Preparing for Pregnancy: 10 Things I’d Do Before Trying to Conceive
- reproductiveacupun
- Nov 13
- 3 min read
Preconception care isn’t just about taking a prenatal vitamin, it’s about supporting your body, hormones, and overall health to create the best possible foundation for fertility.
Whether you’re planning to start trying to conceive in the next three to six months, these ten steps can help optimise your fertility, balance your hormones, and support your journey toward a healthy pregnancy.
1. Start Prenatal Vitamins Early
Both partners should begin a high-quality prenatal vitamin 3 to 6 months before trying to conceive. Choose a formula that contains bioavailable, active nutrients (such as methylated folate and B12) rather than synthetic forms. This ensures your body can absorb and utilise them effectively. These nutrients play a vital role in supporting egg and sperm health, hormonal balance, and early foetal development.
2. Track Your Cycle with BBT Charting
Tracking your Basal Body Temperature (BBT) for at least three months helps remove the guesswork from conception. By charting your cycle, you can pinpoint ovulation, understand your fertile window, and confirm whether ovulation is occurring which is a valuable insight that can improve timing and reduce stress when you start to try to conceive.
You can download our free BBT Charting Template and read more information about BBT Charting on our Journal post, Understanding Body Basal Temperature (BBT) Charting and Why It’s Helpful.
3. Complete Hormonal Blood Tests
Getting baseline hormonal testing provides key insights into your reproductive health.Ask your doctor for tests on Day 2 or 3 of your menstrual cycle to assess baseline hormone levels, and again 7 days after ovulation to check progesterone production. These results can help identify imbalances that may affect ovulation, implantation, or overall fertility.
4. Check General Health Markers
Both partners should complete general blood tests to check factors that may influence fertility; including iron, thyroid function, vitamin D, B12, zinc, and inflammatory markers. A healthy body supports healthy hormones, so addressing nutrient deficiencies or underlying issues early can make a big difference.
5. Reduce Alcohol and Stop Smoking
Reducing or avoiding alcohol, smoking, and vaping at least 3 months before trying to conceive can significantly improve egg and sperm quality. Even moderate lifestyle changes can enhance hormone balance and reproductive outcomes.
6. Limit Exposure to Endocrine Disrupting Chemicals (EDCs)
Small, consistent changes can help reduce your exposure to harmful chemicals found in plastics, skincare, and cleaning products.Look for “fragrance-free,” “BPA-free,” and “paraben-free” labels, and consider switching to glass or stainless steel for food storage. You can read more about EDCs and fertility on our journal post, Endocrine Disruptors: What Are They and How Do They Affect Reproductive Hormones and Fertility?.
7. Prioritise Nutrition
Focus on a whole-food, nutrient-dense diet that supports hormone health. Choose organic where possible, limit processed foods, and aim for 1.5 grams of protein per kilogram of body weight daily. Nutrients from fresh vegetables, lean protein, healthy fats, and fibre-rich foods support optimal egg and sperm development.
8. Balance Movement and Rest
Regular movement helps improve blood flow to the reproductive organs and supports hormone regulation. We recommend aim for:
Strength training 3 times a week
Walking, swimming, yoga, or pilates twice a week
8 hours of sleep nightly, ideally before 10 pm
Both sleep and exercise help regulate stress hormones and improve fertility outcomes.
9. Come Off Hormonal Contraception Early
If you’re using hormonal contraception (such as the OCP, Mirena, or implant), consider stopping or removing it 6–12 months before trying to conceive.This gives your body time to re-establish natural cycles and hormone rhythms.
10. Begin Acupuncture
Acupuncture is a powerful way to prepare your body for conception. We recommend starting weekly sessions for at least 3 months before trying to conceive. Acupuncture can help:
Regulate your menstrual cycle
Improve blood flow to the uterus and ovaries
Support hormonal balance and reduce inflammation
Creating the Best Foundation for Conception
Preparing for conception takes time and it’s worth it for the health of your pregnancy, postpartum and the health of your baby. These small, consistent steps can optimise your fertility and support a healthy pregnancy when the time is right.
If you’d like guidance tailored to your unique cycle and health, our practitioners can help you create a personalised preconception plan.
Book an Initial Consultation or a Complimentary Discovery Call below.
(03) 9132 0287
@reproductive.acupuncture
Written by Meghan Smith
BHSc (TCM)
AHPRA and AACMA
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