When you’re trying to get pregnant, it can feel like so much is out of your control. That feeling can be overwhelming and add stress to your journey. While you can’t manage every factor, there are steps you can take to support your overall health. These habits can help create a healthy foundation for pregnancy. 

1. Get active 

Regular movement supports reproductive and general health. Aim for about 30 minutes a day of activity that raises your heart rate. This could include running, brisk walking, swimming, cycling, or any exercise you enjoy. 

Physical activity can also help you maintain a weight that supports hormone balance. Having either very low or very high adipose tissue (body fat) can affect hormones involved in ovulation and pregnancy. 

2. Prioritize healthy eating 

A balanced, nutrient-dense diet supports your overall health and fertility. Foods rich in folate (like leafy greens), calcium (such as full-fat dairy), iron, and omega-3 fatty acids can be especially beneficial when you’re planning for pregnancy. 

Healthy eating doesn’t have to be time-consuming. Prechopped vegetables, frozen produce, premade whole grains, and other convenient options can make nourishing meals more accessible during busy weeks. 

3. Talk with your doctor about existing health conditions 

Some health conditions can affect pregnancy. These may include hypertension, anemia, certain immune or gastrointestinal conditions, and sleep apnea. Obesity is also associated with a higher risk of some pregnancy complications, though these conditions can affect people across body sizes. 

If you’re considering pregnancy, check in with your healthcare provider to review any existing conditions and discuss steps to support your overall health. 

4. Avoid harmful substances 

Limit or avoid substances that can affect fertility or pregnancy, including tobacco and recreational drugs. Alcohol is safest in moderation when you’re trying to conceive, and some people choose to avoid it entirely. 

5. Reduce exposure to harmful chemicals and contaminants 

Many everyday products contain chemicals that can disrupt hormones and affect reproductive health. These endocrine-disrupting chemicals can show up in cleaning supplies, plastics, fertilizers, and some beauty products. 

You can reduce your exposure by choosing fragrance-free or “green” household items when possible and looking for beauty products labeled “paraben-free”. 

When preparing food, wash all produce — even items with peels. When reheating meals, use glass containers instead of plastic, as heating plastic can release chemicals into food. 

6. Take care of your mental health 

Your mental health is an important part of your reproductive health. Stress-management practices like yoga, meditation, journaling, or deep-breathing exercises can help support your emotional well-being. 

Pay attention to your thought patterns, too. Noticing and reframing negative thoughts can help reduce stress. For example, if you find yourself thinking, “This will never happen for me,” try shifting to something more grounding, such as, “I’m taking steps to support my health.”

Progyny is here to help. If you have any questions, please contact your Progyny Care Advocate for support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

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Trying to conceive can bring up many questions about health, and conversations about weight are often part of that discussion. These topics can feel challenging or overwhelming, especially when they don’t fully reflect individual experiences, mental well-being, or the many factors that influence fertility.  

While weight can play a role in reproductive health, it’s only one piece of a much larger picture. This article reviews the relationship between weight and fertility and shares supportive, holistic guidance around nutrition and movement to help you care for your overall reproductive health. 

Why weight matters for fertility 

Weight can be a sensitive topic, but it’s important to address it as part of overall health. Maintaining a healthy weight can help support your fertility and reduce certain health risks. 

Excess weight or obesity can increase the likelihood of conditions such as type 2 diabetes, high blood pressure, heart disease, and stroke. Being underweight can also affect your health by disrupting your menstrual cycle and making it more difficult to conceive. During pregnancy, being underweight may increase the risk of premature delivery and other complications. It can also raise your risk of osteoporosis and cardiovascular issues later in life. 

For those trying to conceive, both excess and low body weight can affect hormones, menstrual cycles, and pregnancy outcomes. 

Understanding body mass index (BMI) and fertility 

BMI is a tool that compares weight and height to estimate body fat. Many healthcare providers use it to help assess health risks. 

• Underweight: BMI less than 18.5 

• Normal weight: BMI between 18.5 and 24.9 

• Overweight: BMI between 25 and 29.9 

• Obesity: BMI of 30 or greater 

A provider may use BMI to assess risks such as heart disease, sleep apnea, and type 2 diabetes. For those trying to get pregnant, BMI can also provide insight into potential risks during pregnancy, such as miscarriage or irregular ovulation. 

Many factors can influence BMI, including age, sex, and ethnicity. Conditions such as PCOS and thyroid disorders can also affect both fertility and weight. For example, PCOS can increase the body’s resistance to insulin, leading to higher insulin levels and contributing to weight gain. It also increases the amount of male hormones (androgens), which also contribute to insulin resistance as well as irregular periods and infertility.  

Because healthy weight looks different for everyone, talk with your provider if you’re concerned about your BMI or its impact on fertility. 

Risks of being overweight or underweight for people with ovaries 

Ovulatory dysfunction 

Ovulation — the release of an egg each month — typically occurs in menstrual cycles lasting 21 to 35 days. Cycles outside this range can suggest ovulatory dysfunction, which happens when hormonal signals between the brain and ovaries are disrupted. 

• Higher estrogen levels: Excess body fat can increase estrogen production, which may interfere with ovulation. 

• Decreased gonadotropin-releasing hormone (GnRH): Being underweight can reduce gonadotropin-releasing hormone levels, leading to low production of follicle-stimulating hormone and luteinizing hormone. Without enough of these hormones, ovarian follicles can’t mature properly, which may lead to irregular or absent ovulation. 

High-risk pregnancy 

According to the American College of Obstetricians and Gynecologists: 

• Underweight individuals have a higher risk of preterm labor, preterm birth, and delivering a baby who is underweight. 

