While most people know to avoid smoking or heavy drinking, there are other, less obvious habits that affect fertility and healthy conception.
Here are six things to stop doing if you’re trying to get pregnant, backed by academic research and medical experts.
1. Stop Delaying Prenatal Nutrition
Many couples wait until after a positive test to start prenatal vitamins. But critical fetal development — particularly the neural tube — happens in the first 4–6 weeks, often before pregnancy is detected.
📖 Research shows: Folate supplementation before conception reduces the risk of neural tube defects by up to 70% (De-Regil et al., 2015, Cochrane Database).
👉 Takeaway: Start a high-quality prenatal vitamin at least 1–3 months before trying to conceive.
2. Stop Overdoing High-Intensity Exercise
Exercise is healthy, but overtraining can disrupt menstrual cycles and ovulation.
📖 Research shows: Vigorous activity exceeding 60 minutes daily may reduce fertility in some women (Gudmundsdottir et al., 2009, Human Reproduction).
👉 Takeaway: Choose moderate activity like walking, swimming, or yoga to support fertility.
3. Stop Excessive Caffeine Consumption
Caffeine is fine in moderation, but too much has been linked to fertility challenges and miscarriage risk.
📖 Research shows: High caffeine intake (>300 mg/day, about 3 cups of coffee) may reduce fertility (Weng et al., 2008, American Journal of Obstetrics & Gynecology).
👉 Takeaway: Limit caffeine to under 200 mg/day (about one 12-oz coffee).
4. Stop Ignoring Environmental Toxins
Everyday exposures—plastics, pesticides, and chemicals in personal care products—can affect reproductive hormones.
📖 Research shows: Endocrine-disrupting chemicals (like BPA and phthalates) are linked to reduced ovarian reserve and hormone disruption (ASRM, 2016, Fertility and Sterility).
👉 Takeaway: Avoid microwaving in plastic, choose BPA-free bottles, and swap to clean personal care products.
5. Stop Overlooking Male Fertility
Fertility isn’t just about women—male factors play a role in nearly half of cases.
📖 Research shows: Lifestyle habits like smoking, alcohol, poor sleep, and obesity all impact sperm health (Agarwal et al., 2021, World Journal of Men’s Health).
👉 Takeaway: Both partners should focus on nutrition, sleep, and healthy lifestyle choices.
6. Stop Ignoring Sleep & Stress
Rest and stress management are key to reproductive health.
📖 Research shows: Women with high stress had lower pregnancy rates during fertility treatments (Louis et al., 2011, Fertility and Sterility). Poor sleep also disrupts hormone rhythms critical for ovulation.
👉 Takeaway: Prioritize 7–9 hours of sleep and reduce stress with meditation, light movement, or therapy.
Final Thoughts
Conception isn’t just about timing, it’s about creating the right environment for a healthy pregnancy. By avoiding these six overlooked habits, you can improve your chances of conceiving and give your baby the best start.
At JoJo Vitamins, we’ve created stage-specific prenatal vitamins designed by OBGYNs to support you before, during, and after pregnancy. Because your journey to motherhood deserves expert care at every step.
✅ Academic References
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De-Regil LM, et al. (2015). Cochrane Database Syst Rev.
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Gudmundsdottir SL, et al. (2009). Human Reproduction.
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Weng X, et al. (2008). Am J Obstet Gynecol.
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Practice Committee of the ASRM. (2016). Fertility and Sterility.
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Agarwal A, et al. (2021). World Journal of Men’s Health.
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Louis JF, et al. (2011). Fertility and Sterility.
