Trying to Conceive? Small Lifestyle Shifts That Make a Big Difference

Trying to Conceive? Small Lifestyle Shifts That Make a Big Difference

Falling pregnant can sometimes be a straightforward journey, but for many couples, it requires patience, planning, and a few lifestyle tweaks. Whether you've just begun trying to conceive or have been on the journey for a while, certain small changes can significantly influence your fertility. While major interventions may eventually be necessary for some, starting with manageable shifts in your daily routine can help lay a strong foundation for conception. Here are some practical, research-backed lifestyle tips that could bring you closer to growing your family.

1. Nutrition: Fuel Your Fertility

What you eat plays a critical role in your reproductive health. A balanced diet rich in whole foods, antioxidants, and essential nutrients can improve ovulation, hormone regulation, and sperm quality.

For women, aim to include plenty of leafy greens, legumes, whole grains, lean protein, and healthy fats like avocado and olive oil. Men should also focus on foods high in zinc, selenium, and vitamin C, which are vital for healthy sperm production.

Minimise processed foods, sugary snacks, and trans fats. Consider incorporating fertility-friendly superfoods such as salmon (rich in omega-3 fatty acids), walnuts, and berries into your meals.

2. Maintain a Healthy Weight

Weight can significantly impact fertility for both men and women. Being overweight or underweight may disrupt hormonal balance, menstrual cycles, and sperm production.

In women, excess body fat can lead to irregular ovulation or even anovulation (when the ovaries do not release an egg during a menstrual cycle). In men, obesity can affect testosterone levels and semen quality.

Rather than aiming for drastic weight loss, focus on gradual, sustainable changes. Incorporate regular physical activity and a nourishing diet to support a healthy BMI. Even a 5-10% reduction in weight can make a meaningful difference in fertility outcomes.

3. Track Your Cycle

Understanding your menstrual cycle is key when trying to conceive. Tracking ovulation helps identify your most fertile window, typically the five days leading up to ovulation.

You can monitor ovulation through various methods, such as basal body temperature, ovulation predictor kits, or mobile fertility apps. Some women also notice physical signs like changes in cervical mucus or mild pelvic discomfort.

Knowing your cycle not only increases your chances of timing intercourse effectively but can also help identify any irregularities that may require attention from a fertility specialist.

4. Reduce Stress

While stress alone doesn’t directly cause infertility, chronic stress can interfere with hormonal balance and ovulation. Trying to conceive can itself become a source of emotional strain, creating a vicious cycle.

Practise stress-reducing techniques such as yoga, meditation, or regular walks in nature. Mindfulness activities and talking to a therapist or joining a support group can also be beneficial. Prioritising mental wellbeing is just as important as physical health on the fertility journey.

5. Limit Alcohol and Caffeine

Excessive alcohol and caffeine consumption have both been linked to reduced fertility. For women trying to conceive, it’s generally advised to limit caffeine to less than 200mg per day (about one to two cups of coffee) and avoid alcohol where possible.

In men, heavy alcohol use can lead to decreased sperm count and motility. Consider reducing or eliminating alcohol and opting for healthier beverage alternatives like herbal teas or sparkling water.

6. Quit Smoking

Smoking is one of the most damaging habits for reproductive health. It not only affects egg and sperm quality but can also accelerate ovarian ageing and increase the risk of miscarriage.

Both partners should aim to quit smoking well before trying to conceive. Support is available through healthcare providers, nicotine replacement therapies, and behavioural programs. Quitting smoking improves your fertility and sets a healthier stage for pregnancy and parenting.

7. Get Regular Check-Ups

A preconception health check is a wise move when trying to conceive. It allows you to discuss your reproductive health, lifestyle, and any existing conditions with a qualified medical professional.

If you’ve been trying to conceive for over 12 months (or 6 months if you're over 35), it may be time to consult a fertility specialist. Simply searching fertility doctor near me online can help you find experienced professionals in your area who can guide you with targeted advice and support.

In summary, fertility isn’t always within our direct control, but small, sustainable changes to your daily habits can significantly increase your chances of conceiving. Eating well, managing stress, understanding your cycle, and avoiding harmful substances are all crucial steps in supporting reproductive health. If you're feeling uncertain or have been trying without success, don’t hesitate to seek professional guidance. A quick search for a fertility doctor near me can be the first step towards understanding your unique situation and exploring your options. Remember, every fertility journey is different. What works for one person might not work for another—but with patience, self-care, and informed choices, you're giving yourself the best possible chance to create the family you dream of.

Dr Kavita Maravar’s Practice

The Bond, Suite 4.04,

Level 4/8 Elizabeth Macarthur Dr,

Bella Vista NSW 2153,

Australia