When planning for a family, many couples focus on diet and lifestyle changes once pregnancy is confirmed. But one crucial phase often gets overlooked: preconception care. This essential aspect of reproductive health can significantly influence the health of both parents and their future children, even before conception occurs.
Preconception care refers to the nutritional, lifestyle, overall health, environmental impacts, fertility and timing a person/couple undertakes before trying to become pregnant. It’s a proactive approach that optimizes health outcomes, identifies potential risks, and helps ensure a smooth and healthy journey into parenthood.
Laying the Foundation for a Healthy Pregnancy
The first few weeks of pregnancy are critical to fetal development—often before a woman even knows she’s pregnant. During this time, major organs begin to form, and the risk of birth defects is highest. Preconception care ensures that the body is ready to support a pregnancy from day one, helping to reduce risks such as neural tube defects, miscarriage, and low birth weight. Laying this foundation of health also has lifelong and intergenerational impacts.
Providing optimum nutrition during this time increases the chances of conceiving, supports the health of the mother during pregnancy, the growth and development of your baby and supports your recovery and the ongoing development of your child.
For a healthy pregnancy you need a healthy egg, healthy sperm, a healthy, luscious uterine lining for the fertilised egg to implant and a good supply of essential nutrients to nourish the growth of that embryo.
It takes up to 3½ months for sperm to generate and eggs to mature, so preconception care recommendations are best started 3-6 months before trying to conceive. This will allow maximum uptake of nutrients, detoxification and help you to physically and emotionally prepare for pregnancy and parenthood.
Managing Chronic Health Conditions
Many chronic conditions—like diabetes, hypertension, thyroid disorders, or autoimmune diseases—can complicate pregnancy if not properly managed. Preconception care involves reviewing and optimizing treatment plans to reduce risks to both the mother and the baby. For example, high blood sugar levels in the early weeks of pregnancy can increase the risk of birth defects and miscarriage. Managing these conditions before conception gives both mother and baby the best possible start.
Supplement and Medication Review
Certain medications that are safe under normal circumstances may pose risks during pregnancy. A preconception visit allows healthcare providers to review all prescriptions, over-the-counter drugs, and supplements to ensure safety. Certain supplements are recommended both before and during pregnancy to support the growth and development of the egg, sperm and foetus and support the health of the mother. Ideally, this should begin at least 3 months before conception, even earlier if possible.
Addressing Lifestyle Factors
Preconception care provides a structured opportunity to evaluate lifestyle habits that could impact fertility and pregnancy. These may include:
• Smoking, caffeine and alcohol consumption, all of which can affect fertility and increase the risk of complications.
• Diet and nutrition, to ensure adequate intake of essential vitamins, omega 3’s and minerals.
• Exercise habits, maintaining a healthy weight and improving overall well-being.
• Underlying health issues, these can include gut issues and the gut and vaginal microbiome, thyroid imbalance, sleep disturbance, immune issues. These can lead to hormone imbalances, nutrient absorption issues, increased risk of implantation issues and higher miscarriage rates to name a few.
• Mental health, as stress, anxiety, and untreated depression can all influence reproductive health, hormone balance and parenting readiness.
Optimising and Improving Fertility Outcomes
For couples struggling with infertility, preconception care can identify underlying issues early. Hormonal imbalances, irregular cycles, or sexually transmitted infections can all affect the ability to conceive.
Partner Involvement
Preconception care isn’t just for women. Men’s health also plays a significant role in fertility and pregnancy outcomes. Poor diet, smoking, alcohol use, and exposure to environmental toxins can affect sperm quality. Including male partners in preconception health discussions ensures that both individuals are contributing to a healthy start for their child.
Personalised preconception care takes a holistic, individualised approach to preparing the body, mind, and spirit for conception. It recognizes that each person’s fertility journey is unique, shaped by their lifestyle, environment, emotional health, and physical constitution. Rather than simply addressing symptoms, naturopathic care seeks to uncover and treat the root causes of reproductive imbalances—whether they stem from hormonal disruptions, poor gut health, nutritional deficiencies, toxin exposure, or chronic stress. Through in-depth consultations, functional testing, and careful observation, a naturopathic practitioner develops a tailored plan that may include herbal medicine, therapeutic nutrition, detoxification support, lifestyle advice, advice about reducing exposure to environmental toxins and mind-body practices. This whole-person approach not only enhances fertility but also promotes long-term wellness, creating an optimal foundation for a healthy pregnancy and healthy child.
Want Personalised Support?
If you’re preparing for conception or IVF, Contact me – Nicole Haak | Naturopathy for fertility, hormone imbalance, gut and thyroid health for a free 15 minute discovery call to discover how I can support you to optimise your pregnancy success with personalised preconception care.
Preconception care is about more than just getting ready to have a baby—it’s about empowering individuals and couples to take control of their reproductive health, reduce preventable risks, and set the stage for a healthy family. A little preparation today can lead to a lifetime of benefits for both parents and children.
Author:
Nicole Haak
www.nicolehaak.com.au
No two fertility journeys are the same. Everyone arrives to their first appointment with a different set of circumstances, medical histories, emotional needs and personal goals. That’s why personalised care isn’t optional. It’s essential.
