Happy #BumpDay! There are so many tips and tricks for going through pregnancy, like what foods you should be eating, what exercises you should be doing and even how to get your significant other involved in your pregnancy.

However, if you’re trying to conceive, the steps you take before becoming pregnant are just as important as while you’re pregnant.

Here are the best tips for naturally boosting your fertility:

  • Eat healthy: Make sure you’re getting enough protein, iron, zinc and vitamins C and D in your diet. You can get these from foods like beans, leafy greens, whole wheat bread, olive oil and salmon. You can also talk to your doctor about taking a daily multivitamin to help fertility.
  • Cut back on alcohol: Drinking alcohol can alter your estrogen levels and may interfere with egg implantation. Try to cut back on drinking excessively. As with most things, though, having a glass of wine in moderation shouldn’t affect your hormone levels.
  • Exercise regularly: Light exercise can help you maintain a healthy weight, which can regulate your menstrual cycle and increase your ovulation. However, high-impact exercises can cause your body more stress. Make sure to always speak to your doctor before starting a new exercise routine.
  • Stay away from pesticides: Pesticides can decrease both male and female fertility, making it difficult to conceive. Try to eat more organic fruits and veggies, thoroughly wash your produce and avoid using pesticides outside your home.
  • Don’t smoke: If you’re trying to conceive, now is a better time than ever to quit smoking. The toxins in cigarettes can interfere with the fertilization and egg implantation process. It can also age your ovaries. Cut out smoking now to get some of your ovarian function back.
  • Relax: Stress can also throw off your hormone production, making it harder to conceive. Try introducing new relaxation techniques into your routine, such as meditation and yoga. Prenatal yoga also has benefits for when you do get pregnant!
  • Encourage your partner to be healthier: Cigarettes, alcohol and a poor diet can also lower sperm production. Encourage your partner to make healthier changes, and maybe speak to his doctor about taking a daily vitamin as well. Make a pact that the two of you will start making healthier choices together. After all, you’re in this together as a team!
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