tubes. In addition to coffee, tea, and colas and some other soft drinks, caffeine is also found in chocolate, cocoa, and in some over-the-counter medications. Drink water, fruit juices, or skim milk instead.

10.   A spot o’ tea? Several studies reveal that women who drink at least a half cup of brewed caffeinated tea a day are twice as likely to conceive as those who don’t drink the beverage at all. The reason might be because the polyphenolic compounds in the tea inhibit abnormalities with chromosomes. Don’t overdo it - limit it to two cups per day, and make sure your teacup is filled with regular tea instead of instant tea, herbal tea, or green tea.

11.   Get on the wagon. Can the man’s sperm be affected by alcohol consumption? Yes, it can. Alcohol enters the testicles through the bloodstream and can have a negative impact on the quality and on the quantity of the sperm. The sperm of alcoholics often appears deformed, especially in the tail area, which could definitely damage the sperm’s swimming ability. Once it enters the digestive system, alcohol breaks down into acetaldehyde, which is poison for sperm. Also, alcohol decreases the production of much-needed testosterone.

12.   Get rid of the briefs. The scrotum and its inhabitants like to stay cool and  free. Briefs are close-fitting and crowd them, holding in too much body heat. The average temperature for the human body is 98.6 degrees, but the optimum temperature for sperm production is 89.6. Don’t wear athletic cups or tight biking shorts – for the same reason.

13.   Exercise - but in moderation. Mild to moderate daily exercise will help keep your blood pumping and your reproductive system healthy. Twenty minutes a day of brisk walking, dancing, swimming, or aerobics should suffice. Men should avoid getting overheated while exercising, however. Why? See above.

14.   Got milk? Milk and other dairy products are rich in calcium, which provides the sperm with that final boost of energy necessary for penetrating the egg, according to studies conducted at the University of Texas Southwestern Medical Center in Dallas. Calcium is an important mineral for women, also, to ensure that they have strong bones and teeth before the demands of pregnancy. The recommended daily dose for adults is 700-1,000mg, available in tablets, some multi-vitamin and mineral capsules, or in caramel- flavored chews. Tums and some other antacids are also rich in calcium. Dietary calcium is found in dairy products, broccoli, salmon, sardines, and tofu.

15.   Corrections with vitamin E. It’s important for men to take adequate amounts of vitamin E for their reproductive health. The E regulates the endocrine glands, including the major pieces of the reproductive puzzle – the ovaries and the testes.  Furthermore, vitamin E’s antioxidant properties protect the membrane surrounding the sperm from being damaged by free radicals. Adults should take 600 IUs of E a day. Those with hypertension should lower the dose to 400 IUs a day.

16.   Get enough B6. Vitamin B6 is important in staying well by supporting the immune system.It helps in the reproductive process by helping regulate female hormones necessary for conception. B6 is important for men because it helps to increase sperm production. Adults need 2 mg a day of this important vitamin. Foods naturally rich in B6 include sunflower seeds, walnuts, dried peas, legumes, soy flour, and bananas.

17.   Be seedy. Raw sunflower seeds and pumpkin seeds can improve sperm count in men with less than optimum numbers. Eat ¼ cup a day of these as a snack. Why? See above.

18.   Take fish oil for your little swimmers. Omega-3 fatty acids, like those found in fish oil, offer powerful benefits for male fertility.  For one, they decrease blood pressure and increase the blood flow to the genital area, greatly reducing the incidence of erectile dysfunction. Secondly, omega-3s also help maintain a healthy prostate gland and help increase sperm production and sperm motility. This beneficial fatty acid can help women conceive by increasing blood flow to the uterus. The recommended amount is 1-3 grams of fish oil per day, available in soft gels.

19.   Drink up. Water is a natural body cleanser that can help flush toxins away. Women need about 100 ounces a day, while men should drink half their body weight in fluid ounces of daily water. For example, 170-pound man should drink 85 ounces of water a day.

20.   Eat right. Avoid fast foods, fried foods, and processed foods. Replace them with healthy fresh fruits, vegetables, whole grains, low-fat or fat-free dairy products, and lean meats, skinless poultry, and fish. Get plenty of fiber each day, and replace bad fats with good fats like olive oil.

21.   Don’t stress. Stop fretting about getting pregnant and just enjoy the experience. A relaxed couple will usually conceive more quickly than a stress-out couple. Haven’t you heard about couple who try and try to conceive, with no luck? When they finally give up and stop working at it so hard, they wind up pregnant!

22.   Take a daily dose of selenium. Men need the right amount of selenium to produce proper levels of testosterone. Low selenium levels can cause deformities in sperm, especially in the tails – the part responsible for swimming. The recommended daily dose of selenium for adults is 200 micrograms. Don’t overdo it - more than that could be toxic.

23.   “C” your way to a higher count. Ascorbic acid, commonly known as vitamin C, helps maintain a healthy sperm count and decreases abnormalities often found in sperm.  It also does something else to increase the chances of conception: it inhibits the individual sperm from clumping  or grouping closely together. You don’t want your little swimmers traveling in groups. They might slow each other down. A 1,000mg dose of vitamin C every day can increase your sperm count by 140%, according to recent studies.

24.   Wake-up sex. Sperm counts tend to be highest first thing in the morning, so this is the best time to have sex if you’re trying to get pregnant. Both partners will be more relaxed in the mornings, before they’ve endured the stress of a day’s work. Teeth brushing is optional – it has no effect on fertility rates.

25.   CoQ10 all around! Coenzyme Q10 activates important enzymes in many locations in the body and serves as a powerful antioxidant that protects cells. As far as fertility is concerned, CoQ10 can increase sperm production and improve the sperms’ motility and viability. Unfortunately, most people get less than 5mg of CoQ10 a day, while you need about 100mg per day. Take the supplement with a little fat to enhance absorption.