Things to Avoid When Trying to Conceive

Trying to conceive? Avoid common pitfalls that may hinder your fertility. From poor diet choices to stress and environmental toxins, small changes can make a big difference. This guide reveals what to steer clear of for a healthier conception journey.

Key Takeaways

• Avoid smoking and secondhand smoke: Both can reduce fertility in men and women and increase miscarriage risk.
• Limit alcohol and caffeine: Excess intake may disrupt ovulation and sperm quality, lowering chances of conception.
• Steer clear of processed foods and trans fats: These can interfere with hormone balance and ovulation.
• Minimize exposure to environmental toxins: Chemicals in plastics, pesticides, and cosmetics may affect reproductive health.
• Don’t ignore stress and poor sleep: Chronic stress and sleep deprivation can disrupt hormonal cycles essential for conception.
• Avoid over-exercising or extreme weight loss: Too much physical strain can suppress ovulation and reduce sperm count.
• Skip unproven fertility supplements without medical advice: Some supplements may do more harm than good if not needed.

Introduction: Your Journey to Conception Starts with Smart Choices

Trying to conceive can be one of the most exciting—and sometimes stressful—times in a couple’s life. Whether you’ve just started thinking about having a baby or have been trying for several months, it’s natural to want to do everything right. You’ve probably read about what to eat, when to have sex, and how to track ovulation. But equally important is knowing what *not* to do.

Many everyday habits and environmental factors can quietly work against your fertility, even if you’re otherwise healthy. The good news? Most of these are within your control. By identifying and avoiding common pitfalls, you can create a healthier environment for conception and increase your chances of a successful pregnancy.

This guide will walk you through the most important things to avoid when trying to conceive. We’ll cover lifestyle choices, diet, environmental exposures, and emotional well-being—all backed by science and real-world experience. Think of it as your fertility “do-not” list, designed to help you move forward with confidence and clarity.

1. Avoid Smoking and Secondhand Smoke

Smoking is one of the most harmful habits for fertility, and it’s something you should eliminate entirely when trying to conceive—whether you’re the one smoking or regularly exposed to secondhand smoke.

How Smoking Affects Female Fertility

In women, smoking can damage the fallopian tubes and cervix, making it harder for sperm to reach the egg. It also accelerates the loss of eggs, effectively speeding up menopause. Studies show that women who smoke take longer to conceive and are more likely to experience infertility. Even light smoking—just a few cigarettes a day—can reduce fertility by up to 30%.

Smoking during pregnancy increases the risk of miscarriage, ectopic pregnancy, and low birth weight. But even before pregnancy, it can disrupt hormone production and ovulation. Nicotine and other chemicals in cigarettes interfere with estrogen levels, which are crucial for a healthy menstrual cycle.

Impact on Male Fertility

Men aren’t off the hook either. Smoking reduces sperm count, motility (how well sperm swim), and morphology (the shape of sperm). It can also cause DNA damage in sperm, which may lead to failed implantation or early pregnancy loss. Research shows that men who smoke have a 13% lower sperm concentration than non-smokers.

Even if you’ve smoked in the past, quitting now can improve sperm quality within a few months. The body continuously produces new sperm, so positive changes can happen relatively quickly.

Secondhand Smoke Is No Safer

You might think avoiding direct smoking is enough, but secondhand smoke is also dangerous. Non-smoking women exposed to secondhand smoke have a higher risk of infertility and pregnancy complications. For men, passive smoking can still reduce sperm quality and increase oxidative stress in reproductive tissues.

If your partner smokes, encourage them to quit—not just for your fertility, but for your future baby’s health. Consider using nicotine replacement therapy or counseling to support the process. And if quitting isn’t immediate, at the very least, avoid smoking indoors or around you.

Practical Tips to Quit or Reduce Exposure

• Talk to your doctor about smoking cessation programs or medications.
• Use apps or support groups to stay motivated.
• Replace smoking breaks with a short walk or deep breathing exercises.
• If your partner smokes, ask them to do so outside and away from shared living spaces.
• Consider switching to nicotine-free alternatives only if recommended by a healthcare provider.

