Lifestyle Changes to Make when Trying to Conceive
How alcohol, diet, and daily habits affect fertility-and what to do instead
Trying to conceive can be a hopeful, exciting journey-but also a time when small lifestyle choices can have a big impact on fertility. Both men and women can improve their chances of conception by making targeted changes to their health habits. This guide looks at the science behind how alcohol use, diet, and other lifestyle factors influence reproductive health, and what you can do to support fertility naturally.
Alcohol and Fertility: What You Need to Know
For Women:
Hormone Disruption: Alcohol interferes with key reproductive hormones like estrogen and luteinizing hormone, potentially impacting ovulation and menstrual cycles.
Reduced IVF Success Rates: Studies show even low-to-moderate alcohol intake before IVF can reduce pregnancy rates.
Increased Risk of Miscarriage: Alcohol use, especially in the early weeks of pregnancy, increases the risk of miscarriage-even before you know you’re pregnant.
For Men:
Impaired Sperm Quality: Alcohol can lower sperm count and reduce motility and morphology (the shape of sperm).
Hormonal Disruption: It affects testosterone production, impacting libido and overall sperm production.
Sperm DNA Damage: Alcohol increases oxidative stress, which can damage sperm DNA and affect embryo development.
What Counts as Binge Drinking?
Binge drinking refers to consuming large amounts of alcohol in a short period. According to the UK’s NHS and international guidelines:
For men: 5 or more drinks in 2 hours
For women: 4 or more drinks in 2 hours
Even occasional binge drinking can impact egg quality, sperm health, and hormone balance, so it’s best to limit or avoid alcohol completely when trying to conceive.
Related resource: Fertifa: Alcohol and Fertility
Nutrition to Support Fertility
Fueling your body with the right nutrients creates a healthier environment for conception. Here are the top nutritional strategies:
Eat:
Folate-rich foods: Leafy greens, lentils, and fortified cereals help prevent neural tube defects and support egg and sperm quality.
Antioxidants: Berries, nuts, and seeds protect reproductive cells from oxidative stress.
Omega-3s: Found in oily fish (like salmon and sardines), omega-3 fatty acids help balance reproductive hormones.
Whole grains: Complex carbs like quinoa, oats, and brown rice keep insulin stable, which supports ovulation.
Lean proteins: Poultry, eggs, beans, and tofu provide building blocks for hormone synthesis.
Avoid:
Processed foods, trans fats, and high-sugar items, which can disrupt hormone regulation and promote inflammation.
Other Lifestyle Changes to Consider
1.
Stop Smoking
Cigarette smoke damages eggs and sperm and accelerates reproductive aging.
2.
Maintain a Healthy Weight
Both underweight and overweight conditions can interfere with hormonal balance, ovulation, and sperm production.
3.
Exercise Regularly
Aim for moderate movement most days of the week—walking, yoga, swimming, or light strength training. Over-exercising can have the opposite effect and disrupt hormone cycles.
4.
Manage Stress
Stress activates cortisol and adrenaline, which may interfere with fertility hormones. Try breathwork, meditation, journaling, or therapy to regulate your nervous system.
5.
Limit Exposure to Environmental Toxins
Choose glass or stainless-steel containers over plastic, avoid pesticides where possible, and be mindful of chemicals in cosmetics and household cleaning products.
Final Thoughts: A 360° Approach to Fertility
Fertility is more than just timing/it’s about creating the healthiest internal environment possible for conception to occur. Reducing or eliminating alcohol, improving your nutrition, and adopting supportive lifestyle habits can all play a role.
Start small. Stay consistent. And remember-changes you make today can influence fertility outcomes 2-3 months.