My Journey with Cushing’s disease
At 30 years old, I was fit, healthy and naturally a size 8–10. I knew my body well, which is why, when it started to
Without a strong and healthy body to support a pregnancy, things may not go as expected. Trying to conceive is a journey that blends hope, planning, and self-care. While there’s no guaranteed formula for conception, adopting a healthy, balanced lifestyle can support your reproductive health and overall well-being.
Here’s what your lifestyle should look like before you take the plunge.
The American Pregnancy Association highlights that preconception nutrition research establishes a relationship between food and healthy nutrition and fertility health in both women and men. To achieve balanced nutrition before conception, you must start eating healthy at least 3 months to a year ahead of planning a pregnancy.
Building meals around vegetables, fruits, whole grains, lean proteins, and healthy fats creates a strong nutritional foundation. Folate, iron, calcium, and omega-3 fatty acids are the key nutrients to prioritize.
You can get them from dietary sources like leafy greens, legumes, and fortified grains (folic acid), lean red meat, spinach, lentils, and pumpkin seeds (iron), dairy, fortified plant milks, or leafy greens (calcium), and salmon, walnuts, and flaxseed (omega-3). Supplements can be used to address the gaps.
A What To Expect article explains the importance of staying active when trying to conceive. Working out can actually boost fertility and pregnancy health. It also helps with stress relief, weight management, better sleep, and a stronger heart. All these benefits form the core of a healthy lifestyle before conception.
However, you must choose pregnancy-safe workouts, such as walking, swimming, and yoga. The best thing is that you can safely continue them even after you conceive. Avoid sudden spikes in exercise intensity or excessive endurance training, which may disrupt menstrual cycles in some individuals.
Moderation is key when it comes to exercise before and after conception. Be consistent, but avoid overdoing it (150 minutes a week is ideal). Listen to your body, and scale back if you feel fatigued. Movement should feel energizing, not depleting.
Eating healthy and staying active are the basics of a healthy pre-pregnancy lifestyle, but you have to be more proactive. A preconception checkup is one of the most proactive steps you can take. During this visit, your provider will:
Prenatal vitamins with folic acid are commonly recommended before pregnancy to ensure adequate nutrient levels from the earliest stages of conception. Personalized medical guidance is essential if you have existing health conditions like PCOS, thyroid issues, or endometriosis, or have been trying for several months without success.
You may require regular monitoring and care with an ongoing condition. A family nurse practitioner can be a helpful provider since they are more accessible than a doctor. According to Cleveland State University, FNPs are trained to assess and diagnose conditions through tests and procedures.
Many registered nurses upskill through a family nurse practitioner online degree to gain additional credentials for career progression. Having them as a part of your preconception care team gives you more confidence.
Certain substances and habits can negatively impact fertility and early pregnancy development. Smoking, for example, may damage your ovaries, which means you make fewer eggs and are less likely to get pregnant. Even worse, smoking can cause miscarriage and elevate the risk of an ectopic pregnancy.
You must also limit or eliminate alcohol while trying to conceive, as no amount is proven safe in early pregnancy. Review all prescriptions, over-the-counter drugs, and herbal supplements with your healthcare provider to ensure they’re safe for conception. Sometimes, a harmless-looking pill can lower the chances of a healthy pregnancy.
Maintaining a healthy weight matters when it comes to a healthy preconception lifestyle. However, you must avoid extreme dieting or unrealistic body standards. Focus on nourishing your body, not punishing it.
Sleep and stress are deeply connected to hormonal balance. Poor sleep disrupts reproductive hormones like melatonin and cortisol. You should aim for 7–9 hours nightly, with a consistent bedtime and wake time. Improving your sleep hygiene with an optimal bedroom environment and limited screen time can help.
Chronic stress can also interfere with ovulation and implantation. An ABC News article states that several recent studies suggest a link between stress and infertility, though it is still not clear. Sometimes, when a reason for infertility cannot be found, stress is the underlying factor.
Alice Domar, a longtime infertility researcher, says, “Your body is smart, it knows that (periods of stress) aren’t good times to have a baby.” For stress management, you can practice mindfulness or meditation, try deep breathing exercises or journaling, and spend time outdoors. Trying to conceive can be emotionally taxing. If anxiety or disappointment feels overwhelming, seeking support from a therapist or counselor is a valid step.
There’s no single change that guarantees conception. Focus on a balanced diet, regular moderate activity, adequate sleep, avoiding tobacco and drugs, limiting alcohol, and getting preconception care. Together, these support reproductive health.
Timing depends on your age, cycle regularity, and health history. Generally, seek evaluation after 12 months of trying (or 6 months if you’re over 35). A provider can assess whether testing or fertility support is appropriate.
Chronic stress may disrupt hormones that regulate ovulation and implantation. It can also affect sleep, appetite, and libido. Managing stress through mindfulness, exercise, or therapy can help restore balance and support conception efforts.
| Preconception Health Area | Key Data/Recommendation |
| Balanced nutrition | Start focusing on a nutrient-rich diet 3–12 months before conception |
| Sleep | Target 7–9 hours of sleep each night |
| Preconception care | Review medications, vaccinations, health history, and fertility factors with a provider |
| Folic acid | Prenatal vitamins with folic acid are commonly recommended before pregnancy |
| Smoking & alcohol | Avoid tobacco; no amount of alcohol is proven safe during pregnancy |
| Fertility evaluation | Consider evaluation after 12 months of trying, or 6 months if over 35 |
A healthy lifestyle while trying to conceive isn’t about perfection. Instead, it’s about consistency, self-compassion, and informed choices. Most women already know what they need to do to ensure readiness for a pregnancy. Nourish your body, move in ways that feel good, prioritize rest, and lean on professional support when needed. Your well-being matters, with or without a positive test.
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