By Dr. Liza Klassen
Content Warning: This blog post discusses topics related to preparing for pregnancy and fertility, which may evoke a range of emotions for readers. It addresses sensitive subjects such as lifestyle changes, health recommendations, and the challenges of conception, which can be particularly relevant for individuals facing fertility issues, pregnancy loss, or exploring different family-building options. If you find any content distressing, please prioritize your well-being and consider seeking support from a trusted friend, family member, or mental health professional. Your journey toward family-building is personal, and it’s important to navigate it in a way that feels safe and supportive for you.
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So, you’re thinking about having a baby? Congrats! Deciding to grow your family is an exciting (and often nerve-wracking) decision. Wherever you are on the journey, you’ve probably realized there’s a lot of advice out there. But don’t worry—no need to get overwhelmed. As a fertility-focused naturopathic doctor, I’m here to guide you through the top 10 steps to prepare for conception and a healthy pregnancy! Whether you’re planning for baby number one or expanding your crew, these tips are all about giving yourself the best shot at success.
Preparing for pregnancy can be a deeply personal journey that varies based on each individual’s values, lifestyle, and resources. At Brood, we approach fertility through an inclusive and harm-reduction lens, recognizing that health recommendations should be adaptable to different needs and capacities. This approach acknowledges that everyone’s circumstances are unique and that taking steps toward healthier choices, however small, can positively impact fertility without a rigid, one-size-fits-all approach. Remember, preparing for pregnancy is not about perfection but about creating a foundation that feels supportive, realistic, and compassionate for you and your goals.
- Personalize Your Plans: Build a wellness team that can tailor recommendations to fit your lifestyle, values, and goals—offering adaptable and non-prescriptive options that resonate with you.
- Embrace Small Steps: Focus on gradual, sustainable changes—like reducing caffeine or choosing budget-friendly options—that can positively impact your fertility. Reducing stress can be just as beneficial as implementing other changes!
- Support Your Choices: View suggestions about alcohol, smoking, and diet as flexible tools rather than strict rules. This approach allows you to prioritize your comfort and capacity.
- Involve Your Support Team: Engage your partner(s) and community in lifestyle changes that support reproductive health, ensuring the journey feels inclusive and collaborative.
- Prioritize Emotional Well-Being: Acknowledge the emotional aspects of preparing for pregnancy by incorporating stress management techniques and mindfulness practices into your routine for a holistic approach.
1. 90-Day Runway
A foundational guideline in fertility preparation is giving yourself a 90-day window. This period aligns with the time it takes for sperm and eggs to mature. For example, spermatogenesis (sperm production) takes around 90 days, meaning the sperm that may fertilize an egg three months from now is already developing. Similarly, the egg you may ovulate in three months has already been selected from your total egg reserve and is getting ready.
During these 90 days, both sperm and eggs are sensitive to the conditions we create for them. You can explore ways of preparing that feel right for your body and lifestyle. This doesn’t mean there’s a “perfect” path—simply that you have the opportunity to make intentional choices about nutrition, rest, and routines that can support your reproductive health.
2. Track Your Cycle
Cycle tracking isn’t just about knowing when your period is coming—it’s also about understanding when you’re most fertile. I always recommend using at least two different methods of cycle tracking to maximize accuracy. This could include tracking your basal body temperature (BBT), using ovulation predictor kits (LH strips), or paying attention to cervical mucus changes.
Using a cycle tracking app is helpful but shouldn’t be relied on alone, as apps are only about 20% effective at determining your exact day of ovulation. The more data you collect and the more you understand your cycle, the better prepared you’ll be to optimize your fertile days and improve your chances of conception!
3. Blood Work
Getting blood work done can feel like a hassle, but it’s often a helpful step in tailoring fertility support to your body. Before trying to conceive, consider this an opportunity to check nutrient levels that play a role in reproductive health—like vitamin D, iron, and B12. Addressing any deficiencies can help set a strong foundation for a healthy pregnancy journey.
Metabolic markers, such as blood glucose and thyroid function, are also worth checking as they can impact energy levels and hormonal balance. Even small adjustments can make a meaningful difference in supporting your body.
4. Mind Your Caffeine
No need to give up coffee entirely! Here’s some info to help you make choices that feel good for you: high caffeine intake can sometimes impact conception timing and increase certain risks in early pregnancy. For those who are pregnant, the general guideline is to limit caffeine to under 200 milligrams per day (roughly a medium coffee or two espresso shots).
If it feels right, gradually reducing your intake now could make adjusting easier later on—but remember, these are flexible guidelines, not strict rules.
