Adopting healthy lifestyle habits can make all the difference in preparing your body to conceive. These essential habits can optimize your fertility health, setting the stage for a successful pregnancy and journey to parenthood.
Dr. Bailey Gill McAlas, a fertility specialist at SGF’s Virginia Beach location, shares 7 evidence-based tips for preparing your body for pregnancy and boosting your fertility potential.
1. Stay physically active
Achieving and maintaining a healthy weight (BMI 18.5-24.9) is one of the most significant ways to improve your chances of conception and support a healthy pregnancy. Both underweight and overweight individuals face fertility challenges such as irregular ovulation and potential risks during pregnancy which can often be minimized with balanced nutrition, exercise, and lifestyle changes.
For individuals with a higher BMI, studies show that losing just 5–10% of body weight can dramatically improve fertility outcomes. Regular physical activity — whether it’s walking, yoga, or swimming — can also enhance your overall well-being as you prepare for pregnancy.
Related resource: Can I exercise during fertility treatment?
2. Quit or limit harmful habits
Caffeine, alcohol, smoking, and recreational drug use can negatively affect fertility and increase the risk of miscarriage. Reducing or eliminating these habits can significantly support conception and a healthy pregnancy. Limiting caffeine to less than 200 mg per day (about one 12 oz cup of coffee) is recommended when trying to conceive and while pregnant. Women who smoke are twice as likely to experience infertility compared to non-smokers and are at greater risk of early menopause. Alcohol and marijuana use have been linked to obstetric complications and should be reduced or eliminated. Smoking, heavy alcohol use and marijuana also impact male fertility.
Helpful resource: Read the Guide to Quitting Smoking
3. Manage stress effectively
The emotional challenges of trying to conceive can feel overwhelming. While stress doesn’t directly reduce your chances of conception, studies show that high stress levels are linked to patients discontinuing fertility treatment prematurely.
Consider joining a support group or trying mindfulness practices such as yoga, acupuncture, or meditation. Taking care of your emotional health can make the journey more manageable and enjoyable.
Explore: SGF’s Wellness Center
4. Review medications and take prenatal vitamins
Before trying to conceive, review your current medications with your general gynecologist to ensure they are safe for pregnancy. Some prescriptions may need to be adjusted to support a healthy pregnancy.
Start taking a prenatal vitamin with at least 400 micrograms of folic acid at least three months before conception. Folic acid helps prevent neural tube defects and other birth complications. Low vitamin D levels can also affect fertility, so SGF recommends a daily supplement of 2,000 IU of vitamin D3. Shady Grove Fertility is proud to recommend Luminary Vitamins and Theralogix to offer high-quality, evidence-based nutritional supplements patients can trust.
In addition to prenatal supplements, it’s important to include 1,000 mg of calcium daily for bone health. Prenatal vitamins do not typically provide this amount, so additional calcium supplementation is necessary, especially during pregnancy.
Learn more: How Vitamin D supports fertility
5. Update your medical history and vaccinations
Understanding your medical history and ensuring your vaccinations are up to date can help protect you and your baby. Vaccines such as those for influenza, chickenpox, measles, mumps, and rubella may be recommended before pregnancy.
SGF also follows guidance from the American College of Obstetricians and Gynecologists (ACOG) and recommends the COVID-19 vaccine for individuals planning a pregnancy.
6. Establish or maintain your healthcare team
Every woman should have a primary care physician (PCP) and a gynecologist. Your fertility doctor may partner with your PCP or gynecologist along your fertility journey, so it’s important that you remain up to date with an annual exam with each of these providers. If you have not had an annual exam with both a PCP and gynecologist, please schedule an appointment. If you need to establish care with a new PCP or gynecologist, your insurance carrier’s website offers a list of local providers who are accepting new patients.
7. Address health conditions that may affect fertility
Conditions like pre-diabetes or a low-functioning thyroid can impact fertility and pregnancy outcomes. A pre-conception health check with your primary care physician or gynecologist can help identify and treat these conditions early, reducing complications and supporting a healthy pregnancy.
Taking proactive steps to manage your health can increase your chances of conceiving and help ensure the best outcomes for both you and your baby.
Small steps lead to big changes
You don’t have to implement every tip at once. Choose one or two changes to focus on at a time and build from there. Preparing for pregnancy is about optimizing your physical and mental well-being, one step at a time.
At SGF, we’re here to support you through every stage of your fertility journey. If you’re ready to take the next step or have questions, reach out to schedule a consultation with one of our fertility specialists. Together, we’ll help you prepare your body — and your heart — for the exciting journey to parenthood.
Medical contribution by Bailey Gill McAlas, M.D.
Bailey Gill McAlas, M.D., is a dedicated and compassionate physician who brings a wealth of experience and a deep commitment to helping individuals and couples on their path to parenthood.
Dr. McAlas completed her residency in Obstetrics and Gynecology at NYU Langone Hospital Long Island and then pursued a fellowship in Reproductive Endocrinology and Infertility at the Cleveland Clinic Foundation.
Editor’s Note: This post was originally published in October 2015 and has been updated for accuracy and comprehensiveness as of December 2024.
