Fertile Habits: 8 Simple Daily Practices to Support Your Health, Reclaim Your Fertility and Feel in Control

Trying to conceive can be an emotional rollercoaster. While there are no guarantees, incorporating simple daily habits into your routine can help support your overall health and fertility. Here are eight fertile habits to consider:

1. Make Time for a Morning Walk

A 15-20 minute morning walk can work wonders for your overall health and fertility. Walking after breakfast helps stabilize blood sugar, which is important for hormonal health. It can also help to control blood pressure, support heart health, release emotions, and reduce stress levels. Plus, catching some morning sun has been shown to support our circadian rhythm by helping regulate the production of melatonin, the sleep hormone linked to improved egg health.

2. Drink Coffee After Breakfast, Not Before

While coffee in moderation can be part of a healthy diet, drinking it on an empty stomach may irritate your gut, disrupt digestion, and elevate cortisol levels. High cortisol can negatively affect hormone balance and reproductive system health. Aim to have your coffee alongside or after breakfast to dampen caffeine’s effects.

3. Switch to Natural Products

We’re exposed to thousands of environmental toxins daily through skincare, cosmetics, cleaners, plastics, and air pollution. These chemicals can wreak havoc on hormone balance and reproductive health. While you can’t avoid them completely, switching to natural skincare, haircare, cosmetics, and cleaning products can reduce your exposure.

4. Drink Filtered Water

Tap water may contain chlorine, heavy metals, pesticides, microplastics, and even traces of medications – all detrimental to fertility. Investing in a good quality water filter can reduce your exposure to these harmful substances and support overall health and fertility.

5. Use Extra Virgin Olive Oil (EVOO)

If you had to choose one oil for your kitchen while trying to conceive, let it be cold pressed extra virgin olive oil (EVOO). As the least processed olive oil, it retains more vitamins and antioxidants that can protect sperm and egg health. EVOO is also rich in anti-inflammatory monounsaturated fats that provide building blocks for healthy hormones, support ovulation, and boost blood flow to the uterus.

6. Make “Cubes of Goodness”

Blitzing leftover veggies and spices in a food processor and freezing them in ice cube trays is a great way to reduce waste and increase your intake of gut-loving fibre, vitamins, minerals, and antioxidants. These “cubes of goodness” can be added to dishes like chilli, bolognese, and stews for an instant nutrient boost.

7. Switch to Glass or Stainless Steel

Food Storage Storing, heating, or freezing foods and drinks in plastic containers can cause chemicals to leach into your food, disrupting hormonal health and making it harder to conceive and/or maintain a pregnancy. Swap plastic containers for glass or stainless steel to reduce your exposure.

8. Brush, Floss, Scrape

There’s a direct link between oral health and fertility. An imbalance in oral bacteria has been linked to poor sperm count and quality in men, subfertility in women, and lower IVF success rates. Nurture your oral health by brushing, flossing daily, using a tongue scraper, and switching to a probiotic mouthwash.

Incorporating these simple habits into your daily routine can help support your overall health and fertility as you navigate your conception journey.

This blog post is written by Sarah Nash, a Registered Nutritional Therapist and certified fertility specialist who is on a mission to educate, guide, and support couples (or singles) on their journey to parenthood. Having been diagnosed with PCOS in her late 20s, she understands firsthand the challenges of trying to conceive and the emotional rollercoaster it can be. Inspired by a Nutritional Therapist who helped her reclaim control of her body and fertility, she now aims to provide the same support to others. Taking a holistic approach, Sarah combines personalized nutrition and lifestyle recommendations with targeted supplementation to boost fertility and increase the chances of conception and a healthy pregnancy. Her priority is ensuring her clients feel supported and motivated throughout their fertility journey, working closely with them to develop realistic and achievable health plans, whether they are trying to conceive naturally or through IVF. With a promise to be their biggest cheerleader every step of the way, Sarah is dedicated to empowering individuals on their path to parenthood.

Find and connect with Sarah Nash on Instagram here.

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The Fertility Nutrition Centre was founded by Sandra Greenbank, an expert in proven nutrition strategies to help couples conceive naturally. After 12 years of helping hundreds of couples successfully conceive naturally, she is making it possible for more couples to receive nutrition consulting by creating a network of nutrition expertswho have committed to a unique and in-depth training program in the field of fertility.