Preparing for Pregnancy: How Diet & Lifestyle Impact Fertility and a Healthy Conception

When it comes to fertility and pregnancy, what you do before conception matters enormously. Your health in the months leading up to pregnancy plays a key role in egg and sperm quality, hormone balance, and fetal development. Since eggs and sperm take around three months to mature, the choices you make today affect your future fertility and pregnancy outcomes.

If you’re trying to conceive—or planning to in the near future—optimising your diet and lifestyle can help support a smooth conception and a healthy pregnancy. In this article, we’ll explore ways to nourish your body before pregnancy, reduce risk factors, and create the best possible foundation for fertility and long-term health.

Why Preconception Health Matters

Your body needs the right nutrients, hormone balance, and overall support to sustain a healthy pregnancy. Research shows that preconception nutrition and lifestyle choices impact:

• Egg and sperm quality

• Hormone regulation and ovulation

• Implantation and early fetal development

• Pregnancy outcomes and baby’s long-term health

Making small, intentional changes before conception can improve fertility, reduce pregnancy complications, and support your baby’s growth and development.

1. Prioritise Nutrient-Dense, Whole Foods

A balanced, wholefood diet provides the essential nutrients needed for hormone regulation, ovulation, and healthy fetal development. Nutrient-rich foods help support:

• Egg and sperm quality by reducing oxidative stress.

• Stable blood sugar and hormone production for a healthy cycle.

• A healthy uterine lining for implantation.

Since nutrient stores play a role in early pregnancy, focusing on a diverse, nutrient-dense diet before conception helps prepare your body for the increased demands of pregnancy.

2. Get Enough Choline & Omega-3s for Baby’s Brain Development

Certain nutrients are especially critical for fetal brain and nervous system development, and choline and omega-3s are two of the most important.

Choline:

• Supports fetal brain development and memory formation.

• Helps prevent neural tube defects, similar to folate.

• Found in egg yolks, liver, and cruciferous vegetables.

Omega-3s (DHA & EPA):

• Essential for hormone balance and reducing inflammation.

• Supports brain and eye development in the baby.

• Found in fatty fish (salmon, sardines), walnuts, and flaxseeds.

Many prenatal supplements don’t contain enough choline, so take the time to find a brand that does. Focusing on food sources is also key.

3. Balance Blood Sugar for Hormone Health

Blood sugar regulation is key for ovulation, progesterone production, and implantation. Unstable blood sugar levels can increase inflammation and disrupt reproductive hormones, making it harder to conceive.

To support hormone health:

• Eat balanced meals with protein, healthy fats, and fibre to stabilise blood sugar.

• Reduce excessive refined sugar and processed foods that cause blood sugar spikes.

• Focus on whole, unprocessed carbs to sustain energy and hormone balance.

Managing blood sugar before conception supports a healthier pregnancy and reduces the risk of gestational diabetes.

4. Reduce Toxin Exposure to Support Fertility

Environmental toxins found in plastics, pesticides, and personal care products can disrupt hormone balance and reproductive health. Since these chemicals can interfere with fertility, reducing exposure before conception can be beneficial.

Ways to minimise toxins:

• Use glass or stainless steel instead of plastic for food storage.

• Choose organic produce where possible to limit pesticide exposure or wash your product well.

• Switch to natural skincare and cleaning products to reduce hormone-disrupting chemicals.

Reducing your toxic load before pregnancy helps create a healthier environment for conception and fetal development.

5. Prioritise Sleep & Stress Management

Chronic stress and poor sleep can negatively impact hormone balance, ovulation, and implantation. Elevated cortisol (the stress hormone) can disrupt progesterone levels, which are essential for conception and early pregnancy.

How to support sleep & stress balance:

• Aim for 7–9 hours of quality sleep each night.

• Reduce screen time before bed to support melatonin production.

• Incorporate relaxation techniques like breathwork, meditation, or gentle movement.

Taking care of stress and sleep before conception supports a smoother pregnancy and healthy hormone function.

6. Preparing Now = A Healthier Pregnancy

The choices you make before conception impact fertility, pregnancy health, and even your baby’s long-term well-being.

To optimise fertility and prepare for a healthy pregnancy:

• Focus on nutrient-rich wholefoods.

• Support blood sugar balance for hormone health.

• Reduce toxin exposure in your daily environment.

• Prioritise sleep and stress management to support ovulation.

Making these small but powerful changes before conception can improve pregnancy outcomes and set the stage for a healthy baby.

Want a DIY guide to preconception nutrition and fertility support? Check out my ebook Healthy Hormone Foundations.

Need some personalised guidance to help you have the healthiest pregnancy possible? Book an appointment here.