Before trying to conceive, it’s helpful to understand a few key things about fertility. Factors like your age, overall health (including your weight, exercise habits, and whether you smoke), and even your family medical history can all play a role in how easily you may get pregnant.

It’s also important to know that getting pregnant doesn’t always happen right away. Here’s a general idea of what to expect:

• About 30% of couples conceive within the first month of trying
• Around 60% conceive within three months
• And nearly 85% will get pregnant within a year

At Moreland OB-GYN, we’re committed to supporting women through every stage of pregnancy—from conception to delivery. Our team of expert obstetricians has put together three practical tips to help you prepare your body for pregnancy. We’re also sharing helpful advice on boosting fertility and exploring minimally invasive options if you need a little extra help.

1. Nourish Your Body with Healthy Foods

Sounds simple, right? But what you eat can make a difference when you’re preparing for pregnancy. A balanced, nutrient-rich diet not only helps you maintain a healthy weight, but it also supports hormone balance and strengthens your body for the journey ahead.

Here are a few key foods and nutrients to focus on:

🐟 Fish

If fish isn’t already part of your regular meals, now’s a great time to add it in. Look for fish high in omega-3 fatty acids and low in mercury. Omega-3s are important not only for your health now, but also for your baby’s brain and eye development after you conceive.
What to avoid? Fish with high mercury levels like shark, king mackerel, ahi tuna, and marlin. If you’re not a fan of fish, omega-3 supplements (like fish oil) are a solid alternative.

🍊 Vitamin C

Vitamin C supports your immune system and helps your body absorb iron, a mineral you’ll need more of during pregnancy. Think oranges, strawberries, bell peppers, and broccoli.

🌿 Folate (Folic Acid)

Folate is a type of B vitamin that helps your body make new cells, super important during early pregnancy. It also helps reduce the risk of birth defects. Aim to get folate from foods like leafy greens, beans, and fortified grains, and consider a prenatal vitamin with at least 400–800 mcg of folic acid.

2. Reduce Stress & Prioritize Quality Sleep

Stress can take a real toll on your fertility. We know—easier said than done—but making time to relax is more important than ever when you’re preparing for pregnancy. Whether it’s a gentle yoga session, some quiet meditation, a walk in nature, or a warm bath at the end of the day, find what helps you unwind and make it part of your daily routine. Whatever brings you peace, do more of that—and permit yourself to put other things on pause.

🧘‍♀️ Relaxation isn’t a luxury—it’s a tool to support your body and mind.

😴 Don’t Underestimate the Power of Sleep

Getting enough sleep is just as important as managing stress. A consistent sleep schedule helps regulate your hormones, which is key for regular ovulation. Poor sleep or irregular bedtime habits can throw off your cycle and make it harder to track your most fertile days.

Aim for 7–9 hours of restful sleep each night. If you’re not quite hitting that, try setting a calming bedtime routine—turn off screens earlier, keep your room cool and dark, and wind down with something relaxing like reading or gentle stretching.

👉 Your body does a lot of important work while you sleep—so make sure it gets the rest it needs.

3. Strengthen Your Body for the Journey Ahead

Let’s talk movement! Regular exercise not only boosts your overall health, it also helps you sleep better, manage stress, and prepare your body for pregnancy and beyond.

When you work out, your body releases serotonin, a feel-good chemical that helps improve your mood and reduce anxiety. Plus, building strength and stamina now will come in handy when you’re carrying extra baby weight and preparing for labor and delivery.

💪 What kind of exercise is best?

We usually recommend a mix of cardio and light strength training. You don’t need to push yourself too hard or hit the gym every day. Even something as simple as a brisk walk a few times a week can make a big difference.

If you already have a regular workout routine, there’s usually no need to stop—just check with your doctor to make sure it’s safe for you.

🚶‍♀️ The goal?

Get your heart rate up regularly, move your body in a way that feels good, and build habits that will help you stay strong during pregnancy and recover more smoothly afterward.