9 Things to Avoid When Trying to Conceive

When you and your partner are trying to conceive, it’s important to be aware of certain habits and factors that may negatively impact fertility. Making the right lifestyle choices can improve your chances of conception and support a healthy pregnancy. Here are 9 things to avoid when trying to get pregnant, along with additional tips to enhance fertility.

1. Limit Alcohol and Quit Smoking

Alcohol Consumption

Excessive alcohol intake can reduce fertility in both men and women. Studies show that:

Women who consume more than two alcoholic drinks per day may experience hormonal imbalances that affect ovulation, making it harder to conceive.
In men, heavy drinking can lower testosterone levels, reduce sperm count, and impair sperm motility.

While occasional drinking may not significantly impact fertility, it’s best to limit alcohol intake or avoid it altogether when trying to conceive.

Smoking and Its Effects on Fertility

Smoking has a severe impact on reproductive health:

For women: Smoking accelerates ovarian aging, decreases egg quality, and increases the risk of miscarriage and birth defects.
For men: Smoking reduces sperm count, motility, and morphology (shape), leading to lower chances of fertilization.

Since smoking also increases the risk of complications during pregnancy, quitting is essential for both partners before conception.

2. Reduce Caffeine Intake

Caffeine is a stimulant found in coffee, tea, energy drinks, chocolate, and some medications. While moderate caffeine consumption is generally safe, excessive intake can negatively impact fertility.

Studies suggest that consuming more than 200-300 mg of caffeine per day (about 2 cups of coffee) can delay conception and slightly increase the risk of miscarriage.
Caffeine reduces calcium and iron absorption, which are crucial for a healthy pregnancy.

To optimize fertility, it’s best to limit caffeine intake to one cup per day or switch to decaffeinated beverages.

3. Avoid Unhealthy Fats and Processed Foods

Unhealthy Fats and Fertility

A poor diet can negatively affect hormonal balance and reproductive health.

Trans fats (found in fried foods, margarine, and processed snacks) are linked to ovulation disorders and lower sperm quality.
Excess saturated fats (from red meat and high-fat dairy) may contribute to inflammation and disrupt reproductive hormone levels.

Instead, focus on healthy fats such as:

Omega-3 fatty acids (found in salmon, walnuts, and flaxseeds)
Monounsaturated fats (found in olive oil, avocados, and nuts)

Processed and Sugary Foods

Refined sugars and processed foods increase insulin resistance, which can affect ovulation and sperm production. Opt for whole foods like fruits, vegetables, lean proteins, and whole grains to support fertility.

4. Maintain a Balanced Exercise Routine

Over-Exercising and Fertility

Regular physical activity is beneficial for overall health, but excessive exercise can negatively impact fertility.

Women who over-exercise may experience irregular menstrual cycles or anovulation (absence of ovulation).
High-intensity workouts can increase cortisol (stress hormone) levels, disrupting reproductive hormones.

Lack of Physical Activity

On the other hand, a sedentary lifestyle can lead to obesity, insulin resistance, and poor circulation, all of which reduce fertility.

The best approach is to engage in moderate exercise such as brisk walking, yoga, or swimming for 30-45 minutes a day, 4-5 times a week.

5. Manage Stress Effectively

How Stress Affects Fertility

Chronic stress disrupts reproductive hormones and can delay ovulation or reduce sperm production.

Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, which interferes with ovulation and menstrual cycles.
Men under high stress may experience lower testosterone levels and reduced sperm motility.

Stress-Relief Techniques

To improve fertility, try:

Meditation and deep breathing exercises
Yoga and light stretching
Engaging in hobbies
Spending time in nature

Finding healthy ways to cope with stress can significantly improve the chances of conception.

6. Ensure Adequate Sleep and Rest

Lack of Sleep and Fertility

Poor sleep patterns can affect hormone production and reduce fertility.

Women who sleep less than 6 hours per night may experience irregular cycles and hormonal imbalances.
Men with poor sleep quality have lower sperm count and motility.

Optimal sleep tips:

Aim for 7-8 hours of sleep each night.
Avoid screens (phones, tablets) before bedtime to reduce blue light exposure.
Maintain a consistent sleep schedule.

7. Minimize Exposure to Environmental Toxins

Harmful Chemicals and Fertility

Certain chemicals found in plastics, pesticides, cosmetics, and cleaning products can interfere with fertility.

Bisphenol A (BPA) in plastic disrupts hormonal balance and reduces egg and sperm quality.
Pesticides and industrial chemicals have been linked to increased infertility rates and pregnancy complications.

How to Reduce Exposure:

Use glass or stainless steel containers instead of plastic.
Choose organic foods to limit pesticide exposure.
Avoid personal care products containing parabens and phthalates.

8. Be Cautious with Medications

Certain Medications Can Affect Fertility

Some prescription and over-the-counter medications can impact reproductive health.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can disrupt ovulation.
Antidepressants and anti-anxiety medications may alter reproductive hormone levels.
Certain antibiotics and steroids can temporarily reduce sperm production.

What to Do: If you’re taking medications, consult your doctor to determine if any adjustments are needed before trying to conceive.

9. Use Fertility-Friendly Lubricants

Lubricants and Sperm Motility

Many over-the-counter lubricants contain chemicals that harm sperm by reducing their movement and lifespan.

Avoid lubricants with glycerin and petroleum-based ingredients.
Opt for fertility-friendly lubricants designed to support sperm motility.

Better alternatives: Consider natural options like pre-seed lubricants or using coconut oil (if approved by a doctor).

Final Thoughts: Boosting Your Fertility Naturally

When trying to conceive, lifestyle choices play a crucial role in reproductive health. By avoiding harmful habits and adopting a balanced, healthy lifestyle, you can improve fertility and increase your chances of a successful pregnancy.

Key Takeaways:

Quit smoking and limit alcohol for better reproductive health.
Eat a nutritious, balanced diet with healthy fats and whole foods.
Exercise moderately—avoid overtraining or a sedentary lifestyle.
Manage stress through meditation, yoga, or relaxation techniques.
Prioritize sleep to maintain hormonal balance.
Minimize exposure to environmental toxins and choose safe products.
Consult a doctor before taking medications that may affect fertility.
Use fertility-friendly lubricants when necessary.

By making these positive changes, you and your partner can create the best conditions for conception and a healthy pregnancy.