What to avoid when trying to get pregnant?

iChhori Team

What to Avoid When Trying to Get Pregnant

Starting a family is one of life’s most personal and transformative journeys. For many couples, conceiving a child happens naturally, but for others, it requires thoughtful planning and adjustments to lifestyle. Whether you're just starting out or have been trying for a while, understanding what not to do when trying to get pregnant can make all the difference.

This guide covers crucial habits, foods, and environmental factors to avoid when trying to conceive, with expert-backed advice to increase your fertility naturally.

1. Avoid Smoking (Both Partners)

Smoking significantly reduces fertility in both men and women. In women, it accelerates the loss of eggs and damages the reproductive organs. In men, it lowers sperm count and motility.

  • Women who smoke are more likely to experience delays in conception and complications during pregnancy.
  • Men who smoke may have abnormal sperm morphology, reducing chances of fertilisation.

Tip: Quitting smoking can increase your chances of conceiving by up to 40% according to UK fertility research.

2. Don’t Delay Medical Check-ups

It’s important not to wait too long before seeing a doctor if you’ve been trying to conceive without success.

  • If you’re under 35 and have been trying for 12 months, consult a GP or fertility specialist.
  • If over 35, seek advice after six months.

Underlying issues like PCOS, thyroid dysfunction, or low sperm quality can be addressed early with the right testing.

3. Avoid Excess Alcohol

Alcohol can interfere with ovulation and disrupt hormonal balance. In men, it can lower testosterone levels and sperm quality.

  • The NHS recommends avoiding alcohol altogether when trying to conceive.
  • Binge drinking is especially harmful to reproductive health.

Note: Even small amounts of alcohol can affect egg and sperm health. Consider switching to mocktails or herbal teas.

4. Don’t Ignore Ovulation Tracking

One of the biggest mistakes when trying to conceive is not timing intercourse with ovulation. The fertile window is usually 5 days before and the day of ovulation.

  • Use ovulation predictor kits (OPKs), fertility apps, or basal body temperature charts to track your cycle.
  • Having sex every 2–3 days during your cycle also increases chances of conception.

5. Avoid High Levels of Stress

Stress affects hormone regulation, particularly cortisol and prolactin, which may delay ovulation. It also impacts libido and sperm quality.

  • Practise mindfulness, meditation, yoga, or deep-breathing techniques.
  • Talk to a therapist if trying to conceive is causing emotional strain.

Example: A 2021 UK study found women with high anxiety levels had a 25% lower chance of conception during their fertile window.

6. Avoid Caffeine Overload

Moderate caffeine intake is considered safe, but excessive consumption may impair fertility. High caffeine levels can affect oestrogen production and delay conception.

  • Stick to 200mg or less per day (about one cup of brewed coffee).
  • Switch to herbal teas or decaf options where possible.

7. Don’t Over-Exercise or Under-Eat

While exercise is good, excessive workouts can disrupt your menstrual cycle and suppress ovulation. Similarly, under-eating or extreme dieting can cause hormonal imbalances.

  • Women with very low body fat may stop ovulating altogether.
  • Men may see a drop in testosterone levels with intense physical stress.

Balance is key—engage in moderate, enjoyable physical activity 3–5 times per week and ensure adequate nutrition.

8. Avoid Excess Heat (for Men)

Sperm production is sensitive to heat. Prolonged exposure to high temperatures can reduce sperm count and motility.

  • Avoid hot baths, saunas, and tight underwear.
  • Don’t keep laptops directly on your lap.

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9. Say No to Recreational Drugs

Illegal drugs such as marijuana, cocaine, and anabolic steroids can seriously impact fertility in both sexes.

  • In women, these drugs can disrupt menstrual cycles and cause miscarriage.
  • In men, they reduce sperm production and quality.

10. Avoid Exposure to Harmful Chemicals

Certain environmental toxins can harm reproductive health. These include:

  • BPA: Found in some plastics and canned foods, it mimics oestrogen.
  • Phthalates: Found in personal care products and plastics.
  • Pesticides: Found in non-organic produce and household sprays.

Choose BPA-free containers, natural personal care items, and organic produce when possible.

11. Don’t Overlook Male Fertility

Conception is a shared responsibility. In 40–50% of infertility cases, the male partner is a contributing factor.

  • Encourage male partners to get a semen analysis early on.
  • Support healthy lifestyle choices for both partners.

12. Avoid Unprotected Sex with STIs

Sexually transmitted infections like chlamydia and gonorrhoea can cause scarring in reproductive organs and hinder fertility. Many STIs are asymptomatic.

Get tested regularly and ensure both partners are clear before trying to conceive.

13. Don’t Rely Solely on Supplements

While folic acid and prenatal vitamins are important, they cannot compensate for an unhealthy lifestyle.

  • Take 400mcg of folic acid daily before and during early pregnancy.
  • Ask your GP about vitamin D, iron, and omega-3 needs.

Supplements are helpful, but real nutrition starts with food.

14. Avoid Certain Foods

Some foods may lower fertility or increase the risk of complications during early pregnancy:

  • High-mercury fish (e.g., swordfish, king mackerel)
  • Unpasteurised dairy products
  • Excessive soy (may interfere with hormone levels)
  • Trans fats found in fast food and baked goods

15. Don’t Ignore Thyroid Health

Both an underactive (hypothyroid) and overactive (hyperthyroid) thyroid can affect ovulation and increase the risk of miscarriage.

If you experience fatigue, weight changes, or irregular periods, get your thyroid tested early in your fertility journey.

Internal Links for Further Reading

Frequently Asked Questions (FAQs)

Can I drink coffee while trying to conceive?

Yes, but limit caffeine to under 200mg per day. High intake may affect fertility and increase miscarriage risk.

How long should I try to get pregnant before seeing a doctor?

If you're under 35, consult after 12 months; if over 35, see a doctor after 6 months of trying.

Does stress really affect fertility?

Yes, high stress can impact hormone levels and ovulation. Stress management is key when trying to conceive.

Can my partner’s lifestyle affect our chances?

Absolutely. Smoking, alcohol, poor diet, and lack of exercise can reduce sperm quality. Healthy choices matter for both.

Is it safe to exercise while trying to conceive?

Yes, moderate exercise supports fertility. Avoid overtraining or excessive high-intensity workouts.

Final Thoughts

Getting pregnant isn’t always as simple as we expect. While every body is different, avoiding these common pitfalls can help support your natural fertility and increase the chances of conception.

Stay proactive, patient, and prioritise your wellbeing. And remember: fertility is a shared journey—support each other and seek medical advice when needed. The right support, both emotionally and physically, can make all the difference on your path to parenthood.

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