2. Limit Alcohol and Caffeine Intake

Many people enjoy a glass of wine with dinner or a morning coffee to kickstart the day. But when you’re trying to conceive, moderation is key—especially with alcohol and caffeine.

The Truth About Alcohol and Fertility

Alcohol can interfere with both male and female fertility. In women, even moderate drinking (defined as 1–2 drinks per week) has been linked to longer time-to-conception and reduced ovulation. Alcohol disrupts the balance of estrogen and progesterone, hormones essential for ovulation and implantation.

For men, alcohol can lower testosterone levels and reduce sperm production. Heavy drinking is especially harmful, but even regular moderate drinking can impair sperm quality over time.

Moreover, if you do conceive while drinking, there’s a risk of fetal alcohol spectrum disorders (FASDs), even in early pregnancy before you know you’re pregnant. Since many pregnancies are unplanned, it’s safest to avoid alcohol altogether when trying to conceive.

Caffeine: How Much Is Too Much?

Caffeine is a bit more nuanced. Studies show that high caffeine intake—more than 300 mg per day (about 3 cups of coffee)—may reduce fertility in women and increase miscarriage risk. However, moderate consumption (under 200 mg per day) appears to be relatively safe for most people.

For men, high caffeine intake has been linked to DNA damage in sperm, though the evidence is less conclusive. Still, it’s wise to keep caffeine in check.

Hidden Sources of Caffeine and Alcohol

It’s not just coffee and wine you need to watch. Energy drinks, sodas, chocolate, and even some medications contain caffeine. Similarly, alcohol can sneak into foods like desserts, sauces, and non-alcoholic beers (which still contain small amounts).

Tips for Cutting Back

• Switch to decaf coffee or herbal teas like chamomile or rooibos.
• Limit alcohol to special occasions—or eliminate it entirely during your conception window.
• Read labels on beverages and snacks to check for hidden caffeine or alcohol.
• Try caffeine-free alternatives like golden milk (turmeric latte) or fruit-infused water.
• If you’re used to multiple cups of coffee, taper down gradually to avoid withdrawal headaches.

3. Avoid Processed Foods and Trans Fats

What you eat plays a huge role in your fertility. While a balanced diet rich in whole foods supports reproductive health, processed foods and unhealthy fats can do the opposite.

The Problem with Processed Foods

Processed foods—like packaged snacks, fast food, sugary cereals, and frozen meals—are often high in refined sugars, unhealthy fats, and artificial additives. These can lead to insulin resistance, inflammation, and hormonal imbalances, all of which can interfere with ovulation and sperm production.

For example, women with PCOS (polycystic ovary syndrome) often struggle with insulin resistance, and a diet high in processed carbs can worsen symptoms and reduce fertility. Even women without PCOS can experience hormonal disruptions from poor dietary choices.

Trans Fats: The Silent Fertility Killer

Trans fats, found in many fried foods, margarine, and commercially baked goods, are particularly harmful. Research from the Nurses’ Health Study found that women who consumed the most trans fats had up to a 70% higher risk of ovulatory infertility compared to those who ate the least.

Trans fats increase inflammation and insulin resistance, and they may also interfere with the function of cell membranes in reproductive tissues. In men, trans fats have been linked to lower sperm concentration and motility.

Healthy Fats to Embrace Instead

Not all fats are bad. In fact, healthy fats are essential for hormone production. Focus on:

• Monounsaturated fats: Found in olive oil, avocados, and nuts.
• Omega-3 fatty acids: Found in fatty fish (like salmon), flaxseeds, and walnuts.
• Saturated fats in moderation: From sources like grass-fed butter or coconut oil.

These fats support hormone balance, reduce inflammation, and improve egg and sperm quality.

