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EAT ORANGES Vitamin C contains an antioxidant that helps prevent damage by harmful free radicals to the body’s cells. It also enhances sperm quality and protects it from damage. A lack of

vitamin C can also cause sperm to clump together making them less motile. Strawberries, tomatoes and broccoli are also good sources. GET SOME SUN Natural sunlight is thought to benefit

ovulation and reproductive hormones in men and women aiding the production of testosterone in men and directly affecting ovulation in women. Some fertility experts believe seasonal affective

disorder could suppress fertility as it affects both sleep and mood. Research shows pregnancy from IVF is more likely between May and September. DRINK WATER Water is needed for the

transportation of hormones and development of sperm and cervical mucus. You lose water from your body on a daily basis through sweat, urine, breathing and being dehydrated over a period of

time will direct water away from the ovaries and testes towards the essential organs such as the heart and brain. Experts recommend 1.5 to 2.5 litres of water a day which can seem a lot but

fruit and veg contain water and can contribute to your daily intake. SLEEP SOUNDLY Sleep helps to restore the body and insufficient shuteye can disrupt oestrogen, progesterone,

folliclestimulating hormone and leptin, which affects ovulation. Lack of sleep may also lead to fertility-disrupting lifestyle factors such as caffeine overuse and weight gain which can lead

to menstrual and ovulation irregularities. Stress affects fertility and people with chronic stress also find sleeping habits disrupted. CUT OUT THE COFFEE Caffeine increases the level of

stress hormone cortisol. This can lead to an imbalance of the hormones oestrogen and progesterone and is known to reduce fertility for both sexes. If a man has a low sperm count caffeine can

intensify the problem. It is thought caffeine negates nutrients such as zinc that are crucial for fertility. COOL DOWN The penis needs to be several degrees cooler than normal body

temperature as sperm production can only take place at 32C (normal body temperature is 37C). If testes are heated up the sperm count can fall. Men should avoid wearing tight underwear or

trousers, take showers instead of hot baths, avoid crossing their legs and make sure they get up frequently and move around. STOP SMOKING Smoking damages the ovaries, increases the risk of

cervical cancer, causes hormonal changes and in some cases can bring on early menopause which can be devastating if you are considering conceiving later in life. According to the British

Medical Journal women who smoke reduce their probability of conceiving and 120,000 men aged between 20 and 50 are impotent as a result of lighting up. Cigarettes can also damage a man’s

sperm count. Extract by DARION LUDKINS from 50 Things You Can Do Today To Increase Your Fertility by Sally Lewis (Summersdale, £6.99).