5 Things You Can’t Skip When Prepping for Pregnancy
Written by: Lauren Chamberlain
Edited and Reviewed By: Anabelle Clebaner MS, RDN
Thinking about starting a family? Have you ever wondered what you can do before trying to conceive to boost your chances of a healthy pregnancy? Your fertility journey starts long before a positive pregnancy test. Preparing for pregnancy isn’t just about tracking ovulation and taking prenatal vitamins—it’s about optimizing your entire body for conception and a healthy pregnancy. Scientific research increasingly shows that preconception health plays a crucial role in reproductive success and fetal development. Here are five key areas you can’t afford to skip when getting ready to grow your family.
1. Support Your Gut Health
Your digestive system isn’t just about breaking down food—it’s a complex ecosystem that plays a central role in your overall health, including fertility. A healthy gut microbiome, which refers to the trillions of bacteria, fungi, and other microbes living in your digestive system, influences numerous physiological functions, from hormone regulation to immune function and even mood.
The connection between gut health and fertility is emerging as an important area of study. Research increasingly shows that an imbalanced gut microbiome, also known as dysbiosis, can have a significant impact on fertility. When the gut microbiome is out of balance, it can lead to inflammation, hormonal imbalances, and poor nutrient absorption—all of which can affect your ability to conceive.
The Gut Microbiome and Hormone Regulation
A healthy gut microbiome is essential for maintaining hormonal balance, which is crucial for fertility. The gut bacteria help metabolize estrogens, which are important for regulating the menstrual cycle and maintaining a healthy ovulation pattern. Dysbiosis has been linked to estrogen dominance, which can interfere with ovulation and lead to conditions like polycystic ovary syndrome (PCOS), a common cause of infertility.
The microbiome also plays a key role in detoxifying estrogen and other hormones, helping to prevent an overload of hormones that can disrupt your reproductive system. When the gut is not functioning optimally, it can lead to a build-up of excess estrogen in the body, a condition known as estrogen dominance, which can impact fertility and cause other reproductive health problems.
Gut Health and Immune Function
In addition to influencing hormones, the gut microbiome also affects your immune system. Around 70% of the body’s immune cells reside in the gut, and the microbiome plays a vital role in maintaining immune balance. A healthy immune system is essential for fertility because an overactive or dysfunctional immune response can interfere with embryo implantation and fetal development. Chronic inflammation in the gut can trigger an autoimmune response, leading to complications in fertility and pregnancy.
Studies have shown that women with autoimmune diseases, such as endometriosis or thyroid disorders, often have gut dysbiosis, which could be contributing to their fertility struggles. This means addressing gut health may also help reduce inflammation and autoimmune responses, creating a more favorable environment for conception and pregnancy.
The Role of Diet in Gut Health
Your diet plays a crucial role in shaping your gut microbiome. The foods you eat provide fuel for your gut bacteria, and by choosing nutrient-dense, whole foods, you can encourage the growth of beneficial microbes that support both gut and reproductive health.
To promote a healthy gut microbiome and support fertility:
- Eat fiber-rich foods: A diet high in fruits, vegetables, whole grains, and legumes provides the necessary fiber to feed beneficial gut bacteria. Fiber acts as a prebiotic, helping to nourish the good bacteria in your gut that help regulate hormones and immune function.
- Include fermented foods: Fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha contain probiotics, which are live beneficial bacteria that help restore balance to the gut microbiome. These foods support the growth of healthy bacteria, improve digestion, and reduce inflammation, all of which are essential for fertility.
- Limit processed foods and sugar: Processed foods, refined sugars, and artificial sweeteners can encourage the growth of harmful bacteria in the gut, leading to an imbalance in the microbiome. This imbalance can contribute to inflammation and poor immune function, both of which can hinder fertility.