Building a Fertility-Friendly Diet

• Fill half your plate with vegetables and fruits at every meal.
• Choose whole grains like quinoa, brown rice, and oats over refined grains.
• Include lean proteins such as beans, lentils, eggs, and poultry.
• Snack on nuts, seeds, and yogurt instead of chips or candy.
• Cook at home more often to control ingredients and avoid hidden trans fats.

4. Minimize Exposure to Environmental Toxins

We live in a world full of chemicals—many of which can quietly affect our reproductive health. While you can’t avoid every toxin, reducing exposure is a smart step when trying to conceive.

Common Toxins That Harm Fertility

Some of the most concerning environmental toxins include:

• Phthalates: Found in plastics, fragrances, and personal care products. They mimic estrogen and can disrupt hormone function.
• Bisphenol A (BPA): Used in plastic containers and food can linings. It’s linked to reduced egg quality and sperm damage.
• Pesticides: Found on non-organic produce. They can interfere with hormone signaling.
• Heavy metals: Like lead and mercury, often found in contaminated fish or old paint. They can damage reproductive organs.
• Parabens and sulfates: Common in shampoos, soaps, and cosmetics. They may disrupt endocrine function.

How These Toxins Affect Conception

These chemicals are known as endocrine disruptors because they interfere with the body’s hormonal system. Even low-level exposure over time can reduce fertility in both men and women. For example, women with high levels of phthalates in their urine have been shown to have fewer eggs retrieved during IVF.

In men, exposure to BPA and phthalates has been linked to lower sperm count and motility. Pesticides can also reduce sperm quality and increase DNA fragmentation.

Simple Ways to Reduce Exposure

• Choose BPA-free or glass containers for food and drinks.
• Use natural cleaning products or make your own with vinegar and baking soda.
• Buy organic produce, especially for the “Dirty Dozen” (like strawberries, spinach, and apples).
• Avoid plastic wrap, especially when heating food—use parchment paper or glass lids instead.
• Read labels on cosmetics and personal care products. Look for “phthalate-free” and “paraben-free” options.
• Filter your drinking water to reduce exposure to heavy metals and chemicals.
• Open windows regularly to improve indoor air quality and reduce buildup of household chemicals.

5. Don’t Ignore Stress and Poor Sleep

Mental and emotional well-being are just as important as physical health when it comes to fertility. Chronic stress and poor sleep can throw your hormones out of balance and make conception more difficult.

How Stress Affects Fertility

When you’re stressed, your body produces cortisol, the “stress hormone.” High cortisol levels can interfere with the hypothalamus and pituitary gland, which regulate reproductive hormones like estrogen, progesterone, and testosterone.

In women, chronic stress can delay or prevent ovulation. It may also increase the risk of conditions like endometriosis or PCOS, which can affect fertility. In men, stress can reduce testosterone and sperm production.

Even if you’re not feeling “stressed,” daily pressures from work, finances, or relationship issues can build up over time and impact your body silently.

The Role of Sleep in Reproductive Health

Sleep is when your body repairs itself and balances hormones. Poor sleep—whether from insomnia, irregular schedules, or sleep apnea—can disrupt the menstrual cycle and reduce sperm quality.

Studies show that women who work night shifts or have irregular sleep patterns are more likely to experience infertility. Men who sleep less than 6 hours per night have lower testosterone and sperm count.

Managing Stress and Improving Sleep

• Practice mindfulness, meditation, or deep breathing for 10 minutes a day.
• Try yoga or gentle stretching to relax your body and mind.
• Set a consistent sleep schedule—go to bed and wake up at the same time every day.
• Create a calming bedtime routine: dim lights, avoid screens, and read or listen to soothing music.
• Limit caffeine and alcohol, especially in the afternoon and evening.
• Talk to a therapist or counselor if stress feels overwhelming.
• Consider couples counseling to strengthen your relationship and reduce tension during the conception journey.

6. Avoid Over-Exercising and Extreme Weight Changes

Exercise is great for your health—but too much of a good thing can backfire when you’re trying to conceive.

