According to a leading fertility doctor.

Fertility Expert Dr Marc Cohen shares his top fertility tips for couples to try at home before heading to the clinic.

When it comes to conception, bad habits like alcohol consumption and smoking tobacco may be holding you back—especially if you don’t cut back.

Heavy drinking is associated with an increased risk of problems with ovulation in women, while in men it can alter sperm count, size, shape, motility and testosterone levels.

Cutting back on alcohol consumption is not only a smart move for fertility—but it is great for overall health. It also helps that low and non-alcohol drinks such as kombucha are also becoming increasingly popular.

New data points to a rise in consumer demand for these drink options, where bars and restaurants are providing more variety—making it easier for those wanting to dial back their drinking.

When it comes to smoking, studies show that this harmful activity has an impact on sperm parameters for men, and in women, it can speed up the loss rate of eggs. Reducing smoking as much as possible is the best option for fertility.

2. Fertility Foods

According to research, diets high in unsaturated fat, whole grains, vegetables and fish, have been associated with improved fertility in both men and women. On the opposite end of the scale—consumption of foods that are high in saturated fat and sugar may be linked to higher instances of infertility. For those wanting to explore fertility rich foods, there are a number of key nutrients that may assist with conception:

Omega-3 fatty acids

These healthy fats can be found in foods like salmon and walnuts— and have been shown to help men reach optimum sperm levels. Women who have diets that are rich in omega-3 fatty acids have also been shown to have higher fertility levels.

Vitamin B12

Research shows that a lack of vitamin B12 can have a negative impact on fertility in both men and women. Incorporating foods like beef, oysters, mussels, yoghurt, milk, eggs, chicken, fortified breakfast cereals and haddock are all good sources of this fertility rich nutrient.

Ubiquinol

This potent antioxidant, which is the active form of Coenzyme Q10 (CoQ10), is found naturally in our bodies and in foods such as chicken, spinach, beef, peanuts and sardines. As we age, our naturally occurring levels of CoQ10 begin to deplete and decline. Research has found that Ubiquinol is present at high levels in healthy sperm. It has also been shown to protect sperm cells from damage and plays a role in sperm cell energy production and motility.

Folic acid

Linked to better embryo quality and chance of pregnancy, folic acid, which is recommended to women who are looking to conceive and during pregnancy, can be found in leafy green vegetables, citrus fruits such as oranges, beans, bread, rice and pasta.

3. Limiting Technology Use

If getting a better night sleep wasn’t enough to get people off their phones—recent studies have shown that mobile use may be contributing to male infertility and adverse pregnancy outcomes. Radiofrequency (RF) and radiation may negatively affect sperm quality in men by decreasing the semen volume, sperm concentration, sperm count, motility, and viability, thus impairing male fertility.

While mobile use is inevitable, a good place to start in limiting its use is by turning off your mobile or putting your phone on airplane mode at night to cut down on exposure to RF.

4. Pollution and exposure to toxins