Trying to get pregnant? Here’s what to avoid
If you're trying to get pregnant, there are probably things you've already ticked off your to-do list, such as taking vitamins, having a check-up with your GP, and attempting to eat more leafy greens.
For some of us, the decision to have a family is the easy part. Getting a bun in the oven means tracking your cycle, ovulation tests, and psyching yourself up each month to see if those words say: PREGNANT or NOT PREGNANT.
No matter your path, conception can feel like an almighty learning curve.
The phrase ‘my body is a temple’ takes on new meaning, because there’s a bunch of stuff worth avoiding (some a ‘must’, others a ‘should’) when trying to conceive.
How nutrition influences fertility
Diet plays a crucial role in influencing fertility, as a balanced intake of nutrients supports hormone regulation and reproductive health.
Poor dietary habits can lead to deficiencies that may impair ovulation or sperm quality, making conception more challenging.
That’s not to say you need to give up your hot-chips habit completely (a girl’s gotta live), but there are things to limit when it comes to your diet.
The power of a healthy diet
Nutrient-rich foods, like leafy greens, nuts, seeds and whole grains, provide essential vitamins and minerals that support reproductive health.
For instance, folic acid, found in dark green vegetables and legumes, is vital for DNA synthesis and cell growth, which are essential during the early stages of pregnancy.
Antioxidant-rich foods, like berries and walnuts, help combat oxidative stress, a condition that can negatively affect both egg and sperm quality.
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Foods to avoid
A balanced diet is always optimal but some foods may hinder your fertility. It could be worth avoiding these, or simply limiting your intake.
Processed meats
Red and processed meats, such as beef, bacon and hot dogs, may contribute to infertility due to their high consumption of saturated fats and trans fats.
Ultra-processed carbs
Diets high in ultra-processed carbs, including foods with a high glycemic index (GI), may also be associated with reduced fertility.
Baked goods or other sweets
Baked goods and other fried and processed sweets can contain trans fats, which are associated with poorer fertility outcomes. (But remember, you’re only human – everyone needs a 3pm-slump Snickers bar sometimes.)
Certain dairy products
Interestingly, dairy can have opposite effects on male and female fertility. Some studies suggest that low-fat dairy may be best for supporting male fertility, whereas whole milk is associated with better female fertility.
Why a healthy weight matters
Maintaining a healthy weight is crucial when trying to conceive, as both underweight and overweight conditions can disrupt hormone levels and impair fertility.
The link between weight and fertility
Excess weight gain can lead to hormonal imbalances and issues like polycystic ovary syndrome (PCOS), which can impede ovulation and lower fertility in women.
Obesity can also increase the risk of miscarriage, gestational diabetes and preeclampsia during pregnancy. On the other hand, being underweight can cause irregular menstrual cycles or even stop ovulation altogether. It’s not just about mums-to-be, either – weight issues can affect male fertility, including sperm quality and count.
Hence why achieving and maintaining a healthy weight is crucial for optimising fertility and increasing the likelihood of a successful pregnancy. Experts suggest you aim for a healthy weight with a body mass index (BMI) between 18.5 and 27.
Tips for achieving a healthy weight
Making healthy lifestyle choices, such as getting regular exercise and a good night’s sleep (we’re looking at you, Insta reels), is vital. Eat a balanced diet rich in healthy fats, fruits, vegetables, lean proteins and wholegrains, monitor portion sizes, and avoid processed foods to help manage weight and support overall reproductive health.
Lifestyle traps when TTC
For to-be mums and dads, it’s important to avoid lifestyle no-nos such as smoking, excessive alcohol consumption and high-stress levels, as they can negatively impact fertility.
Limiting exposure to environmental toxins and avoiding excessive caffeine can also enhance your chances of falling pregnant.
Stress and sleep
Managing stress and ensuring adequate sleep is crucial when trying to conceive, as both factors significantly impact fertility.
Chronic stress can lead to hormonal imbalances that disrupt ovulation, while poor sleep quality can affect overall health and reproductive function. Relaxation techniques such as yoga and meditation can help reduce stress.