Addressing Gut Dysbiosis for Fertility
If you suspect that gut dysbiosis may be affecting your fertility, it’s important to work with a healthcare professional, such as a dietitian or functional medicine practitioner, to assess and address the issue. Common signs of dysbiosis include digestive symptoms like bloating, gas, constipation, diarrhea, and food intolerances. A professional can help guide you through dietary changes and supplements, such as probiotics or antimicrobial herbs, to support gut health and restore balance to your microbiome. Some studies have suggested that the use of probiotics and other gut-healing supplements may improve fertility outcomes, particularly in women with PCOS and other reproductive health conditions.
By supporting your gut health, you’re not just promoting better digestion and immune function—you’re creating a favorable environment for fertility.
Learn more about gut health and fertility
2. Balance Blood Sugar
Maintaining balanced blood sugar is crucial for overall health, especially when preparing for pregnancy. Blood sugar imbalances, such as insulin resistance and high blood glucose levels, can interfere with ovulation, hormone production, and overall fertility. In fact, managing blood sugar levels can be one of the most effective ways to optimize reproductive health and enhance fertility. Here’s why blood sugar balance matters and how you can achieve it.
How Blood Sugar Affects Fertility
Blood sugar imbalances, particularly insulin resistance, can have a significant impact on fertility. Insulin is a hormone that regulates blood sugar levels, and when the body becomes resistant to insulin, it needs to produce more of it to maintain normal blood glucose levels. High insulin levels can disrupt the balance of other hormones that regulate reproductive function, such as estrogen, progesterone, and testosterone. In addition to disrupting ovulation, high insulin levels can also impact the quality of the eggs and the ability to support a pregnancy.
The Link Between Blood Sugar and Hormone Imbalance
The relationship between blood sugar and hormone balance is intricate. Insulin not only regulates glucose levels but also interacts with other hormones like cortisol, leptin, and thyroid hormones, all of which play essential roles in fertility. High insulin levels can lead to an imbalance in these hormones, affecting reproductive function.
For example:
- Cortisol: Chronic stress and high blood sugar levels can elevate cortisol, a stress hormone that disrupts hormone production and reduces fertility. High cortisol levels can lead to irregular menstrual cycles and impair ovulation.
- Leptin: Leptin is a hormone produced by fat cells that helps regulate appetite, metabolism, and reproductive function. Imbalances in leptin levels, often seen in individuals with insulin resistance, can interfere with ovulation and menstrual regularity.
- Insulin resistance can also disrupt thyroid function, which is crucial for fertility. Studies have shown that insulin resistance can lead to hypothyroidism (low thyroid function), which can cause menstrual irregularities, poor egg quality, and difficulty getting pregnant.
How to Balance Blood Sugar for Fertility
Achieving and maintaining stable blood sugar levels is a key factor in preparing for pregnancy. Here are some practical steps you can take to balance your blood sugar:
Prioritize Protein, Fiber, and Healthy Fats
Including a balance of protein, fiber, and healthy fats at each meal can help stabilize blood sugar levels. These nutrients slow the absorption of glucose into the bloodstream, preventing spikes in blood sugar. Focus on lean protein sources (such as chicken, fish, tofu, and legumes), fiber-rich vegetables and whole grains, and healthy fats (like avocado, nuts, and olive oil).
Minimize Refined Carbs and Sugar
Refined carbohydrates (such as white bread, pasta, and baked goods) and sugary foods cause rapid spikes in blood sugar, followed by crashes that can lead to insulin resistance over time. Instead, opt for whole grains, vegetables, and fruits that release sugar more slowly into the bloodstream, providing a steady supply of energy.
Regular Physical Activity
Exercise, especially strength training, helps improve insulin sensitivity, meaning your body uses insulin more effectively to regulate blood sugar. Studies have shown that regular physical activity, including moderate aerobic exercise and strength training, can improve metabolic function and support healthy hormone levels, thereby enhancing fertility.
Manage Stress
Chronic stress can elevate cortisol levels, which in turn disrupt blood sugar regulation and fertility. Incorporating stress-management techniques such as deep breathing, meditation, yoga, or spending time in nature can help lower cortisol levels and improve overall hormonal balance.
Consider Supplements
Certain nutrients, such as magnesium, chromium, and omega-3 fatty acids, may help support healthy blood sugar metabolism. Magnesium, in particular, is important for insulin function, and research has shown that adequate magnesium levels are associated with better fertility outcomes.
