Your summer fertility plan, with Zita West

As the days grow longer and the sun shines brighter (in theory!), summer invites us to embrace a season of abundance and vitality. If you’ve just started trying to conceive, or are laying the groundwork for autumn – maybe you’re well into the journey already, and are looking for a summer reboot – now is the perfect time to focus on your fertility health. 

Pairing up with author of Eat Yourself Pregnant – and world-renowned fertility supplement line founder Zita West, we’ve put together a nutrition and lifestyle-focused summer fertility plan, to give your goals a super-fresh start.

Looking for the Zita West discount code? TRB readers get 10% off the entire Zita West supplement range (US and UK), with code TRB10* at checkout. 

Travelling this summer? Whether it’s a coastal staycation or a far-flung beach break, travel presents a wonderful chance to find your zen and reconnect with yourself. From soaking up natural vitamin D under the sun to immersing yourself in local cafe culture, these moments of relaxation aren’t just rejuvenating – they also play a vital role in reducing stress, a key factor in supporting fertility.

The bounty of summer also provides an abundance of fresh, vibrant produce that can power your diet. Think colourful salads featuring BBQ or grilled fish, drizzled with olive oil, and topped with freshly-picked herbs. These nutrient-rich meals, along with zinc-packed seafood enjoyed on a special date night, can nourish your body and enhance your fertility health.

Finally, staying hydrated and maintaining balanced exercise routines are essential components. Opt for lighter activities like swimming or yoga to keep fit without overdoing it, and focus on hydration – I’m really loving a homemade hydration drink featuring aloe vera juice, coconut water, pink grapefruit juice, ice and filtered water to top up, with a pinch of sea salt. 

Let’s dive into all of these and more, with Zita West’s top tips for a summer of eating, nourishing and living life to its fullest, with a fertile focus. 

Is it harder to conceive in the summer?

Recent studies do suggest that warming temperatures, largely due to climate change, are having an impact on fertility rates. 

In 2018 UCLA environmental economist Alan Barreca published findings that high temperatures have a significant negative effect on fertility and birth rates, noting that nine months after a heat wave in August, you can expect to see a decline in birth rates in the following May. 

And it’s not because we’re too hot to have sex. In fact, Barreca’s unpublished research suggests that we tend to have more sex as temperatures rise. The decline is actually likely due to the effect of heat on male fertility, as studies have shown that sperm production decreases in hot weather, and conditions. 

It’s important to note however, that in states and communities where hot weather is the norm, Barreca points out that people may be better adapted to the heat, as well as living with more established air conditioning. And, that the effect of heat on fertility in communities in cooler climates is slightly more pronounced. 

Read up with our TTC hot weather action plan for heat waves and more extreme weather situations, and keeping your fertility goals intact. 

Here’s the plan

From the peace which can come from travelling, to natural vitamin D exposure, gorgeous seasonal produce, pro hydration tips and zinc-rich seafood for supercharged sperm, here’s everything to spotlight and take advantage of, for a fertile-focused summer.

Over to Zita West.

1. Re-connect while travelling

This can be with yourself, your partner or your zen – or a combination. Our lives, right across the year, can be incredibly hectic. Even those of us who do prioritise zen and recharge are often spinning a few plates.

So whether you’re travelling half an hour to the coast for a day, or long-haul to a bucket list destination, make it a priority this summer to engage with what fills you up, and the activities that bring you peace.

You don’t need me to tell you that stress has an impact on our fertility. A quick Google search will emphasise it, with all the proof points. But consider this as my top tip for a fertility-focused summer, and your directive to slow down, absorb your surroundings and reconnect with what’s really important to you.

Breathe deep, and appreciate the gorgeous scent of lavender, in a sunny climate. Close your eyes and listen to the waves. Put on your favourite music and dance in the garden. Order a glass of wine or sparkling water, and enjoy an evening of people watching, somewhere warm.

Whatever lights you up and restores you, in this more off-grid season.

2. Enjoy some natural vitamin D

When I think of summer, I think of sunshine – and sunshine is our very best source of natural vitamin D.

3. Shop local, and seasonal

Whether you’re at home or abroad, make local produce the focus, and enjoy the very best that summer has to offer, in your neighbourhood. In the south of France in August? Get an abundance of antioxidants from brightly coloured stone fruits and all sorts of vegetables. On the coast? Indulge in locally-caught fish, seafood and sea produce like kelp and samphire. Supplements can work wonders, but nothing compares to whole foods, lightly prepared or straight from the garden.

