There are many aspects of fertility that you can control, and nutritional, and dietary choices are one of them.

Eating a balanced diet can help reduce the risks of common fertility problems such as polycystic ovary syndrome and endometriosis. Eating the right foods can also help balance hormone levels, regulate blood sugar, increase sperm motility, and reduce inflammation.

Superfoods for Fertility

• Oysters: high in zinc, which is essential for sperm production and overall reproductive health. 

• Garlic: contains allicin, which increases circulation and reduces inflammation in the reproductive system.

• Leafy greens: rich in folic acid and iron which can help with ovulation cycles. 

• Nuts: contain essential fatty acids that help in the formation of hormones. 

• Avocados: contain healthy fats as well as folic acid

•  Lean meats, fish, legumes, nuts and seeds: good sources of protein, great for improving egg quality and helping with implantation.

• Whole grain: release energy slowly which helps to keep hormone levels stable.

Supplements 

Make sure you're getting enough folic acid and folate.

Folic acid is a water-soluble vitamin found in leafy green vegetables, legumes and fortified foods. It's beneficial for those trying to conceive, as it helps promote healthy sperm and egg production.

Folate is a form of vitamin B9 that the body converts to folic acid. It's found in foods like leafy greens, legumes, oranges and nuts. It promotes healthy cell growth.

Substance Abuse and Fertility

Caffeine, alcohol, nicotine and illegal drugs can all wreak havoc on your ability to conceive.

Substances like caffeine and nicotine are known to reduce fertility in both men and women. Alcohol consumption can also lead to decreased fertility, as well as increased rates of miscarriage and birth defects. And using illegal drugs can cause sperm damage and hormonal changes and impact your ability to conceive.

It's important to be mindful of the impact that your diet (and overall lifestyle) has on your fertility. It's also important to seek out help and support if you're struggling with substance abuse. There's no shame in seeking out help, and getting your fertility back on track.

Of course, it's important to remember that everyone is different. What works for someone might not necessarily work for you. So, make sure to listen to your body and find the right balance for you.