What You Can Start Doing Right Now to Support Your Fertility

If you're on the journey of trying to conceive, first, I see you. It's one of the most hopeful, exciting, and at times emotionally exhausting experiences a person can go through. Whether you're just starting out or have been on this road for a while, know that there's a lot you can do to support your body through this process.

As a naturopathic doctor, my approach to fertility isn't about quick fixes. It's about creating the conditions in your body where conception can thrive. Think of it like tending to a garden before you plant a seed, you want to make sure the soil is rich, nourished, and ready. That's what we're doing here.

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Start with the Foundations
Before we talk about supplements or specialized testing, let's talk about the basics because these matter more than most people realize.

Sleep is where your body repairs, regulates hormones, and resets. Consistently poor sleep disrupts cortisol, melatonin, and reproductive hormones like LH and FSH. Aim for 7–9 hours of quality sleep and try to keep a consistent sleep schedule. Your hormones love rhythm.

Stress is one of the most underestimated barriers to conception. When your body is in a chronic stress state, it prioritizes survival over reproduction - remember the gut-brain axis? The same principle applies here. Elevated cortisol can interfere with ovulation, reduce progesterone, and affect sperm quality. This isn't about eliminating stress entirely (impossible), but finding ways to genuinely down-regulate your nervous system: walking in nature, breathwork, therapy, acupuncture, or simply protecting your rest.

Movement matters, but more is not always better when it comes to fertility. Moderate, consistent movement:, think walking, yoga, swimming, or strength training a few days a week, supports circulation, hormone balance, and healthy body composition. 

Nutrition is one of the most powerful levers you have. Focus on whole, anti-inflammatory foods: plenty of colorful vegetables, quality proteins (eggs, fish, legumes, pasture-raised meats), healthy fats like avocado, olive oil, and fatty fish, and complex carbohydrates that keep your blood sugar stable. Blood sugar balance is quietly one of the most important factors in hormonal health. Sharp spikes and crashes throughout the day can disrupt insulin, which in turn affects estrogen and progesterone. Limit or reduce alcohol, ultra-processed foods, excess caffeine, and sugar. These substances can elevate inflammation, disrupt hormonal signaling, and deplete key nutrients your reproductive system depends on.

Track Your Cycle Understanding your cycle is one of the most empowering things you can do when trying to conceive. Many people were taught that ovulation happens on day 14, but that's based on a textbook 28-day cycle, which isn't the reality for everyone.

Fertility awareness methods, including tracking basal body temperature (BBT), cervical mucus changes, and using LH predictor strips, can help you identify your actual fertile window. Apps like Natural Cycles or Tempdrop can be helpful tools, but the goal is to become familiar with your body's patterns.

If your cycles are irregular, very short, very long, or you're not seeing clear signs of ovulation, this is important information and something a naturopathic doctor can help investigate further.

Address What Might Be Getting in the Way
Sometimes there are underlying factors that, when addressed, make a significant difference. Common ones I look at in practice include:

Thyroid health. The thyroid is deeply connected to reproductive function. Even subclinical hypothyroidism - where levels are technically "normal" but not optimal can affect ovulation and early pregnancy.

Iron and ferritin levels. Low ferritin (stored iron) is associated with anovulation. Many women are told their iron is "fine" when their ferritin is actually quite low.

Hormonal imbalances like estrogen dominance, low progesterone, or elevated androgens (common in PCOS) can all interfere with conception. 

Gut health. Poor gut health can contribute to estrogen dominance, which impacts fertility.

Environmental toxins. Endocrine-disrupting chemicals found in plastics, conventional produce, personal care products, and cookware can interfere with hormonal signalling. Switching to glass or stainless steel containers, choosing organic when possible, and reviewing your personal care products are practical steps worth taking.

Trying to Conceive is a Team Effort!
Fertility is not just a female conversation. Sperm health accounts for a significant portion of fertility challenges, and yet it often goes unaddressed until much later in the process. Sperm takes approximately 72–90 days to mature, which means that what your partner does today affects sperm quality three months from now.

Key areas to address for sperm health include reducing heat exposure (hot tubs, laptops on laps), limiting alcohol, quitting smoking, addressing nutritional deficiencies, managing stress, and getting adequate sleep. A semen analysis is a straightforward starting point if you haven't done one already.

Give It Time & Get Support
The general recommendation is to try for 12 months before pursuing further investigation if you're under 35, or 6 months if you're 35 or older. But that doesn't mean you have to wait to start supporting your body. The three to six months before you begin actively trying, sometimes called the "preconception window,"  is one of the most valuable times to work with a practitioner and optimize your health.

This journey can bring up a lot of emotions, and it's okay to ask for support. Whether that's from a partner, a community, a therapist, or your healthcare team, you don't have to navigate this alone.

If you're trying to conceive and want personalized support, I'd love to help you build a plan that's tailored to your body and your goals. Book a free 15 min discovery call and let's start the conversation.

- Dr. Shreya Mistry, ND

The information in this post is for educational purposes only and is not a substitute for personalized medical advice. Please work with a qualified healthcare provider for guidance specific to your situation.