Fertility is complex, and so are you
Fertility treatment involves many variables including, hormone levels, egg quality, sperm health, medical conditions, past interventions, timing, lifestyle and more. These factors can interact in complex ways and look different for every person or couple.
Take, for example, a woman with polycystic ovary syndrome (PCOS). Her treatment plan will likely be very different from someone with low ovarian reserve. Similarly, a same-sex couple exploring donor options will have their own unique considerations. There’s no standard route, and nor should there be.
Evidence and empathy working together
Personalisation isn’t just about adjusting hormone doses or choosing between IVF, ICSI or IUI. It’s also about taking the time to listen, to understand what matters most to you, such as your values, goals and emotional readiness.
Some prefer to start with the least invasive options. Others feel time is critical and want to move straight to more advanced treatment. Both approaches are valid. What matters is that your choices are respected and your care is guided by both clinical insight and genuine understanding.
Better outcomes through tailored pathways
Research consistently shows that tailoring fertility treatment to the individual leads to better outcomes. This could mean selecting a stimulation protocol that aligns with your egg reserve, recommending targeted tests to uncover hidden factors, or adjusting the timing of treatment to suit your life.
Fertility care shouldn’t take over your world, it should fit into it. It’s about getting the details right. The right treatment, at the right time, for the right person.
When every step is personalised, you get the best possible chance of success.
More than one path to parenthood
Many people assume fertility treatment means IVF. Personalisation starts with exploring all the options. For some, ovulation induction or IUI may be the most effective and least invasive place to start. For others, IVF, with or without genetic testing, might be the right path based on their specific circumstances. For single parents by choice and same-sex couples, donor eggs, sperm or embryos may be part of the journey.
Care that builds confidence
Fertility treatment can feel overwhelming. There are decisions to make, information to process and emotions to navigate. When you know your care has been designed specifically for you, it builds trust in the process and confidence in the plan.
Personalisation at Create Fertility
At Create Fertility, we bring together advanced reproductive science and deeply personalised care. We understand that no two patients are the same, which is why every treatment plan is designed around the individual, their medical profile, personal circumstances and emotional needs.
Whether that means starting with less invasive options like ovulation induction, or progressing to IVF with advanced genetic testing, we focus on what’s right for you. Because your fertility treatment isn’t just about science, it’s about you.
Author:
Dr Scott Pearce
Create Health
Create Fertility
When a woman starts considering solo motherhood, it’s one of the most courageous and confronting decisions she’ll ever make. It’s not a backup plan, and it’s definitely not giving up on love. It’s choosing not to let time, circumstance, or the absence of a partner stand in the way of becoming a mum.
But while this path is empowering, it’s also filled with emotions that can be hard to put into words, especially in the early stages. That’s where her support network comes in.
Whether you’re a friend, family member, or colleague, here’s what women on this journey wish you knew:
1. She’s not “giving up”.
One of the most common misconceptions is that women are “giving up on love.” Nothing could be further from the truth.
She’s choosing to honour her biological timeline, her emotional wellbeing, and her desire for motherhood, without waiting for the perfect partner, or perfect moment. Even better, she isn’t rushing into a relationship just to have children, which might end up in co-parenting if she doesn’t take the time to ensure she has found the right person for her.
She’s not giving up; she’s stepping up.
If you want to support her, recognise the strength it takes to make this decision. A simple “I’m proud of you for doing what feels right for you” goes a long way.
2. Don’t say “just have a one-night stand”
This is one of the most common and insulting comments women hear when they open up about considering solo motherhood. It might be said jokingly, but it dismisses everything thoughtful, ethical, and deeply personal about this decision.
Suggesting she “just have a one-night stand” implies she should deceive a man into conceiving a baby – something no woman on this path would ever do. It’s not only unethical, but if she knowingly conceives with a man, he is the child’s father and therefore financially liable and legally entitled to custody, regardless of her intentions.
If she doesn’t know who the man is, that creates lifelong consequences for the child, who would grow up never able to access half of their genetic history or medical background.
Choosing to conceive using a donor is an act of responsibility, transparency, and love – for herself and her child. It ensures her child’s right to know where they come from one day and protects everyone involved legally and emotionally.
3. The early stages are the hardest.
The early stages of solo motherhood can be the loneliest. She might be processing grief for the life she imagined, fear about doing it alone, or anxiety about what others will think.
Don’t push for updates or ask how treatment is going – that pressure can feel enormous. Instead, make it clear that you’re there, judgment-free, whenever she’s ready to talk.
Try saying: “You don’t have to share anything before you’re ready. I won’t ask for updates, just know I’m here whenever you want to chat or a distraction.”
That small act of understanding can make her feel safe enough to keep going.
4. Don’t try to fix it.
Most women considering solo motherhood have already spent months (if not years) researching, questioning, and soul-searching. They don’t need advice; they need support.
What she needs are small, tangible gestures:
Drop off dinner during a treatment cycle.
Offer to pick her up from her egg collection.
Ask if she wants company for a scan or appointment.
She’ll tell you what she needs if she feels safe enough to do so, and offering ways you can help her will make it easier for her to ask.
