What You Can Do Before Pregnancy to Boost Fertility and Set the Stage for Thriving Children — Without Overwhelm or Guesswork
This post was written by Dr. Aerin Sembhi, MD of Sembhi Integrative. Aerin is a member of the Heybrook Provider Network. You can find all of our incredible go-to-experts here!
When I prepared for my first baby, I thought I was doing everything right. I ate what I believed was a healthy diet, stayed active, and followed the advice I could find online. But despite my efforts, I faced unexpected challenges postpartum—and my baby struggled too.
By the time I reached my later pregnancies, I approached things differently. I made intentional changes to my nutrition, stress management, and lifestyle. The difference in my children’s health was undeniable.
This is what I want every woman to know: the choices you make before pregnancy can directly influence your baby’s brain, metabolism, and immune system—for life. Even more, those decisions ripple forward, shaping the health of future generations.
The good news? You don’t need to do everything at once or completely overhaul your lifestyle. With a few focused, evidence-based steps, you can boost your fertility, protect your baby’s development, and feel more confident as you prepare for motherhood.
Step 1: Optimize Your Body’s Environment
Your body is the first home your baby will ever know. Creating a healthy environment now helps you conceive more easily and supports your baby’s early growth. Here are simple, effective ways to start:
Eat an anti-inflammatory diet. Prioritize colorful vegetables, high-quality proteins, and healthy fats. This type of eating reduces inflammation, balances hormones, and improves fertility.
Balance blood sugar. Include protein, fiber, and fat at every meal or snack. Avoid skipping meals and aim for consistent eating times to keep your energy and hormones stable.
Support restorative sleep. Stop eating about three hours before bedtime and limit bright overhead lights and screens one hour before bedtime to improve sleep quality.
Transform stress. Tools like meditation, yoga, deep breathing, or HeartMath can lower cortisol levels, making it easier to conceive and stay healthy during pregnancy.
Limit toxins. Reduce exposure to plastics, pesticides, and harsh household chemicals. Even small changes, like switching to glass containers or natural cleaning products, make a difference.
Move your body. Exercise that combines strength, mobility, and endurance helps regulate hormones, reduce stress, and prepare your body for the demands of pregnancy and postpartum recovery.
Step 2: Replenish Key Nutrients and Find the Sweet Spot
Nutrients don’t just “fuel” your body—they can actually influence how your baby’s genes are expressed. This field, known as epigenetics, shows us that nutrition before and during pregnancy influences child development and impacts the lifelong health of your baby.
Focus on these essentials:
Choline – Found in egg yolks and liver, it plays a critical role in brain development.
B vitamins – From leafy greens, meat, and seafood; they support metabolism, energy, and DNA expression.
Antioxidants – From colorful fruits and vegetables, they protect cells from damage and support immune function.
⚠️ A word of caution: more is not always better. High doses of folate or vitamin A (from foods like beef liver or megadoses in supplements, for example) can be harmful during pregnancy. That’s why getting professional guidance and lab testing when needed is essential prior to pregnancy. Precision—rather than guesswork—ensures you and your baby get exactly what you need.
Bonus: The Role of Breastfeeding
Even after birth, your baby’s genes are still being shaped by the nourishment and safety you provide. Breastfeeding, when possible, continues this process, supporting immunity, brain development, and emotional connection.
And if breastfeeding isn’t possible, don’t worry—what matters most is creating a sense of safety, nourishment, and bonding. Those are the building blocks of healthy development, no matter the feeding method.
Preparing for Motherhood Doesn’t Have to Be Overwhelming
Boosting fertility and protecting your baby’s health isn’t about perfection. It’s about making a few intentional, science-backed choices that have lifelong benefits.
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ABOUT THE AUTHOR: AERIN SEMBHI
Dr. Aerin Sembhi is the founder of Sembhi Integrative | Early Motherhood Wellness. As a physician and mother of four, she guides women to feel strong, supported, and empowered at every stage of motherhood.
Disclaimer: This blog is for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease, and it should not replace personalized medical advice. Always consult with your physician or qualified healthcare provider regarding your health, medical condition, or treatment.