Prepping your body for conception isn’t just about adding new healthy habits – it’s also about ditching the ones that could hold you back.
In this third and final part of our series, we’re diving into those sneaky, fertility-damaging habits that may sabotage your journey. Whether it’s certain foods, stressors, or lifestyle choices, letting go of these habits can make all the difference.
If you missed the other two blogs and want to read up on the benefits and timelines of preconception preparation, you can get Part 1 here or if you want to be inspired by the healthy habits to enhance fertility and conception, you can get part 2 here.
Ready to clean house and boost your fertility? Let’s get started!
The usual suspects
Let’s start with the big offenders that everyone knows about.
Smoking and drug use—whether recreational or not—are no-brainers when it comes to fertility damage. Cigarettes (and yes, even cigars!) not only harm your lungs but also your reproductive organs, and vaping is no better. These habits flood your body with harmful chemicals, reduce egg and sperm quality, and make it tougher for your body to support a healthy pregnancy.
Medications: some medications, even prescription ones, are not safe to take shortly before or during pregnancy. The preconception phase is a great time to speak to your doctor about the safety of your current medication and to find our if there are any safer alternatives.
Alcohol is a definite no-no during pregnancy, but its use in the preconception period is not as cut and dry. Moderate alcohol consumption (1-2 drinks per day) can negatively affect fertility during the preconception period by causing inflammation and disrupting the body’s natural detoxification processes, which are essential for reproductive health.
In men, alcohol inhibits testicular function, preventing sperm from developing properly.
In women, it can disrupt hormone balance, affecting ovulation and reducing the chances of conception.
For both partners, limiting alcohol intake is vital to support the body’s natural processes and optimize fertility.
The Sneaky Saboteurs: Habits that *seem* harmless
While the previous habits are obvious fertility foes, there are plenty of others that don’t *seem* so bad at face value but can be just as damaging in the long run. Let’s dive into a few:
Plastics: From food containers to water bottles, plastics are everywhere. The problem? Many contain chemicals like BPA and phthalates that disrupt your hormones and affect fertility. Switch to glass or stainless steel when you can.
Perfumes and fragrances: Your favourite scent might smell amazing, but many perfumes are loaded with endocrine disruptors that mess with your hormones and, in turn, your fertility. Opt for natural or fragrance-free products.
Lack of sleep: Skipping those Z’s not only leaves you groggy but also spikes cortisol levels, which can disrupt your reproductive hormones. Aim for 7-9 hours of good quality sleep.
Undereating or Over-exercising: Balance is key! Undereating deprives your body of the nutrients it needs for healthy eggs, sperm, and hormone production, while over-exercising can throw your hormones out of whack.
Sugars & Trans Fats: These foods can lead to insulin resistance, which affects ovulation and sperm quality (why does it always have to be the yummy things, right). Replace processed foods with whole, nutrient-dense options and stay away from refined sugars.
Seed Oils: They may sound healthy, but oils like soybean and canola can promote inflammation in the body, which is the last thing you want when trying to conceive. Go for healthier fats like avocado oil or olive oil.
Illnesses: Chronic conditions, especially those left untreated, can ramp up inflammation and make it harder to conceive. Address any underlying health concerns with your doctor.
Bad Oral Hygiene: Yep, gum disease can be a sneaky cause of inflammation in the body, which can directly affect fertility. Be sure to keep up with your regular dental appointments and don’t let your oral hygiene slip.
Vaginal Microbiome Imbalance: A healthy vaginal environment is crucial for conception. An imbalance can hinder sperm survival, making conception harder.
Chronic Stress: Stress is inevitable, but chronic stress is a fertility killer. It messes with your hormones, making it harder to conceive. Finding stress-management tools that work for you—whether it’s yoga, meditation, EFT, therapy or just taking a breather—is essential.
Cleaning Chemicals: Those harsh chemical cleaners? They’re not doing your fertility any favors. Opt for natural, non-toxic alternatives like vinegar and bicarb when cleaning your home.
Toxic Cosmetics: Sadly, these guys are loaded with a myriad of chemicals that are known to disrupt hormones. Swap to cleaner, non-toxic makeup and skincare to reduce your toxic load.
Food Sensitivities: Unaddressed food sensitivities can lead to gut inflammation, which can interfere with nutrient absorption and hormone balance, both crucial for fertility.
So, you see, it’s not just the “big bad” habits you need to avoid. All these sneaky saboteurs increase the toxic load in your body, damage eggs/sperm, ramp up inflammation, and throw off your hormone balance—making it harder for you to get pregnant and stay pregnant. Plus, those same toxins can affect your baby’s development and long-term health.
When it comes to eliminating the unhealthy habits, you might be thinking “I have to give up all the stuff I enjoy” – the glass of wine with dinner, comfort food, scented candles, binge watching Netflix until the wee hours of the morning, etc” but think of it like this:
- You’re actively and consciously creating the perfect building blocks and environment for your future baby.
- It’s only for a short while.
By committing to these preconception modifications, you’re nurturing your body in the best possible way to not just to get pregnant but to have a healthy pregnancy and a baby who’s ready to thrive.
Whether it’s cleaning up your diet, ditching those extra cups of coffee, or finding healthier ways to manage stress, these small shifts can lead to big results. Remember, you’ve got this! Be patient with yourself and start making those changes today.
Don’t forget to share this with anyone who is also about to embark on the baby-making journey, who could really benefit from this information – when we know better, we can do better!
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