Fertility 101 for Women Trying to Conceive: 7 Ways to Prepare Your Body
Updated: Oct 8
By Casey Hartell, DNP, CNM, WHNP | Certified Nurse Midwife at Wild Moon Midwifery in Leland, NC
It is hard to wade through the vast amount of information about fertility. What to do, what not to do, how to eat, how to exercise, how to have sex. And the list goes on. If you are trying to conceive in Wilmington, Leland, or anywhere along the Brunswick County coast, I want you to have one clear place to start.
Here is the short version: fertility is a direct reflection of your overall health. What you eat, how you sleep, how you move, and how connected you feel to your partner all shape your hormones, your ovulation, and the quality of your eggs. Below are seven basics for optimizing your fertility before pregnancy.
How Does Pregnancy Actually Happen?
Fundamentally, what is pregnancy? A woman ovulates an egg, sperm meets egg, the fertilized egg implants in the lining of the uterus, and voila! A pregnancy has begun.
It may seem like magic, and it truly is an incredible process. It happens when the delicate symphony of male and female halves of DNA combine to create new life.
How Long Does It Take to Get Pregnant?
The research tells us that 80% of couples actively trying to conceive will achieve pregnancy within 6 months. In the first 12 months, 85% of couples will conceive. I hope this is encouraging!
What Matters Most for Fertility? The Health of Both Parents
When you decide to have a baby, there are many factors to consider. The most important one is the health of the mother and the father.
When we think of evolution, the human body is simply trying to survive, and procreation is not necessary for a body to survive. The species as a whole, yes. An individual body, no. That is why the quality of the egg and the sperm is a direct reflection of the health of the parent.
How Can You Optimize Your Fertility Before Pregnancy? 7 Things to Work On
Here are the basics I ask you to think about when you are trying to optimize your health and create the best environment (and the best eggs) for pregnancy.
1. Nutrition: What Should You Eat When Trying to Conceive?
There is no one nutrition plan that is best for fertility. I say quit with the fad diets: paleo, keto, carnivore. What matters is eating a rainbow.
Fruits and vegetables: prioritize 8-10 servings every day.
Protein: prioritize plant-based proteins. High-quality animal protein is great too, meaning organic when you can. Save red meat for 1-2 times per week.
Gluten: gluten-free diets have been shown to be very beneficial for fertility.
Grains and carbs: they are not the enemy. They are essential building blocks for the creation of hormones in the body.
Whole foods: eat whole foods, and skip the processed foods and sugars.
Enough food: and eat enough! Aim for 3-5 meals per day. Your body needs to feel it is in a state of excess, with enough body fat and food to support a baby.
2. Hormone Health: Why Do Ovulation and Cervical Fluid Matter?
Hormones are the base for your menstrual cycle and ovulation, and they also affect the quality of your cervical fluid. Both ovulation and that egg-white cervical fluid are KEY for getting pregnant! Learning to read those signs is the heart of the Fertility Awareness Method, which I teach in my fertility support appointments as well as in my 6 month 1:1 fertility support program called Conceive.
3. Gut and Vaginal Health: Do Probiotics Help When Trying to Conceive?
The vaginal and uterine environment need to be in good shape for sperm to survive until fertilization and for an egg to have a good home for implantation. Your gut and your vagina share about 70% of the same bacteria! I always recommend a good probiotic and daily fermented foods for gut and vaginal health.
4. Sleep: How Much Sleep Do You Need When Trying to Conceive?
Your body needs to sleep! Aim for 7-8 hours per night, and you should wake up feeling rested. The basics:
No screens for 2 hours before bed.
A nightly sleep routine. Bonus points if it includes a self-care routine.
Morning sunlight on your eyeballs within one hour of waking.
Wake up no later than 8:00 AM.
5. Self-Care: Do Something Fun and Totally Unproductive
Give yourself permission to do something totally fun and not productive at all! Remember: life is to be lived. Try to make time for yourself at least once a week.
6. Movement: How Much Should You Exercise When Trying to Conceive?
Moving your body is so beneficial for overall health. Women should be doing some form of weight lifting 3 times a week, but if that's not your jam, that's okay! Walking is an incredible form of exercise. Or do something active that brings you joy and raises your heart rate at least 4-5 days per week.
7. Digital Detox: How Does Screen Time Affect Trying to Conceive?
Get. off. your. phone. Couples frequently tell me that technology hampers connecting with their partner! If you are not connecting, likely y'all's sex life leaves something to be desired. And having sex is pretty crucial for conceiving (if your partner produces sperm).
Doom scrolling and large amounts of time on social media have also been shown to increase low mood or depression, worsen anxiety, and have a negative impact on self-esteem. Screen use also tends to happen mostly at night, and the impact on sleep is quite negative.
Fertility Questions, Answered
What is the best diet for fertility?
There is no one nutrition plan that is best for fertility. Skip the fad diets (paleo, keto, carnivore) and eat a rainbow: 8-10 servings of fruits and vegetables a day, mostly plant-based protein, whole foods instead of processed foods and sugars, and 3-5 meals per day so your body knows it has enough to support a baby.
How much sleep do I need when trying to conceive?
Aim for 7-8 hours a night and wake up feeling rested. Turn screens off 2 hours before bed, keep a nightly sleep routine, get morning sunlight within an hour of waking, and wake up no later than 8:00 AM.
Should I take a probiotic when trying to conceive?
I always recommend a good probiotic and daily fermented foods for gut and vaginal health. Your gut and vagina share about 70% of the same bacteria, and a healthy vaginal environment helps sperm survive until fertilization and gives the egg a good home for implantation.
Does exercise help with fertility?
Moving your body benefits your overall health, and fertility is a direct reflection of overall health. I recommend some form of weight lifting 3 times a week, or walking or another activity you enjoy that raises your heart rate at least 4-5 days per week.
Does screen time affect fertility?
It can. Too much phone time hampers connection with your partner, and having sex is crucial for conceiving. Heavy social media use is also linked to low mood, anxiety, and lower self-esteem, and late-night screens hurt your sleep.
Does my partner's health matter when trying to conceive?
Yes. The quality of the egg and the sperm is a direct reflection of the health of the parent, so working on these things together gives you both support.
Where Can You Find Fertility Support in Wilmington and Leland, NC?
I am Casey Hartell, a Doctor of Nursing Practice, Certified Nurse Midwife, and Women's Health Nurse Practitioner at Wild Moon Midwifery in Leland, NC. I work with women and couples across Wilmington, Leland, Hampstead, Southport, Wrightsville Beach, Carolina Beach, and Brunswick County on hormone health, cycle tracking, and preparing the body for pregnancy. My approach is holistic and evidence-based, and it starts where this article does: with your everyday health.
The Bottom Line
All in all, fertility is a direct summation of health. As you and your partner enter this journey, working on these things together creates the support you need to make lifestyle changes. These things may sound easy, but they can be tough to actually implement in a busy, modern world. You do not have to figure it out alone.
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