If you and your partner are trying for a baby, you’ve probably started thinking about how the choices you make for your body each day affect your chances. This article offers comprehensive advice on these choices and how to improve them.

Lifestyle choices that influence your ability to conceive

Maternal weight is something that might have come up at your preconception checkup. If you are overweight or underweight, work with your doctor on a plan to adjust your diet and other behaviours, as both states can disrupt your hormone levels and impact ovulation.

Alcohol and caffeine consumption can negatively affect fertility in women, so preconception is a great time to reduce consumption. Advice may vary, but according to the BMJ, a weekly peer-reviewed medical journal, there is no established safe level of alcohol consumption for pregnant women, so if you do conceive, you will probably strive to give both up anyway.

Diet is extremely important for reproductive health. The foods you should eat are the same as those recommended for overall health, so start stocking up on fruits, vegetables, whole grains, and lean protein. It won’t surprise you to learn that cutting down on processed foods, sugar, and unhealthy fats is also recommended.

We hope you don’t need another reason to stop smoking, but your desire to have a baby is a huge, flashing sign you and your partner should quit. Smoking can decrease sperm count in men and decrease the quality of your eggs. Toxicants from smoking affect gametes, hormone regulation, and reproductive organs. If you do get pregnant while continuing to smoke, these toxicants can also impact your child’s future health.

You’ve probably heard that stress can stop you from conceiving, but it can be hard to imagine how specifically. There is more than one way, but a big red flag is how it affects ovulation, which depends on two hormones that are produced in the pituitary gland—follicle-stimulating hormone (FSH) and luteinizing hormone (LH). Excessive physical or emotional stress can affect the pituitary gland and disrupt the production of these hormones, so the egg doesn't get released.

On a related note, inadequate sleep can also disrupt a woman's hormone production and cause irregular menstrual cycles. You’ll also be less likely to make all the other positive lifestyle choices mentioned in this article if you are tired.

Exposure to environmental toxins, such as pesticides, can negatively impact fertility, so eating organic foods is a great choice for couples trying to conceive. A 2023 study from the Icahn School of Medicine at Mount Sinai in New York also linked higher exposure to “forever chemicals” found in the environment and many everyday products to difficulty conceiving. The study found that higher levels of perfluoroalkyl substances, known as PFAS, in the blood of would-be mothers were associated with up to 40 percent lower chances of achieving a successful pregnancy.

The researchers said women trying to conceive should therefore avoid products known to contain PFAS, such as non-stick cookware, microwaveable popcorn, or anti-stain fabrics.

So, now that we’ve told you about the habits that can negatively affect fertility, let’s look at how to master them.

Try to maintain a healthy weight. There are BMI guidelines for a healthy weight range (20 to 24.9), but every woman’s body is different. If you are overweight or underweight, it is important to discuss the number you should be aiming for with your doctor.

Whatever your weight, your doctor will likely also recommend a diet rich in fruits, vegetables, whole grains, and lean protein, as well as limiting or avoiding processed foods, sugar, and unhealthy fats.

Don’t stop exercising, but try not to overdo it. Moderate activities like brisk walking, yoga, or cycling. Avoid excessive exercise or strenuous activities.

Try to limit alcohol to no more than one drink per day and limit caffeine intake to no more than 200mg per day while trying to conceive. It is also worth noting that there are no established safe levels of alcohol or coffee consumption for pregnant women.

Quit smoking and avoid secondhand smoke exposure as much as possible.

Stress management helps to regulate your hormone levels, among other positive outcomes. Different techniques suit different people. If you can’t focus on meditation, a warm bath or just breathing deeply can help.

Sleep patterns can also vary, but you should certainly aim for at least seven to eight hours of sleep per night when you are trying to conceive.

Finally, try to eat organic food and use natural household and personal care products. There is also some evidence to suggest that exposure to PFA can make you struggle to get pregnant. Regular exposure to high temperatures, including those imposed by wearing high underwear or using saunas, is also thought to affect sperm quality.

How can lifestyle habits impact my fertility?

For Unii’s Preconception Journey, we look at lifestyle habits that can impact your ability to conceive.