If you have a demanding job, think of ways to minimise stress at work. Additionally, establishing a consistent sleep schedule and creating a restful sleep environment can improve sleep quality, supporting a healthy hormonal balance vital for conception.
By prioritising stress management and good sleep hygiene, you can boost fertility (and feel better too.)
You booze, you lose
Drinking alcohol can lead to serious complications in pregnancy and birth, including a higher risk of miscarriage and birth defects. But even before you get pregnant, it’s best to limit alcohol or cut it out completely (that goes for your partner, too – alcohol can seriously affect sperm quality as well as egg quality).
Remember, it’s all temporary – you’ll be back on the spicy margs before you know it. It’s not just alcohol you should avoid, either; smoking tobacco and knocking back energy drinks can also negatively affect fertility.
Reproductive health factors
Reproductive health is influenced by various factors such as hormonal balance, age, and lifestyle choices, including diet, exercise and stress levels. Regular medical check-ups and a healthy lifestyle can help optimise fertility and improve overall reproductive well-being.
Sperm count and male fertility
Historically, fertility issues have been attributed to women; thankfully, today there’s a lot more awareness around fertility, and it’s becoming common knowledge that at least 30% of fertility problems originate in the man.
Sperm count is a critical factor in male fertility, with lower sperm counts often leading to difficulties in conceiving. Men can help improve their sperm count by maintaining a healthy lifestyle, which includes a balanced diet rich in antioxidants and omega-3 fatty acids, regular exercise, avoiding smoking and excessive alcohol consumption, and reducing stress.
Are you regular?
Irregular periods might signal underlying hormonal imbalances that affect ovulation and, consequently, female fertility. Addressing conditions such as polycystic ovary syndrome (PCOS) or thyroid disorders, with the help of a healthcare professional, can improve menstrual regularity and enhance the likelihood of conception.
Eating full-fat dairy products, such as milk or yoghurt, may also help with irregular periods.
Environmental influences
Environmental factors can significantly impact your ability to conceive.
Exposure to pollutants, chemicals and radiation can adversely affect both male and female fertility, potentially leading to issues such as reduced sperm quality and hormonal imbalances.
Lifestyle factors like stress, diet and physical activity can interact with these environmental elements, further influencing reproductive health.
To avoid environmental influences when trying to conceive, minimise exposure to pesticides, air pollutants and endocrine-disrupting chemicals, and opt for eco-friendly cleaning products and filtered water.
Medical and health considerations
Before trying to conceive, it’s important to undergo a pre-conception health check-up to identify and address any potential medical issues that could affect fertility and a healthy pregnancy.
Reviewing any medications you or your partner are taking – such as antidepressants – is also crucial, as some drugs can negatively impact reproductive health and conception chances.
Other things to avoid when trying to get pregnant
Limit your coffees (sorry!)
Don’t stress – you don’t have to give up your sanity-saving daily flattie (phew!), but it’s a good idea to monitor your caffeine intake when trying to get pregnant. It’s recommended that women limit their daily intake to 200mg per day (approximately two cups of coffee) if they’re pregnant or trying to conceive.
Bad dental hygiene
Did you know poor oral hygiene and gum disease have been linked to hormonal imbalances and inflammatory conditions that may affect reproductive health? Yikes! Visiting the dentist before getting pregnant can help identify and address potential issues, ensuring your overall health is optimised for conception. And floss, baby, floss!
Wrapping it up
Trying to get pregnant can be a bumpy road, but making a few smart choices can go a long way in boosting your sprog-making efforts.
So, eat your greens, keep stress at bay with some sun salutations and deep breathing, and maybe swap that double espresso for a soothing herbal tea. Oh, and remind your partner to make smart choices too. You’ve got this!
Sources
Mayo Clinic,Female fertility: Why lifestyle choices count, January 2024
Healthline, 5 Foods to Avoid When Trying to Get Pregnant, August 2021.
Web MD, Things Not to Do If You Want to Get Pregnant, March 2024
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