If you’re planning for pregnancy and thinking about starting or growing your family in 2026, here’s some proactive steps you can take before conception to improve your chances of a healthy pregnancy and give both you and your partner the best possible start to your fertility journey.
Why is it important to set fertility goals?
Setting fertility goals doesn’t just mean picking a date to start trying for a baby. It’s about ensuring you’re physically and mentally prepared for the journey ahead.
When you take the time to plan, you create space to address any health concerns, align your expectations as a couple, and build excitement for what’s to come.
Fertility goals also give you a roadmap to follow, reducing anxiety and helping you feel more in control. Whether you’re optimising your health, improving your lifestyle, or simply learning more about your cycle, these intentional steps can make a meaningful difference to your fertility outcomes and overall wellbeing.
For many couples, incorporating a trusted fertility supplement such as Impryl early in the process can be a helpful part of supporting egg and sperm health before trying to conceive.
Planning for pregnancy: Tips for women
Preparing your body for pregnancy involves more than just stopping contraception.
The months leading up to conception are an opportunity to build nutritional reserves, identify potential health issues, and create habits that support both fertility and a healthy pregnancy.
Here’s what women planning for pregnancy can do to prepare their minds and bodies for this special journey.
Get a health and fertility check-up
Before you start trying, it’s worth scheduling a pre-pregnancy appointment with your GP or fertility specialist. Request bloodwork to assess hormone levels, thyroid function, vitamin D, and overall wellness.
If you have conditions like PCOS, thyroid disease, or diabetes, have an open conversation about how to manage them for optimal fertility. Women with PCOS, for example, might benefit from a targeted supplement like Inofolic to help improve insulin sensitivity and hormonal balance.
Take time to review your medications to ensure they’re pregnancy-safe and check vaccinations such as rubella, varicella, hepatitis B, flu, and COVID boosters – some can’t be given during pregnancy.
Understanding your fertility test results early allows you to take targeted steps and receive guidance if any results are concerning.
Start taking prenatal vitamins and supplements
It’s a good idea to begin a prenatal vitamin regimen at least three months before conception. Focus on folate, iron, and omega-3 fatty acids, which support early pregnancy development. Folic acid is critical in the first weeks of pregnancy for neural tube development, and iron helps maintain healthy blood volume.
Fertility supplements like Impryl can provide additional nutrients to support egg quality and hormone balance. Chat with your healthcare provider about doses and timing to ensure your supplement plan aligns with your individual needs.
Track your cycle and ovulation
Understanding your cycle helps identify your fertile window: the days when conception is most likely. Consider using fertility apps, ovulation predictor kits, or basal body temperature tracking to pinpoint ovulation.
Regular tracking also helps identify irregular cycles, which may indicate hormonal imbalances. If you experience irregular periods or have difficulty tracking ovulation, don’t hesitate to speak to a healthcare professional early to optimise your chances of conception.
Strengthen your body
Regular physical activity improves insulin sensitivity, hormone balance, and overall fertility. Try to include a combination of gentle cardio (walking, swimming), strength training, and core/pelvic floor exercises that feel good to you.
Maintaining a healthy weight for you supports ovulation and hormone regulation – being underweight or overweight can hinder fertility. Don’t hesitate to seek professional guidance if you’re unsure about your ideal activity level or weight targets, focusing on nurturing your body rather than achieving a specific number.
Improve your lifestyle and diet
Nutrition plays a vital role in fertility, and it doesn’t have to be complicated. Prioritise whole, nutrient-dense foods: colourful vegetables, whole grains, lean protein, and healthy fats like avocado and olive oil.
Try to limit caffeine, alcohol, and processed foods high in sugar or unhealthy fats. Quitting smoking or vaping is one of the best things you can do for egg quality and overall reproductive health.
Where possible, reduce exposure to environmental toxins such as pesticides, chemical cleaners, and BPA-containing plastics. Making sustainable, consistent lifestyle adjustments improves both fertility and long-term health outcomes.
Prioritise sleep and reduce stress
Aim for 7–8 hours of sleep nightly, maintaining a regular sleep schedule where you can. Poor sleep disrupts hormone production and ovulation, so it’s worth prioritising.