Managing blood sugar not only supports fertility but also helps set the stage for a healthy pregnancy by lowering the risk of complications like gestational diabetes.
Explore blood sugar management strategies
3. Detox Your Environment
Endocrine-disrupting chemicals (EDCs), found in plastics, pesticides, pollution, and personal care products, can interfere with hormone balance and reproduction. Research shows that exposure to EDCs—such as BPA, phthalates, and pesticides—can affect fertility by disrupting hormone production and ovarian function.
The 4 P’s to Avoid:
- Plastics: Opt for glass or stainless steel for food storage and drink containers to reduce exposure to BPA and phthalates, which have been linked to reduced ovarian reserve and lower sperm quality.
- Pesticides: Choose organic produce when possible and thoroughly wash fruits and vegetables. Pesticides can disrupt estrogen and progesterone levels, hindering reproductive success.
- Pollution: Use air purifiers and avoid high-traffic areas to minimize exposure to air pollution, which can lower fertility rates and increase miscarriage risk.
- Personal Care Products: Swap conventional beauty, skincare, and cleaning products for non-toxic alternatives. Parabens and synthetic fragrances found in many products are linked to hormone disruption and reduced fertility.
Reducing your exposure to these toxins can help protect your hormones and reproductive health.
Learn more about reducing toxic exposure
4. Optimize Sleep & Manage Stress
Poor sleep and chronic stress can raise cortisol levels, negatively impacting reproductive hormones and fertility. Disrupted sleep patterns—such as waking up between 1-3 AM—may indicate liver detoxification issues, while difficulty staying asleep or waking up feeling unrested often correlates with low progesterone levels. Stress can lead to irregular cycles, making conception more difficult.
Studies show that sleep disturbances and high stress levels can disrupt menstrual cycle regularity, reduce ovarian function, and even affect early pregnancy outcomes.
To improve sleep and reduce stress:
- Stick to a consistent sleep schedule, even on weekends.
- Avoid blue light exposure from screens at least an hour before bed.
- Create a calming nighttime routine—try magnesium, herbal teas, or journaling.
- Get sunlight exposure in the morning to regulate circadian rhythms.
Stress-reducing activities like meditation, breathwork, and yoga can support your fertility by lowering cortisol levels.
5. Assess Your Partner’s Health
To support male fertility:
- Nutrient-dense foods rich in zinc, selenium, omega-3 fatty acids, and antioxidants are essential for sperm health. Zinc and selenium, in particular, play critical roles in sperm formation and motility.
- Limit alcohol and cannabis use, as both can reduce sperm concentration and motility.
- Avoid excessive heat—hot tubs, saunas, and even laptops on laps can lower sperm count. The testes require a cooler temperature for optimal sperm production.
- Reduce stress—high cortisol levels can lower testosterone and sperm quality.
The father’s lifestyle before conception can influence the baby’s long-term health through epigenetic changes, which may affect gene expression in both parents.
Learn more about understanding cortisol
The Bottom Line
Prepping for pregnancy isn’t just about waiting for a positive test—it’s about creating the healthiest possible environment for conception and beyond. By addressing gut health, blood sugar balance, environmental toxins, sleep, and both partners’ health, you’re laying the groundwork for a smoother fertility journey. Small, intentional choices today can make a big difference tomorrow. Take control of your health today!
Start your journey to optimal fertility
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC9603966
https://pmc.ncbi.nlm.nih.gov/articles/PMC5052775
https://www.sciencedirect.com/science/article/pii/S245196502030079X
https://www.cdc.gov/genomics-and-health/epigenetics/index.html
https://www.hopkinsmedicine.org/health/wellness-and-prevention/planning-a-pregnancy
https://pmc.ncbi.nlm.nih.gov/articles/PMC6075697
https://pmc.ncbi.nlm.nih.gov/articles/PMC4145858
https://pmc.ncbi.nlm.nih.gov/articles/PMC10965710
https://pmc.ncbi.nlm.nih.gov/articles/PMC11287620
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