Small, intentional lifestyle choices can have a meaningful impact on fertility and lead to a healthy pregnancy. When you focus on habits that support your body, you create a stronger foundation for conception.
Dr. Bailey Gill McAlas, a fertility specialist at Shady Grove Fertility’s Virginia Beach location, shares 7 evidence-based ways to support fertility and prepare your body for a healthy pregnancy.
7 ways to prepare for a healthy pregnancy
1. Support hormone balance and healthy weight with physical activity
Maintaining a healthy weight supports regular ovulation and reduces pregnancy-related risks. Both underweight and overweight individuals may experience hormonal imbalances that affect fertility—but even modest changes can help.
Research shows that for individuals with a higher BMI, losing just 5–10% of body weight can significantly improve fertility outcomes. Consistent movement—like walking, swimming, or yoga—also supports hormone balance, stress management, and overall well-being.
Related resource: Can I exercise during fertility treatment?
2. Quit or limit habits that impact fertility
Excess caffeine, alcohol, smoking, and marijuana can all interfere with fertility and increase pregnancy risks. Making adjustments now can improve outcomes for both partners.
- Limit caffeine to under 200 mg per day (about one 12-oz cup of coffee)
- Alcohol and marijuana use are associated with miscarriage and obstetric complications
- Smoking doubles the risk of infertility and is linked to earlier menopause
- Smoking, heavy alcohol use, and marijuana also affect male fertility
3. Support your emotional health
Trying to conceive can bring up a lot of feelings. While stress itself does not directly prevent pregnancy, higher stress levels are associated with patients stopping fertility treatment earlier than planned.
Support can make a real difference. Many patients benefit from mindfulness practices like yoga, meditation, or acupuncture or from connecting with others who understand what they’re navigating.
Explore: SGF’s Wellness Center
4. Start prenatal vitamins 3 months prior to conception for a healthy pregnancy
We encourage patients to take a preconception nutritional supplement one to three months prior to trying to conceive and continuing through the first 10 weeks of pregnancy. Near the end of the first trimester, supplement needs can evolve and a more traditional prenatal vitamin may be appropriate.
SGF recommends preconception support like Luminary Vitamins and Theralogix for evidence-based supplements patients can trust.
Learn more: Preconception and prenatal vitamins
5. Update your medical history and vaccinations
A current medical history and up-to-date vaccinations help protect both you and your future baby. Vaccines for influenza, measles, mumps, rubella, and chickenpox may be recommended before pregnancy.
Following guidance from the American College of Obstetricians and Gynecologists (ACOG), SGF also recommends the COVID-19 vaccine for individuals planning a pregnancy.
6. Build your care team
A strong support team matters. Every patient should maintain regular visits with both a primary care provider and a gynecologist. Your fertility specialist may collaborate with these providers.
If you need to primary establish care, your insurance provider may help identify local in-network physicians accepting new patients.
Learn more: SGF accepts most major insurances
7. Address health conditions early
Conditions like pre-diabetes or thyroid disorders can affect fertility and pregnancy outcomes if left untreated. A preconception checkup allows providers to identify and manage concerns early and support safer, healthier pregnancies.
Proactive care now can expand your options later.
Take small steps to prepare for healthy pregnancy
You don’t need to change everything at once. Choose one or two areas to focus on and build from there. Preparing for pregnancy is about supporting your physical and emotional health in ways that feel sustainable.
At Shady Grove Fertility, we’re here to help you feel informed, supported, and confident wherever you are in your family-building plans. If you’re ready to begin care or want expert guidance, schedule a consultation with one of our fertility specialists today.
Medical contribution by Bailey Gill McAlas, M.D.
Bailey Gill McAlas, M.D., is a dedicated and compassionate physician who brings a wealth of experience and a deep commitment to helping individuals and couples on their path to parenthood.
Dr. McAlas completed her residency in Obstetrics and Gynecology at NYU Langone Hospital Long Island and then pursued a fellowship in Reproductive Endocrinology and Infertility at the Cleveland Clinic Foundation.
Editor’s Note: This post was originally published in October 2015 and has been updated for accuracy and comprehensiveness as of January 2026.
