Preparing for Pregnancy | 7 Healthy Habits That Support Fertility

Did You Know?
Many aspects of reproductive health—including hormone balance, ovulation, egg quality, and sperm health—can be influenced by overall health and lifestyle factors.

Small changes made before pregnancy may have a meaningful impact over time.

1. Nutrition Matters More Than Many Patients Think
A balanced diet supports overall health, hormone production, and reproductive function.

While there is no single “fertility diet,” many experts recommend focusing on:
• A Mediterranean style diet is thought to help with overall health and fertility
• “Eating the rainbow”-variety in healthy foods is important to support a diverse gut microbiome
• Fruits and vegetables-especially organically grown
• Lean proteins
• Whole grains
• Healthy fats
• Adequate hydration

Patients should also discuss prenatal vitamins and folic acid supplementation with their healthcare provider before trying to conceive.

The goal isn’t perfection—it’s creating sustainable habits that support overall wellness.

2. Sleep Plays an Important Role in Hormonal Health
Sleep is often overlooked when discussing fertility.
Consistently poor sleep may affect:
• Hormone regulation
• Ovulation
• Stress levels
• Overall health

Most adults should aim for approximately 7–9 hours of quality sleep each night.

Exploring sleep hygiene can be beneficial: dark and cool environment, using a weighted blanket and eye mask, do not eat 2-3 hours before bedtime, no screen time at least 1 hour before bedtime and consider tracking sleep with an Oura ring.

Patients are often surprised to learn how closely reproductive health and overall wellness are connected.

3. Exercise Can Support Reproductive Health
Regular physical activity offers many benefits, including improved cardiovascular health, stress reduction, and weight management.

Moderate exercise is generally encouraged for most individuals.
Examples include:
• Walking
• Cycling
• Swimming
• Strength training
• Yoga
• Running
• Pilates

However, balance is important.

In some situations, excessive exercise may affect ovulation or menstrual cycles.

4. Weight Can Influence Fertility
Body weight is only one factor in reproductive health, but it can influence hormone balance and ovulation.

Both underweight and overweight individuals may experience fertility challenges related to hormonal function.

It’s important to remember that fertility is complex.
Weight alone does not determine whether someone can become pregnant.

For patients with concerns, individualized guidance can help identify factors that may be affecting reproductive health.

Consider consulting a nutritionist if needed. A 5-10% decrease in weight can help with fertility and importantly decrease pregnancy complications such as preterm delivery, gestational diabetes and pregnancy related hypertension.

5. Smoking, Vaping, and Nicotine Use
Smoking has long been associated with reduced fertility and may affect both egg quality and sperm health.

Research also suggests nicotine-containing products, including some vaping products, may negatively impact reproductive health.

Patients planning for pregnancy are encouraged to discuss smoking cessation resources with their healthcare providers.

6. Alcohol and Fertility Considerations
Many patients ask whether alcohol affects fertility.

The answer is not always straightforward.

Moderation is generally recommended, and patients actively trying to conceive may wish to discuss alcohol consumption with their physician.

Because individual circumstances vary, personalized recommendations are often most helpful.

7. Managing Stress and Emotional Well-Being
One of the most common misconceptions about fertility is that stress alone causes infertility.

Fertility is much more complex than that.

However, emotional well-being remains an important part of overall health.

Trying to conceive can sometimes feel overwhelming, particularly when expectations don’t align with reality.

Activities such as:
• Exercise
• Meditation
• Counseling
• Time with supportive friends and family
• Mindfulness practices
may help support emotional wellness throughout the journey.

When Should You Consider a Fertility Evaluation?
Many patients wonder whether they should seek fertility guidance before they begin trying to conceive.

In some situations, early evaluation may be beneficial, including if you:
• Are age 35 or older
• Have irregular menstrual cycles
• Have a history of endometriosis or PMOS
• Have experienced pregnancy loss
• Have concerns about fertility preservation
• Simply want a better understanding of your reproductive health

Patients often find that an evaluation provides reassurance and valuable information—even if treatment is not needed.

What We Often Hear From Patients
“I want to do everything I can before trying to get pregnant.”

This is one of the most common sentiments Dr. Davies hears from patients.

The good news is that preparing for pregnancy doesn’t require perfection.

For most patients, the goal is not to control every variable. It’s to focus on the aspects of health that can be improved while understanding which factors may warrant further evaluation.

Small, consistent steps often have a greater impact than dramatic lifestyle changes.

Dr. Davies’ Perspective

After more than two decades helping patients navigate fertility and family-building decisions, Dr. Susan Davies has seen firsthand how empowering education can be.

According to Dr. Davies:
“Many patients feel more confident once they understand their fertility health and the factors that may influence conception. Preparation is not about perfection—it’s about making informed choices and understanding your options.”

For many patients, preconception planning provides an opportunity to ask questions, identify potential concerns, and approach pregnancy with greater confidence.