The Risks of Over-Exercising

Intense, prolonged exercise—like running marathons, doing daily high-intensity workouts, or spending hours at the gym—can suppress ovulation in women. This is because the body perceives extreme physical stress as a threat to survival, and reproduction becomes a lower priority.

Women who are underweight or have very low body fat may stop menstruating altogether (a condition called amenorrhea). Even if periods continue, ovulation may be irregular or absent.

In men, excessive exercise—especially endurance sports like cycling—can increase scrotal temperature and reduce sperm production. Tight clothing and prolonged pressure on the groin area can also contribute to lower sperm quality.

Healthy Exercise for Fertility

Moderate exercise, on the other hand, supports fertility. Activities like walking, swimming, yoga, and strength training can improve circulation, reduce stress, and help maintain a healthy weight.

Aim for 30 minutes of moderate activity most days of the week. Listen to your body—if you’re exhausted or sore, take a rest day.

Weight and Fertility: Finding the Sweet Spot

Both being underweight and overweight can affect fertility. Women with a BMI below 18.5 may have irregular cycles, while those with a BMI over 30 may experience hormonal imbalances like insulin resistance.

For men, obesity is linked to lower testosterone, reduced sperm count, and higher levels of DNA damage in sperm.

The goal isn’t to achieve a “perfect” weight, but to reach a healthy range through balanced nutrition and gentle exercise.

Tips for a Balanced Approach

• Avoid crash diets or extreme calorie restriction.
• Focus on sustainable lifestyle changes, not quick fixes.
• If you’re underweight, work with a dietitian to gain weight healthily.
• If overweight, aim for gradual weight loss (1–2 pounds per week).
• Choose low-impact exercises that you enjoy and can stick with long-term.
• Track your menstrual cycle to see if exercise changes affect ovulation.

Conclusion: Small Changes, Big Impact

Trying to conceive is a journey that involves more than just timing and biology. It’s about creating the healthiest possible environment for new life to begin. By avoiding harmful habits and making mindful choices, you’re not just increasing your chances of getting pregnant—you’re also laying the foundation for a healthier pregnancy and baby.

Remember, you don’t have to be perfect. Small, consistent changes can make a big difference. Quitting smoking, cutting back on alcohol, eating whole foods, reducing toxin exposure, managing stress, and exercising moderately are all powerful steps you can take today.

And if you’ve been trying for a while without success, don’t lose hope. Many couples face challenges, and there are medical options and support systems available. Talk to your doctor, consider fertility testing, and lean on your partner and loved ones for support.

Your body is capable of incredible things. Treat it with care, listen to its signals, and give it the best chance to do what it was designed to do. The journey to parenthood may have its ups and downs, but with the right mindset and habits, you’re already on the right path.

Frequently Asked Questions

Can I drink alcohol occasionally while trying to conceive?

It’s best to avoid alcohol entirely when trying to conceive, as even small amounts can affect hormone balance and increase miscarriage risk. If you do drink, limit it to very rare occasions and avoid binge drinking.

How long does it take for sperm quality to improve after quitting smoking?

Sperm quality can begin to improve within 1–3 months after quitting smoking, as new sperm are produced continuously. However, full recovery may take up to 6 months for optimal results.

Are all processed foods bad for fertility?

Not all processed foods are equal, but heavily processed items with added sugars, trans fats, and artificial ingredients should be limited. Focus on minimally processed, whole foods for the best fertility support.

Can stress really prevent pregnancy?

Yes, chronic stress can disrupt hormonal cycles and delay ovulation in women, and reduce sperm quality in men. Managing stress through relaxation techniques can improve your chances of conception.

Is it safe to use plastic containers when trying to conceive?

Avoid heating food in plastic containers, as heat can cause chemicals like BPA and phthalates to leach into food. Use glass, ceramic, or BPA-free containers instead, especially for warm or oily foods.

How much exercise is too much when trying to get pregnant?

More than 5–7 hours of intense exercise per week may suppress ovulation in women and reduce sperm quality in men. Moderate activity like walking, yoga, or light strength training is ideal for fertility.