What Can I Do to Improve My Health Before Trying to Get Pregnant?

"I was determined to be in the strongest and healthiest shape of my life before getting pregnant. I had always worked out, but at 45 I was determined to get into the best shape of my life. I worked out with my personal trainer twice a week and then [at the] gym two other times a week. My body was strong and lean when I finally got pregnant.

"After I gave birth at almost 48, I lost the baby weight immediately but was diagnosed with a rare auto-immune disease. When I started treatment, the doctors all agreed that my strong physical condition prepared my body to be receptive to medications and react well to them.

"When my son was 3 months, I had to stop breastfeeding and start taking strong medications to treat my condition. I couldn’t move my arms and was in excruciating pain, therefore I couldn’t hold my baby for months while the medications did their work. It was a bittersweet time, considering that if the disease had surfaced before giving birth, I could have lost my son. I am so grateful its onset was afterward."

— Diana Restrepo, mom of 1

"Try to stop smoking. Smoking interferes both with the quality of our eggs and the quality of sperm. And smoking makes your ovaries old! Sounds crazy, but women who smoke go through menopause one to two years earlier than women who don't smoke.

"Drinking is particularly bad for making sperm. A beer or two won't be problematic to making sperm — but higher levels of alcohol can interfere with making sperm — and we certainly don't want women who are pregnant drinking — that's not good for the fetus — so why not stop drinking before to help your partner and get you ready for pregnancy.

"The data on marijuana isn't as clear — but there certainly is some data to show that marijuana can have an effect on fertility.

"And we encourage all women who are trying to conceive to take extra folic acid before pregnancy. Women who conceive while taking supplemental folic acid have a significant reduction in babies born with certain birth defects, such as spina bifida."

— Mary Jane Minkin, MD, clinical professor in the Department of Obstetrics, Gynecology, and Reproductive Sciences at Yale University School of Medicine

"Before getting pregnant, paying attention to your cycle length, ovulation timing, and luteal phase is beneficial because it can give some insight about your fertility before you really get into trying and struggling. On top of tracking your cycle and getting to know your body, focusing on vitamins, your reproductive health, and your mental health is really important. Some ways to improve your health would be to make diet changes, take necessary vitamins or supplements, and exercise regularly."

— Arden Cartrette, mom of 1

"Work out regularly, get on a low-inflammation diet (we went mostly plant-based with occasional fish and eggs), cut alcohol intake as well as caffeine (I switched over to an oat milk MudWtr daily instead of coffee), up your hydration, and try not to obsess about your cycle.

"Find a good acupuncturist to make sure your blood flow is good, and clear blocked channels. I also suggest supplements to get your levels ready for pregnancy."

— Veena Crownholm, mom of 2

"Give up the cigarettes and alcohol, drastically reduce caffeine, and start taking iron and B9 supplements. Light abs workouts, BEFORE conception, will also help your belly [contract] faster to its original size."

— Donna Bloss, mom of 4

"The obvious answer to this is eating well (CCRM Fertility doctors recommend the Mediterranean diet), exercising, and removing toxins like cigarettes, alcohol, and excessive caffeine. Get a full physical with your doctor to ensure all your vitamin levels and hormone levels are balanced.

"In addition, it’s important to evaluate your stress levels. This day and age, we’ve grown accustomed to low-grade chronic stress all day, every day. As a health coach, I am always teaching my clients to observe and assess their daily stress response and learn/adopt new ways to manage stress. So often, women have no idea how stressed out they really are all day, so teaching them to first notice and then address [stress levels] is huge, especially when it comes to getting pregnant.

"You want your body to be a calm, happy place for that little embryo to burrow in and set up shop for the next 40 weeks. Who wants to live in a house full of stress? Nobody. So create a home for that little one that’s safe and inviting."

— Jenny Hayes Edwards, pregnant with her first child

1. Make sure you are at a healthy BMI — being underweight or overweight is associated with a longer time to conceive.

2. Eat a healthy diet full of fish, poultry, whole grains, fruits, and vegetables. That goes for men as well. Healthy diets have been linked to higher fertility in both men and women.

3. Women should start taking a prenatal vitamin and DHA supplement when they’re trying to conceive. Ideally, you should start this routine one to three months beforehand. Among other things, these supplements contain folate, which helps prevent birth defects of the brain, spine, and spinal cord.

4. If your prenatal doesn't contain iron, make sure you are getting a daily dose from your food. It's found in healthy foods, like spinach, lentils, and red meat. Iron helps your body make a protein called hemoglobin, which carries oxygen from your lungs to other parts of your body, boosting your energy levels.

— Halle Tecco, founder of Natalist and mom of 1

"I was doing lots of yoga and meditation to try and reduce stress and anxiety. I also adjusted my diet to eat as healthy as possible, and I quit coffee."

— Monica Greco, mom of 2