Updated by the Progyny Editorial Team \u2014 December 2025. <\/p>\n\n\n\n
When you\u2019re 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\u2019t manage every factor, there are steps you can take to support your overall health. These habits can help create a healthy foundation for pregnancy. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
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\u2019re planning for pregnancy. <\/p>\n\n\n\n
Healthy eating doesn\u2019t 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. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
If you\u2019re considering pregnancy, check in with your healthcare provider to review any existing conditions and discuss steps to support your overall health.\u00a0<\/p>\n\n\n\n
Limit or avoid substances that can affect fertility or pregnancy, including tobacco and recreational drugs. Alcohol is safest in moderation when you\u2019re trying to conceive, and some people choose to avoid it entirely. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
You can reduce your exposure by choosing fragrance-free or \u201cgreen\u201d household items when possible and looking for beauty products labeled “paraben-free”. <\/p>\n\n\n\n
When preparing food, wash all produce \u2014 even items with peels. When reheating meals, use glass containers instead of plastic, as heating plastic can release chemicals into food. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
Pay attention to your thought patterns, too. Noticing and reframing negative thoughts can help reduce stress. For example, if you find yourself thinking, \u201cThis will never happen for me,\u201d try shifting to something more grounding, such as, \u201cI\u2019m taking steps to support my health.\u201d<\/p>\n\n\n\n
Progyny is here to help. If you have any questions, please contact your Progyny Care Advocate for support.<\/p>\n\n\n\n
Disclaimer<\/strong>: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.<\/p>\n","protected":false},"excerpt":{"rendered":" Updated by the Progyny Editorial Team \u2014 December 2025. When you\u2019re trying to get pregnant, it can feel like so […]<\/p>\n","protected":false},"author":45,"featured_media":29826,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[230,497,240],"tags":[228,236,477,273,478],"class_list":["post-24593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-education","category-holistic-health-education","category-trying-to-conceive","tag-article","tag-emotional-support-and-awareness","tag-preconception","tag-pregnancy","tag-wellness"],"yoast_head":"\n