Find ways to manage stress that work for you, whether that’s yoga, meditation, journaling, or mindful breathing exercises. Even short daily practices can significantly improve hormonal balance and mental wellbeing, supporting your readiness for conception.
Look after your mental health
Your mental wellbeing is just as important as your physical health when preparing for pregnancy. Anxiety, low mood, or past trauma can affect both health and fertility. Consider counselling, therapy, or journaling to process emotions and build resilience. Taking care of your mental health alongside physical readiness creates a strong, nurturing foundation for conception and parenthood.
Planning for pregnancy: Tips for men
Male fertility is equally important, as sperm health takes approximately three months to mature. The positive news is that lifestyle, diet, and health interventions you make now can have a real impact on your fertility in the near future. Impryl provides the key micronutrients to help optimise sperm health and reduce damage by unhealthy pollutants in the diet or environment.
Get a fertility and health check-up
Consider getting a semen analysis to evaluate sperm count, motility, and morphology. Check testosterone and general health metrics while you’re at it. Review medications, particularly testosterone therapy or finasteride, which can affect sperm quality. An early consultation with a healthcare professional ensures any necessary adjustments can be made well before you start trying to conceive.
Adopt a fertility-friendly lifestyle
What you eat really does support sperm health. Include wholesome foods and try to avoid over-processed foods. Maintain a healthy weight for your body, limit alcohol, and quit smoking or vaping to give your fertility the best chance.
Protect sperm health
Sperm production is temperature-sensitive – testicles require slightly cooler temperatures than the rest of the body. Try to avoid tight underwear, prolonged laptop use on your lap, hot tubs, and saunas when possible. Moderate exercise is beneficial, but overtraining can reduce sperm quality. Aim for a comfortable balance in physical activity to support reproductive health.
Manage stress and sleep
Chronic stress can reduce libido and affect sperm production, so finding ways to unwind is important. Engage in stress-relief activities that you enjoy, such as exercise, meditation, or hobbies that help you relax.
Prioritise consistent, restorative sleep (7–8 hours) as much as you can, as poor sleep disrupts hormone production, including testosterone. A structured sleep routine supports fertility and helps you feel your best overall.
Planning for pregnancy as a couple
Pregnancy planning is a shared journey that thrives on communication, emotional support, and practical preparation. This is an exciting time to grow closer as a couple.
Communicate and set shared goals
Take time to discuss your fertility timeline and any personal or professional goals you’d both like to achieve before starting a family. Talk openly and honestly about parenting styles, childcare preferences, and family involvement. Agree on how and when to share your exciting news with relatives and friends. These conversations foster alignment and reduce stress as you move forward together.
Take stock of your finances
It’s helpful to review parental leave, childcare options, and healthcare coverage before you start trying. Consider establishing or growing a ‘baby fund’ for essentials like nursery items, a pram, car seat, and clothing. Planning finances early reduces stress down the line and allows you to focus on conception and your growing family’s wellbeing.
Build emotional and relationship strength
Strengthen your connection through shared stress-relief activities, hobbies you both enjoy, or even couples yoga. You might also consider preconception counselling to navigate any concerns together in a supportive environment. Building emotional resilience and communication skills now will help you both face the changes and joys of pregnancy and parenthood with confidence.
Talk to a fertility specialist
If conception takes longer than expected (6–12 months of trying, or six months if you’re over 35), don’t hesitate to consult a specialist – there’s no need to worry in silence.
Early assessment and fertility support allow for proactive interventions, improving outcomes and reducing anxiety for both of you. Addressing concerns before they escalate increases the likelihood of a successful pregnancy and gives you both peace of mind.
How Impryl can help when planning for pregnancy
Impryl is a fertility supplement suitable for both men and women, carefully and thoughtfully designed to support reproductive health alongside lifestyle changes.
Formulated with methylfolate and other key micronutrients, it optimises cellular energy production, supports hormonal balance, and helps prepare your body for conception.
Starting Impryl at least three months before trying for a baby gives your body time to build optimal nutritional reserves, creating a strong foundation for fertility. When combined with healthy habits, a balanced diet, and professional guidance, Impryl can enhance your preconception journey and improve your readiness for this exciting new chapter.
