In your 20s, your body is in its prime. With peak fertility typically occurring in these years, you have the advantage of time and biology on your side. Whether you're ready to begin or planning to wait, your 20s offer a window of opportunity to make informed choices about when the right time is for you.

This is because the miscarriage percentage is lowest in 20s. A study of more than 1.2 million pregnancies, for example, found that the risk of miscarriage was around 10% for women aged 20-24, but started to rise more steeply close to the age of 35, when it was over 20%. By age 42, more than half of intended pregnancies – nearly 55% – were lost.

However, younger isn’t always better: As per a 2021 study, couples with an average age of between 20 and 24, for example (where the mean age of the mother was 21), had the same infant mortality risk as those aged 40-44 (with the mother's mean age of 38).

While much of the focus tends to be on female fertility, it’s important not to overlook the impact of male age. A study of European couples revealed that while a father’s age didn’t significantly affect conception rates for those under 35, this changed as men reached their late 30s. Specifically, among 35-year-old women, the likelihood of a couple failing to conceive within 12 cycles rose from 18% when the male partner was 35 to 28 per cent when he was 40. After two years, those numbers shifted to 9 per cent and 16 per cent, respectively.

During your 20s, you have the highest quality eggs and the best chances of conception, with an average of 20% to 25% chance of getting pregnant each month. However, some women may still face fertility challenges in their 20s, due to factors like tubal issues or low sperm count in their partners.

 

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6 Tips to Boost Fertility 

 

Manage Stress  

High levels of stress hormones, such as cortisol, can disrupt the delicate balance of reproductive hormones, impairing ovulation in women and sperm production in men. Stress can also affect the regularity of menstrual cycles, leading to irregular or anovulatory cycles, making it harder to conceive. 

For men, ongoing stress can lower testosterone levels, reduce sperm count, and impact sperm quality. Long-term stress may also interfere with the immune system, increasing inflammation in the body, which can further disrupt fertility.
Managing stress through relaxation techniques, such as mindfulness meditation, yoga, deep breathing exercises, and regular physical activity, can improve fertility outcomes.

 

Sleep Better 

Good sleep is crucial for maintaining hormonal balance, which is essential for fertility in both men and women. Poor sleep can disrupt the production of reproductive hormones, including those responsible for ovulation in women and sperm production in men. Aim for 7-9 hours of quality sleep per night to support your body's natural rhythms. Consistent sleep patterns, with a regular bedtime and wake-up time, help regulate the body’s internal clock, ensuring that hormones like melatonin and cortisol are balanced. Sleep also promotes optimal metabolic health, which plays a key role in reproductive function.

In addition to quantity, the quality of sleep matters. Deep, restorative sleep allows the body to repair and regenerate, including vital processes related to fertility. Poor sleep can lead to increased stress, which negatively impacts the endocrine system and reduces fertility potential. 

 

Quit Smoking

Smoking has a well-documented negative impact on fertility for both men and women. For women, smoking can reduce egg quality, damage fallopian tubes, and impair the lining of the uterus, making it harder to conceive. It also increases the risk of miscarriage and ectopic pregnancies. In men, smoking can lower sperm count, motility, and morphology, reducing the chances of successful fertilization. 
The toxins in cigarette smoke can also lead to oxidative stress, damaging the DNA in sperm, which can contribute to infertility and genetic issues in offspring. Quitting smoking can significantly improve the chances of conception and lead to healthier pregnancies.
Improve Lifestyle 

Taking care of your body through proper lifestyle choices is one of the most effective ways to boost fertility. A balanced diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats—provides essential nutrients that support reproductive health. Avoiding processed foods and excessive sugar is key, as these can lead to hormonal imbalances and inflammation, which may affect fertility.

Regular exercise is also vital, as it helps maintain a healthy weight and promotes blood circulation, both of which are important for ovulation and overall fertility. However, it’s important not to overdo it—excessive exercise, especially when paired with a low-calorie diet, can interfere with hormone levels and menstrual cycles.

 

Load up on Antioxidants

Antioxidants are vital for overall health, and they also play a crucial role in fertility. These compounds help neutralise free radicals—unstable molecules that can cause damage to cells, including reproductive cells like eggs and sperm. Oxidative stress, caused by an imbalance between free radicals and antioxidants in the body, has been linked to infertility in both men and women. By increasing antioxidant-rich foods in your diet, you can help protect and preserve the health of eggs and sperm, promoting better fertility outcomes. Some of the most well-known fertility-boosting antioxidants include vitamin C, vitamin E, selenium, and zinc, all of which help fight oxidative damage and support hormone production.
To incorporate more antioxidants into your diet, focus on colourful fruits and vegetables like berries, citrus fruits, spinach, and kale, as well as nuts and seeds. Green tea is another great source of antioxidants, particularly catechins, which have been shown to improve egg quality and reduce oxidative stress. Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, are also known to have antioxidant effects that support reproductive health.

 

Exercise the Right Way

Excessive intense exercise can interfere with a woman's reproductive health, especially when trying to conceive. For women at a healthy weight, overdoing strenuous physical activity, such as running or fast cycling, can disrupt the delicate hormonal balance necessary for ovulation. Intense exercise, particularly when done for prolonged periods, may lead to lower progesterone levels, which is a key hormone required for a successful pregnancy. This can make it more difficult to conceive, as adequate progesterone is essential for preparing the uterus for implantation after ovulation.

 

To support fertility while staying active, it is advisable to limit intense exercise to no more than five hours a week, with sessions lasting no longer than 60 minutes. This balance allows women to maintain their fitness without putting undue stress on their reproductive system. 

 

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