Antioxidants are a crucial part of a fertility-focused eating plan, and the richest sources are the fruits, vegetables, nuts, seeds and animal produce expertly nurtured, as close as possible to our fork and plate.

A few of my favourites to get your taste buds zinging are fruits like cherries, blackberries and blueberries – all in season in the summer here in the UK – different types of melons if you’re in a sunnier climate, apricots and mangoes – vegetables like nutty Jersey Royal potatoes, tomatoes, courgettes (zucchinis), cucumbers, Swiss chard and baby carrots.

And if you’re looking for specific seasonal protein choices, here in the UK brown crab would make a wonderful holiday indulgence, as well as fish like coley and haddock, plus lamb and chicken for a moreish barbecue.

4. Hydrate (and rehydrate!)

Staying hydrated during the summer isn’t just crucial for your overall health – it also plays an important role in supporting fertility. Proper hydration helps:

• regulate your body’s temperature
• support the transportation of nutrients
• ensure that all your bodily systems, including your reproductive system, function smoothly

When you’re well-hydrated, your body is better equipped to produce cervical mucus, which is essential for sperm to reach the egg. Moreover, staying hydrated can improve the quality of your eggs and sperm, making hydration a simple yet powerful factor in boosting fertility.

Hydration doesn’t have to be boring – summer is the perfect time to get creative with your drinks!

I’m seeing a huge trend right now for infused water, spritzes and homemade iced teas – plus gorgeous popsicles in all sorts of delightful colourways, which is fantastic from a fertility point of view. Infusing your water with slices of fresh fruit, herbs like mint or basil, and even a splash of citrus can keep things fresh, while upping your electrolyte status as a two-for-one.

You can also reach for hydrating foods like watermelon, cucumber, and berries – super refreshing and packed with vitamins and minerals.

5. Bring in power salads

Whether it’s our gorgeous avocado, orange & sea vegetable salad with sprouted seeds or a simple green salad as a base for your protein choice (I love feta in the summer, as a quick go-to), salads are a fantastic way to enjoy a nutritious and satisfying meal, especially during the warmer months when fresh ingredients are abundant.

These salads aren’t just about leafy greens – they’re packed with a variety of nutrient-rich foods that can support your overall health and fertility. By including barbecue or grilled fish, such as salmon or mackerel, you add a delicious source of high-quality protein and omega-3 fatty acids, which are essential for hormone balance and reproductive health. Grilled produce also adds a savoury, smoky flavour that elevates the salad to a whole new level.

To enhance both the flavour and nutritional value of your power salad, olive oil dressings are an excellent choice. Olive oil is rich in monounsaturated fats and antioxidants, which help reduce inflammation and support cardiovascular health – both important for fertility. Drizzling a high-quality extra virgin olive oil over your salad not only adds richness but also helps your body absorb fat-soluble vitamins from the vegetables and herbs in the salad, making your meal even more beneficial.

Freshly-picked herbs like basil, parsley, and coriander (cilantro) are the perfect finishing touch to a power salad. These herbs are more than just a flourish as you serve up – they bring vibrant flavours and are packed with antioxidants and essential nutrients.

6. Indulge in zinc-rich seafood, for a zinc-rich boost

Incorporating seafood into your diet is a wonderful way to support fertility, and infuses any eating experience – at home or when dining out – with a feeling of something special.

Options like oysters, crab, and lobster are not only delicious but also packed with zinc, a crucial mineral for reproductive health. Zinc plays a key role in hormone production, ovulation, and sperm quality, making it an essential nutrient for couples trying to conceive.

7. Go for light but intentional exercise

Yin or restorative yoga, an early morning walk, bike-riding in the forest or swimming with your partner somewhere stunning – go for it, but keep it light and – most importantly – enjoyable!

Moderate and gentle exercise helps improve circulation, reduce stress, and regulate hormones, all of which are crucial for enhancing fertility. Plus, being outside in the sunshine allows you to soak up that natural vitamin D – read back up for more on this important micronutrient.

Exercising in the summer doesn’t have to be a solo thing – it can also be a fun way to connect with your partner, or friendship group. Why not join a local yoga class in the park? Movement keeps the blood flowing but also provides a chance to unwind and enjoy the season together.

Inspired? Us too! From summer fertility planning to specific micronutrients and supplement options, make Zita West your go-to, and remember to pop code TRB10* in at checkout, for 10% off the entire line.

*TRB10 is valid once per customer only. Excludes subscription purchase. This offer cannot be used in conjunction with any other offer. Zita West terms of the site apply.