Updated by the Progyny Editorial Team — December 2025.
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 per 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. Pre-chopped 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 doctor 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 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 self-talk 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.