Fertility Spring Cleaning: 10 Lifestyle Changes You Can Make Now
By Connie Stark, RNC, Director of Fertility Coaching for Fertility Outreach
The views and opinions expressed are those of the authors and should not be considered medical advice. Always consult your doctor, or a mental health professional, for the most appropriate treatment.
Spring is here! It’s the perfect time to refresh not just your home but also your fertility journey. Let’s clear the clutter and shift your mindset, planning for a healthy lifestyle and preconception journey ahead. Here are 10 simple lifestyle changes to help you feel your best self as you continue your fertility journey.
Note: these tips can apply for both female and male fertility journeys.
1. Nourish your body with balanced nutrition
Think of your body as a garden: it thrives with the right nutrients and a balanced diet. Fill your plate with colorful fruits, veggies, whole grains, and lean proteins. Healthy fats like avocados and walnuts also help with hormonal balance. Try to regularly incorporate whole foods, like berries, green leafy vegetables, grains or quinoa, lentils or black beans as they contain fiber and antioxidants. Be sure you’re also taking a prenatal vitamin (and talk to your healthcare provider about the best one for you).
Tip: Clean out processed foods and restock with fertility-friendly snacks, like fresh berries and nuts.
2. Hydrate for health
Water keeps your body running smoothly, supports energy and your reproductive organs, and even helps with cervical mucus (which is important for conception!).
Tip: Keep a water bottle handy and sip throughout the day for an easy refresh.
3. Move your body joyfully
Exercise clears your mind and keeps your body strong. Find movement that makes you happy, such as dancing, yoga, or walking. You do not have to do a high intensity workout every day (and in fact, that may not be recommended, per your healthcare provider). Moderate exercise will do!
Tip: Switch up your routine with a fun playlist or a new workout spot.
4. Stress less, thrive more
Stress can cloud your journey, and your reproductive health. Try deep breathing, journaling, or simply taking a break from the hustle and bustle of life by putting your phone down. Even five minutes can make a difference.
Tip: Write down three things that bring you ease and peace, and make time for one each week.
5. Prioritize sleep
A well-rested body is a balanced body. Create a calming nighttime routine, ditch screens, dim the lights, and try to unwind before bed.
Tip: Cozy pajamas, lavender spray, and a good book can set the mood for restful sleep.
6. Eliminate toxins
Harsh chemicals, such as those found in some beauty and cleaning products, can have a negative effect on fertility. So can smoking and excess alcohol. Swap these toxins (often referred to as “endocrine disruptors”) for cleaner choices in your home, personal care products and supplements. Try switching to organic produce, and be sure you’re washing your fruits and vegetables thoroughly, as some can contain pesticides.
Tip: Replace one product each week with a non-toxic alternative.
7. Track your cycle and plan ahead
Understanding your body’s rhythm can help you find the ideal team to try to conceive (TTC) during your fertile window. Use an app or journal to track your menstrual cycle. If you’re planning for in vitro fertilization (IVF), for infertility, pregnancy loss, or any other reason, schedule and organize treatment appointments in advance to ease stress levels and improve preparation.
Tip: Celebrate small wins, like recognizing ovulation signs or setting up your treatment calendar.
8. Sign up for Fertility Outreach for personalized guidance
Surround yourself with people who uplift you with friends, family, and a fertility coach. Having support can enhance the journey experience. Fertility Outreach provides personalized fertility coaching with expert guidance to help you navigate your journey.
Tip: Save the phone number for Fertility Outreach so that your support is always available at your fingertips.
9. Review your finances
Planning reduces financial stress. Find out all of your estimated fertility costs, get clear on your insurance coverage (specifically for fertility), and research other fertility financial support options, like grants and loans. Then create a fertility financial plan.
Tip: Turn budget planning into a date night: order takeout and tackle it together.
10. Schedule a fertility checkup
A visit with a fertility specialist (reproductive endocrinologist/RE) can provide valuable insights and help you plan your next steps.
Spring cleaning isn’t about perfection, it’s about making space for what matters most. Each small change helps you move forward with clarity, hope, and confidence. Here’s to fresh starts, new beginnings, improved overall health and wellbeing, and a clear vision of your journey to parenthood.