• Overweight individuals have a higher risk of miscarriage, fetal loss after 20 weeks of pregnancy, high blood pressure, preeclampsia, and gestational diabetes. Excess weight can also increase the risk of birth defects, such as heart and neural tube defects and preterm birth. 

Risks associated with excess weight for people with testes 

• Hormone imbalance: Excess weight can raise body temperature, especially around the scrotum, which may lower testosterone and increase estrogen levels. 

• Abnormal sperm production: Hormone changes can affect sperm count and movement, reducing fertilization rates. 

Nutrition and exercise for healthy weight maintenance 

A balanced diet and regular exercise support both fertility and overall well-being. The American Society for Reproductive Medicine recommends focusing on: 

• Plant-based proteins 

• Whole grains 

• Fruits and vegetables 

• Healthy fats, such as those from avocados and olive oil 

Limiting trans fats and added sugars can also help manage weight and blood sugar. Studies show that an anti-inflammatory approach supports reproductive health. This approach emphasizes balance, variety, and whole foods rather than strict rules. 

If meal planning feels overwhelming, consider meeting with a registered dietitian or nutritionist. They can help you create a plan that fits your goals and preferences.  

Physical activity is another important part of maintaining a healthy weight. Experts recommend moderate exercise — such as brisk walking, swimming, or yoga — for about 30 minutes a day, most days of the week. Intense activity can sometimes affect menstrual cycles, so talk with your provider about what level of exercise is right for you. 

People with testes also benefit from regular physical activity. Cardiovascular and strength-training exercises can improve testosterone levels and sperm quality. 

If you’ve made healthy changes to your nutrition and movement routine but are still facing challenges, talk with your provider. They can help identify factors that may affect your weight or fertility. 

Progyny is here for you, too. Please contact your Progyny Care Advocate for support.  

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

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When you’re thinking about building your family, it’s important to focus on what you can control. One way to do this is by limiting toxins and harmful chemicals in your daily life.

Here’s what you need to know about endocrine disruptors, with practical tips to reduce your exposure and resources to help you make informed choices.

What are endocrine disruptors, and how do they affect fertility?

Endocrine disruptors are chemicals that can interfere with your body’s hormones. They may disrupt, mimic, or block hormones, which make up your endocrine system. These chemicals are linked to changes in egg and sperm health, higher miscarriage risk, and lower success rates with fertility treatment.

Even if you’re not currently trying to conceive, it’s helpful to know about endocrine disruptors because they can affect many aspects of health. They’re common in everyday products, often showing up in preservatives such as parabens.

What are parabens?

Parabens are chemical preservatives that prevent mold and bacteria from growing in products. First manufactured in the 1920s, they’re now widely used in items you may use daily, such as:

• Makeup, shampoo, conditioner, and skincare
• Laundry detergent, toothpaste, sunscreen, and deodorant
• Supplements, vitamins, and prescription medications

Because parabens are so common, it’s important to read labels carefully — even when choosing a prenatal vitamin.

Why are parabens considered harmful?

Parabens protect products against mold and bacteria, but they also act as endocrine disruptors. Recent human studies link higher paraben exposure with poorer semen quality, sperm DNA damage, and hormonal disruption. Studies also note possible effects on menstrual cycles and ovarian function. Scientists are continuing to study potential links to breast cancer.

Safer preservative options are available, and swapping some products for paraben-free alternatives can lower your exposure. Even small changes may benefit your overall health.

How do parabens affect reproductive health?

• Elevated paraben levels have been associated with diminished ovarian reserve and altered hormone activity.
• Higher paraben exposure has been tied to poor sperm movement, volume, shape, and increased DNA fragmentation.

How can you reduce your exposure to parabens?

Global monitoring shows paraben exposure is declining overall but remains widespread. You may not be able to avoid parabens completely, but these steps can help lower your risk:

• Review product labels. Ingredients with prefixes such as ethyl, butyl, methyl, or propyl may indicate parabens.
• Look for “paraben-free” or “made without parabens” on packaging.
• Use natural or organic personal care products.
• Swap perfume for essential oils.
• Try natural oils, such as coconut oil, instead of lotions.

What other endocrine disruptors should you watch for?

There are two other common groups — phthalates and bisphenol A (BPA). Phthalates are found in plastics and fragranced products. Higher phthalate exposure may mean it takes longer to conceive. Studies also suggest possible impacts on in vitro fertilization (IVF) outcomes, though evidence is mixed. BPA is used in plastics, can linings, and receipt paper. A 2024 study found BPA and common BPA alternatives may negatively affect ovarian health and function.

How can you reduce BPA and phthalate exposure?

• Store food in glass or metal containers instead of plastic. Avoid microwaving food in plastic.
• Use fragrance-free personal care products.
• Avoid using #3 and #7 plastics — they might contain PVC and BPA, which can harm your health and hormones.
• Limit highly processed foods, which may carry higher chemical exposure.
• Eat more folate-rich foods (such as leafy greens and citrus fruits) or talk with your healthcare provider about a vitamin B9 supplement.
• Clean and dust your home regularly, since phthalates can build up in household dust.

The takeaway

Endocrine disruptors are common, but you can reduce your exposure by making informed choices about the products you use and the foods you eat. Studies show that even small swaps in daily routines can significantly lower the levels of these chemicals in your body.

If you’d like to learn more, talk with your provider or care team about safer product choices and reliable resources on environmental health and fertility. You can also learn more about the everyday products you use to help you assess their safety and chemical components.

Progyny is here for you, too. Please contact your Progyny Care Advocate for support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

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