What Lifestyle Changes Should I Make Before and During IVF?

Preparing for IVF is both a physical and emotional journey, and the lifestyle choices you make during this time can significantly impact your success. Small, consistent changes can improve egg and sperm quality, regulate hormones, and support a healthy pregnancy. Here are essential lifestyle adjustments to consider before and during your IVF treatment.

1. Maintain a Healthy, Balanced Diet

Nutrition plays a crucial role in fertility. Aim for a diet rich in:

• Fresh fruits and vegetables

• Whole grains

• Lean proteins like eggs, fish, and legumes

• Healthy fats such as nuts, seeds, and olive oil

Reduce intake of processed foods, fried items, excessive sugar, and packaged snacks. A Mediterranean-style diet is often recommended for improving reproductive health.

2. Reach and Maintain a Healthy Weight

Being significantly overweight or underweight can disrupt hormonal balance and affect IVF outcomes.

• Aim for a BMI between 19–25 if possible.

• Engage in moderate exercise such as walking, yoga, or light strength training.

Avoid heavy workouts or high-intensity training during treatment, as they may impact ovulation and embryo implantation.

3. Reduce Caffeine and Avoid Alcohol

Moderate caffeine is acceptable, but restrict intake to one cup of coffee per day.
Alcohol should be avoided completely by both partners, as it can reduce sperm quality and interfere with hormone levels.

4. Quit Smoking and Avoid Secondhand Smoke

Smoking is strongly associated with reduced fertility in both men and women. It affects egg quality, sperm count, and embryo implantation.
Quitting smoking 2–3 months before IVF significantly improves success rates.

5. Improve Sleep Quality

Good sleep supports hormone regulation, ovulation, and emotional well-being.
Aim for:

• 7–8 hours of restful sleep each night

• Consistent sleep schedule

• Reduced screen time before bed

6. Manage Stress Effectively

Stress does not directly stop conception, but it can affect sleep, hormones, and emotional health during IVF. Helpful stress-relief practices include:

• Yoga and meditation

• Deep breathing exercises

• Light outdoor walks

• Counseling or support groups

• Journaling

7. Limit Exposure to Toxins

Environmental toxins such as pesticides, plastics, and chemicals can impact fertility.

• Use BPA-free bottles and containers

• Avoid harsh cleaning products

• Wash fruits and vegetables thoroughly

• Choose organic produce when possible

8. Take Doctor-Recommended Supplements

Always consult your fertility specialist before starting supplements. Common recommendations include:

• Folic acid

• Vitamin D

• CoQ10 (for egg quality)

• Omega-3 fatty acids

• Prenatal vitamins

Men may be advised to take antioxidants to improve sperm quality.

9. Stay Hydrated

Proper hydration supports blood circulation, hormone transport, and overall reproductive function.
Aim for 2–3 liters of water per day unless your doctor advises otherwise.

10. Follow Medication Instructions Carefully

During IVF, injections and hormonal medications must be taken at precise times.

• Set alarms or reminders

• Ask your nurse to demonstrate injections

• Keep a medication checklist

Conclusion

Adopting healthy lifestyle changes before and during IVF can significantly enhance your chances of success. A balanced diet, regular exercise, stress management, and avoidance of toxins form the foundation of a fertility-friendly lifestyle. Working closely with your IVF specialist and making mindful everyday choices will help create the best environment for conception and a healthy pregnancy.