Simple Lifestyle Changes That Can Boost Your Fertility Health

When you’re trying to conceive, it’s natural to wonder: “Is there anything I can do to help this along?” While fertility is complex (and sometimes feels like a mystery wrapped in an enigma), research shows that certain lifestyle tweaks can make a real difference. The best part? Most of these changes are within your control—and they’ll boost your overall health too. 

Nourish Your Body with Fertility-Supporting Nutrition 

Your plate plays a bigger role in fertility than you might think. The well-studied “fertility diet” shows measurable benefits, especially for women with ovulation-related challenges. A few highlights: 

• Mediterranean Diet Principles: Think colorful veggies, leafy greens, lean proteins, and healthy fats like olive oil and avocado. Research suggests upping protein can improve carbohydrate–insulin balance—important for healthy ovulation. 

• Key Nutrients: Folate (spinach, legumes), omega-3s (salmon, walnuts), and antioxidants (berries, nuts) all support egg quality and reproductive function. 

• What to Limit: Highly processed foods, trans fats, and excess sugar—they throw hormones and inflammation out of balance. 

And don’t forget: fertility is a team sport. Men’s sperm quality also benefits from antioxidant-rich, nutrient-dense foods. (Yes, that means they should eat the spinach too!) 

Move Your Body Mindfully 

Exercise is a fertility ally, but moderation matters. The right amount helps maintain a healthy weight, lowers stress, and supports hormone balance. 

• Recommended Activities: Walking, swimming, yoga, or light strength training. Our Yoga for Fertility program combines gentle movement with stress reduction—and yes, it’s as calming as it sounds. 

• Finding Balance: Aim for about 30 minutes of moderate exercise most days. But beware of overdoing it—too much high-intensity training can reduce fertility in some women. Listen to your body; it’s smarter than you think. 

Stress Less (Easier Said Than Done, We Know) 

Chronic stress can interfere with hormone production and ovulation. While it’s impossible to eliminate stress completely (especially on a fertility journey), building healthy coping tools makes a big difference. 

• Proven Techniques: Meditation, deep breathing, and yoga can calm stress hormones and improve overall well-being. Many of our patients find that when they actively manage stress, they not only feel better but see improved outcomes too. 

What to Avoid: Protecting Your Reproductive Health 

Some lifestyle factors clearly work against fertility. The big ones to steer clear of: 

• Smoking: Cuts egg quantity and sperm quality. Quitting is one of the most powerful steps you can take. 

• Excessive Alcohol: An occasional glass of wine is usually fine, but heavy drinking can disrupt hormones and ovulation. For men, it impacts sperm production and quality. 

• Recreational Drugs (yes, including marijuana): All can negatively affect fertility and should be avoided. 

• Medication Check: Always keep your doctor in the loop about meds and supplements. Some may interfere with fertility or be unsafe in pregnancy. 

Your Next Steps Toward Optimal Fertility Health 

Small, steady changes are more effective (and less overwhelming) than trying to overhaul everything at once. Maybe start by tweaking your diet and adding a daily stress-busting practice—baby steps toward baby steps. 

If you’ve been trying to conceive for 6–12 months (depending on age), it may be time for a fertility evaluation. At the Center for Reproductive Medicine, we’ve been helping families grow for over 40 years with a holistic approach that addresses both the medical and emotional sides of fertility. 

These lifestyle changes won’t replace medical treatment if it’s needed, but they create the healthiest possible environment for conception—while also taking care of you. 

Ready to take the next step? Schedule an initial consultation and let’s talk about your path forward.