Trying for pregnancy? These tips should be on your radar
When you're preparing to conceive, it's not just about tracking your cycle or taking a prenatal—it's about creating the most fertile, balanced, and healthy you. As a naturopath, I see preconception care as an opportunity to optimize your body, mind, and environment before pregnancy begins.
Female fertility and hormones are amazing. We can have a completely different cycle experience just 3 months later. If you are trying for pregnancy, 3 - 6 months of preconception care can support hormone balance, egg and sperm quality, and your overall well-being. Here are some of my most effective lifestyle strategies to support a conscious and empowered start to your fertility journey.
1. Manage Stress (Don't Just "Push Through")
Chronic stress can disrupt ovulation, reduce sperm count, and interfere with hormone balance. It also depletes key nutrients needed for conception.
Try:
Breathwork, meditation, or guided visualizations. Check out our sanctuary program for support with breathwork, stress management and a nervous system reset
Gentle movement like yoga or walking in nature
Acupuncture or massage therapy
Journaling or setting emotional boundaries
👉 Tip: Daily stress management—even 10 minutes—can significantly improve fertility outcomes.
2. Prioritize Deep, Restorative Sleep
Sleep is when your body heals, detoxifies, and regulates hormones. Disrupted or insufficient sleep can throw off your entire endocrine system. Implementing these sleep hygiene tips can improve your overall health and cortisol levels.
Try:
A consistent bedtime (ideally by 10–10:30 pm)
No screens at least 30–60 minutes before sleep
Magnesium or herbal teas (like passionflower or chamomile)
👉Tip: There are some great free hypnotherapy and sleep music on youtube
3. Fertility and Fitness
Exercise helps regulate blood sugar, balance hormones, and improve circulation to the reproductive organs. But over-exercising or intense workouts can stress the body and suppress ovulation.
Best movement for preconception:
Walking, swimming, Pilates, yoga, strength training
Moderate cardio (not HIIT 6 days a week!)
👉 Tip: Tune in to how your body feels after movement—energized, not depleted.
4. Minimize Environmental Toxins
Endocrine-disrupting chemicals in personal care products, plastics, and cleaning agents can interfere with hormone health and fertility.
Watch out for:
BPA in plastics (use glass or stainless steel instead)
Fragrance in skincare and cleaning products
Non-stick cookware (opt for ceramic or cast iron)
Pesticides in food (buy organic when possible)
👉 Tip: The switch to low-tox, natural personal care and household items can be an arduous and expensive process finding what works but it is helpful to start looking into to reduce the exposure to your children as well here are some of our favourite products:
Cleaning - KOH
Personal care as well as baby care products - Weleda (the baby product range is gorgeous)
Baby wipes - Tooshies
Dettol wipes - essential oils
5. Balance Your Nervous System
Repairing or supporting your nervous system is crucial for fertility because your brain and reproductive system are deeply interconnected — especially through the hypothalamic-pituitary-gonadal (HPG) axis, which controls your hormonal balance and reproductive function. A regulated, well-functioning nervous system creates a safe internal environment for reproduction. Whether you're trying to conceive naturally or through assisted methods like IVF, repairing your nervous system is foundational to hormonal health, egg/sperm quality, and overall reproductive success.
Support your nervous system with:
Nervine herbs, there are some beautiful herbs that support the nervous system which is worth discussing with your naturopath. It is important to work with a practitioner if working with herbal medicine for preconception care as there are a lot of precautions are herbs and pregnancy.
Daily mindfulness practices. Check out our sanctuary program for guided support in connecting with and regulating the nervous system
Tech-free time
Connection: community, therapy, or even laughter!
6. Reduce Alcohol, Caffeine & Recreational Substances
These can affect hormone levels, nutrient status, and liver detoxification—all critical for preconception health.
Swap:
Alcohol → herbal mocktails, kombucha, or sparkling water with lime
Coffee → matcha, dandelion root, or low-acid organic coffee (in moderation)
Smoking/vaping → talk to a naturopath or support program for help quitting
👉 Tip: Begin weaning off before pregnancy so it's not a shock to your system.
7. Include Your Partner in the Process
Preconception care is for both partners! Sperm regenerates every 72–90 days, so lifestyle shifts can significantly improve quality.
Encourage your partner to:
Eat nutrient-dense foods
Take a male-focused multivitamin
Reduce alcohol and processed foods
Get enough sleep and manage stress
8. Schedule Preconception Checkups
This is the perfect time to address any underlying imbalances before pregnancy. I recommend:
Hormone testing (thyroid, estrogen/progesterone, testosterone)
Nutrient testing (vitamin D, iron, B12, folate)
Gut health evaluation
Cycle tracking to understand ovulation
👉 Working with a naturopathic doctor can help uncover and address subtle issues that could impact fertility.
Preconception care is a beautiful opportunity to reconnect with your body, your partner, and your purpose. It’s about slowing down, nourishing yourself deeply, and laying a healthy foundation for the life you’re preparing to create.
If you're ready to take a more holistic, personalized approach to preconception, let’s chat.