At New World Fertility, we believe in a holistic approach where medical science meets mindful living. Over the years, we have seen how small but consistent lifestyle changes empower our patients to improve their chances of conception and overall well-being. If you’re preparing for IVF or planning to begin soon, these seven lifestyle habits can help you put your best foot forward.

1. Nourish Your Body with a Fertility-Friendly Diet

What you put on your plate directly impacts your reproductive health. Fertility is a delicate balance of hormones, egg and sperm quality, and uterine environment, all of which respond to nutrition.

Focus on a whole foods diet rich in antioxidants and essential nutrients. Leafy greens like spinach and kale, colorful fruits such as berries and oranges, and vegetables rich in vitamins and minerals help reduce oxidative stress — a known factor that can damage eggs and embryos.

Include whole grains like quinoa, brown rice, and oats to stabilize blood sugar levels and support hormonal balance. Proteins are vital, but choose lean animal proteins (chicken, fish) and plant-based sources (beans, lentils, tofu) for sustained energy.

Don’t forget healthy fats — omega-3 fatty acids found in flaxseeds, walnuts, and fatty fish reduce inflammation and improve blood flow to reproductive organs.

Limit processed foods, excess sugar, and trans fats as these can increase insulin resistance and hormonal disruption, lowering IVF success chances.

2. Maintain a Healthy Weight — Balance Is Key

Your weight has a profound impact on fertility. Both underweight and overweight individuals may experience hormonal imbalances, irregular ovulation, or reduced uterine receptivity.

Medical research shows that a Body Mass Index (BMI) between 18.5 and 24.9 is considered optimal for conception and IVF success. If you need to lose or gain weight, aim for gradual, sustainable changes rather than crash diets or extreme routines.

Working with a nutritionist can help you develop a personalized plan. Remember, the goal is overall wellness, not just a number on the scale.

3. Manage Stress Actively — Mind & Body Connection

Stress is often one of the toughest challenges faced by couples undergoing fertility treatments. The emotional rollercoaster, coupled with the uncertainty, can take a toll on your body.

Chronic stress leads to elevated cortisol levels, which can interfere with reproductive hormones like estrogen and progesterone, essential for ovulation and implantation.

At New World Fertility, we encourage patients to adopt stress-reducing practices such as:

• Meditation and mindfulness exercises — even a short daily practice can calm the nervous system.

• Gentle physical activities like yoga, tai chi, or walking, which release endorphins that elevate mood.

• Counseling and support groups — talking openly about your feelings with professionals or peers can provide emotional relief and a sense of community.

It’s important to acknowledge your feelings and give yourself grace. Stress management isn’t just a “nice to have”; it’s an essential pillar of your fertility journey.

4. Prioritize Quality Sleep Every Night

Sleep is your body’s natural repair and reset mechanism. During deep sleep, important hormones like growth hormone and melatonin are released, supporting egg quality and immune function.

Poor or irregular sleep patterns have been linked to hormonal imbalances, decreased fertility, and even miscarriage risk.

Aim for 7-8 hours of uninterrupted, restful sleep every night. To improve sleep hygiene:

• Maintain a consistent bedtime and wake-up schedule, even on weekends.

• Avoid screens (phones, tablets) at least an hour before bed. The blue light suppresses melatonin production.

• Create a calming pre-sleep routine like reading, warm baths, or gentle stretches.

• Keep your bedroom cool, dark, and quiet.

Good sleep fuels your body and mind, making you more resilient throughout the IVF process.

5. Quit Smoking and Limit Alcohol

Smoking and alcohol consumption negatively affect fertility in men and women alike. They reduce egg and sperm quality, disrupt hormonal balance, and decrease the chances of embryo implantation.

Studies show smokers may require higher doses of IVF medications and have lower success rates overall. Similarly, even moderate alcohol intake can impair fertility and pregnancy outcomes.

If you smoke, quitting as soon as possible — ideally several months before starting IVF — is vital. For alcohol, it’s best to avoid or drastically limit intake during treatment cycles.

Seeking support to quit is normal and encouraged. Many find counseling, nicotine replacement therapies, or support groups helpful in this process.

6. Moderate Your Exercise Routine — Balance Activity & Rest

Physical activity promotes healthy circulation, weight management, and stress reduction, all positive for fertility. However, excessive or intense exercise can stress your body and disrupt menstrual cycles.

Strive for moderate, enjoyable activities like brisk walking, swimming, or prenatal yoga. These exercises help improve blood flow to the uterus, enhance mood, and promote relaxation without overtaxing your system.

Avoid heavy lifting, extreme cardio, or high-impact sports close to your IVF cycle. Listen to your body and balance activity with adequate rest.

7. Stay Hydrated and Avoid Environmental Toxins

Hydration supports every bodily function, including the delicate environment of your reproductive organs. Aim to drink at least 8 glasses of water daily, adjusting for climate and activity levels.

Environmental toxins such as pesticides, BPA in plastics, and harsh chemicals found in some cosmetics or cleaning products can disrupt endocrine function and reduce fertility.

Minimize exposure by:

• Choosing organic produce when possible.

• Using BPA-free bottles and containers.

• Opting for natural or fragrance-free personal care products.

• Avoiding unnecessary chemical cleaners; use natural alternatives.

These small changes protect your body from harmful substances that could interfere with your IVF success.

Final Thoughts

Your IVF journey is unique and deeply personal. While medical treatment provides the technical means to conceive, your lifestyle sets the foundation for success. At New World Fertility, we support you not just with world-class technology but with guidance that nurtures your whole self — mind, body, and spirit.

By embracing these seven lifestyle changes, you empower yourself and enhance your chances of bringing home the baby you dream of. It’s not about perfection but progress — every healthy choice matters.

If you’re ready to start your IVF journey well-prepared and confident, contact New World Fertility today. Our expert team will partner with you every step of the way, tailoring treatment and lifestyle guidance for your best chance at success in 2025 and beyond.