5. Alcohol: Drink Less, Cheers More
Enjoying a glass of wine or a cocktail here and there? That’s understandable! If you’re planning to get pregnant, consider reducing alcohol to around two servings per week, aligned with Canadian guidelines. A serving is about 12 oz of beer, 5 oz of wine, or 1.5 oz of distilled spirits.
This isn’t about rigid rules—it’s simply an option to create a supportive environment as you prepare for pregnancy. And if cutting back doesn’t feel right or possible for you right now, that’s okay too!
6. Cannabis and Cigarettes
Here’s some real talk: both cannabis and cigarettes can have an impact on fertility. Research suggests that nicotine can affect sperm quality and disrupt ovarian function, while cannabis use may influence sperm count and reproductive hormones. If you, your partner, or donor are currently using either, consider this an opportunity to gradually reduce or quit if that aligns with your goals. Remember, cutting back or making changes can look different for everyone, and any step you take is progress.
7. Avoid Endocrine-Disrupting Chemicals (EDCs)
Endocrine-disrupting chemicals (EDCs) are molecules commonly found in everyday items that can mimic hormones in the body. Common sources include BPA (often in plastics), phthalates (in personal care products), and pesticides (on non-organic produce). Reducing exposure to these chemicals can help create a supportive environment for egg and sperm health as well as for implantation.
Small adjustments can make a difference, even if buying new products or organic options isn’t always accessible. If possible, try swapping to glass or stainless-steel containers, prioritizing organic produce for items you eat frequently, or checking labels on body care products. Any steps you take, no matter how small, contribute to building a healthier foundation at your own pace and within your budget.
8. Eat the Mediterranean Way
There’s no better time to adopt a Mediterranean-style diet than when you’re preparing for pregnancy. Why? Because it’s packed with nutrients that are proven to improve fertility for both egg and sperm carriers. We’re talking about whole grains, lean proteins like chicken and fish, tons of fruits and veggies, and healthy fats like olive oil, avocado, and nuts. Bonus tip: replacing just 5% of your animal protein with plant-based proteins (think legumes, tofu, and edamame) can increase fertility by up to 50%. The Mediterranean diet is as delicious as it is beneficial—what’s not to love?
9. Sperm Health Matters Too
Let’s talk about sperm health! Remember that 90-day process of spermatogenesis? During this time, sperm quality can be improved through various lifestyle changes we’ve discussed, including nutrition, reducing exposure to endocrine-disrupting chemicals (EDCs), and limiting alcohol, cannabis, and cigarettes. It’s important to note that sperm health factors contribute to approximately 50% of infertility cases, regardless of the family-building path you’re pursuing.
Understanding the health of the sperm is crucial — a semen analysis can provide valuable insights into sperm quality and fertility health!
Remember, conception is a collaborative effort, and both eggs and sperm play vital roles in preconception preparation, whether you’re aiming for intercourse-based conception, assisted reproductive technology, or exploring other family-building options.
10. Start Taking Your Prenatal Vitamins
Last but certainly not least, let’s talk about prenatal vitamins! I recommend starting to take a high-quality prenatal vitamin about 90 days before you try to conceive (there’s that golden rule again!). Look for one that includes folic acid (at least 800 mcg), vitamin B12, iron, choline, and vitamin D. This will help ensure that your body has all the nutrients it needs to support a healthy pregnancy right from the start. Taking a prenatal early on also reduces the risk of birth defects, especially in the early weeks when you might not even know you’re pregnant yet.
Preparing for pregnancy is a meaningful step toward building the family you envision, no matter the path you choose. There are some essentials to consider, like prenatal vitamins and understanding your fertile window, as well as supportive practices, such as using cycle-tracking apps or incorporating plant-based proteins into your diet. It’s also wise to think about reducing or eliminating certain habits, like smoking, cannabis use, and excessive caffeine, in a way that feels manageable for you.
Whether you’re just starting your journey or are already well along, these steps can help create a supportive environment for conception and pregnancy. Remember, this process isn’t done in isolation—you and your partner(s), along with your care team, play crucial roles in preparing for the healthiest and happiest outcome possible, whatever that may look like for your family. Each step you take, no matter how small, contributes to a positive journey toward parenthood.
Dr. Liza Klassen is a fertility-focused naturopathic doctor in North Vancouver BC. She bridges the gap between the medical and emotional aspects of fertility, recognizing that the journey to conception is not solely clinical but also deeply personal. She is passionate about helping her patients achieve and maintain healthy pregnancies whether natural or assisted.