5. Everyone needs a village.
When you become a solo mum, there’s no default co-parent. That’s why finding a like-minded community is so important — other women who get it, without explanation.
The right support network can make all the difference, and it doesn’t have to come from family alone. Online and in-person communities, like the Solo Mum Society Facebook Group, or the Bump membership, provide connection, laughter, support and reassurance that she’s not the only one walking this path.
Encourage her to find her village. Because when she connects with other solo mums, she discovers a world where she finally feels safe to express how she’s feeling without having to explain or justify it.
The bottom line
Solo motherhood isn’t a plan B — it’s a bold, beautiful choice to create life on your own terms.
If someone in your life is walking this path, the best thing you can do is stand beside her, listen without judgment, and remind her she’s not alone.
And if she hasn’t yet found her village, send her to Solo Mum Society — where empowered women become mothers, and mothers become unstoppable.
By Alisha Burns, Founder – Solo Mum Society
Website – www.solomumsociety.com
Instagram – @noneedforprincecharming
Facebook – Solo Mum Society
Podcast – No Need for Prince Charming
Pregnancy is a profound time of change and as the body prepares to grow and nourish new life, nutritional needs shift significantly. Among the most important nutrients are Omega-3 fatty acids, particularly EPA and DHA, which play vital roles before, during and after pregnancy.
Omega-3s support cell membrane health, regulate inflammatory and immune responses, and strengthen the intestinal barrier, helping to reduce systemic inflammation. For fertility and pregnancy, this is crucial. Long-chain polyunsaturated fatty acids (LCPs), the building blocks of fats, are especially important for both mothers and babies. They contribute to brain development¹, nervous system function², and healthy vision³.
With the worlds largest peer reviewed publication on omega 3, Zinzino’s test-based nutrition concept is world-leading. Read more here: https://lipidworld.biomedcentral.com/articles/10.1186/s12944-025-02676-6
Prenatal supplementation with Omega-3 is recommended at least six months before conception. These nutrients remain just as important throughout pregnancy, after delivery, and during breastfeeding, supporting maternal well-being while also aiding fetal brain and eye development, reducing the risk of preterm birth and promoting healthy growth in infants. Balanced Omega 6:3 ratios provide benefits from preconception right through to all stages of life.
Why BalanceOil+ Stands Out
BalanceOil+ is a premium Omega-3 supplement enriched with olive polyphenols and vitamin D3. Unlike standard fish oil, its high polyphenolic content improves nutrient absorption and protects cells from oxidation. Derived from wild-caught small fish and pre-harvest extra virgin olive oil, BalanceOil+ adjusts and maintains healthy EPA + DHA levels and supports the optimal Omega 6:3 ratio. It also contributes to normal heart², brain¹, and immune⁴ function.
Safety and purity are key during pregnancy. BalanceOil+ is sustainably sourced, molecularly tested for toxins and free from environmental contaminants, making it a safe choice for expectant and new mothers. With its natural taste and easy integration into a smoothie or juice, it’s a convenient daily habit.
With over 15 EFSA-approved health benefits, BalanceOil+ helps women navigate the physical and emotional demands of pregnancy and beyond. It’s more than a supplement. It’s a daily step toward ensuring the body is in its best possible state for motherhood.
Is your omega 6:3 ratio in balance? Test! Don’t guess!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Have you been told your eggs are “too old”? That IVF is your only hope — and even then, your chances are super slim?
You’re not alone.
I’ve worked with so many women who’ve been given this same bleak outlook — and yet, they’ve gone on to create healthy pregnancies and beautiful babies well into their 40s. You can too.
Because here’s the truth:
Your eggs are NOT old.
In fact, they’re not even eggs yet! At this stage, they’re tiny primordial follicles, and it takes around 90 days for these follicles to mature into the eggs that may be released at ovulation.
This is great news — because during that 90-day window, you have the power to shape the environment in which your eggs are developing. You can directly influence their quality and their potential to become your future baby.
IVF will NOT improve your fertility.
That’s right.
I work with some absolutely amazing IVF specialists and I’m grateful for the technology — but let’s be clear: IVF doesn’t make your eggs healthier. It simply helps retrieve more of them. Whether those eggs are capable of becoming a baby still comes down to you — and the health of the egg and sperm you’re working with.
Whether you’re trying to conceive naturally or through IVF, the journey to a healthy pregnancy starts long before you even see that positive test. And that journey starts today.
The Critical 90 Days Before Conception
The 90 days before conception is your window of opportunity. During this time, the choices you make — around food, lifestyle, and supplementation — have the power to:
- Improve egg (and sperm!) quality
- Reduce your risk of miscarriage
- Increase your chances of a successful pregnancy
- Set the stage for your baby’s long-term health
And the best part?
There are evidence-based, practical, doable steps you can take starting today.
Let’s dive into 5 powerful things you can start doing right now to boost your fertility over 40.
- Boost Your Omega-3 Intake
Omega-3s are a game-changer for fertility over 40.
These essential fats help reduce inflammation, improve ovarian function, enhance egg quality and help reverse the impact of aging on egg health. Studies show that women with higher omega-3 levels have:
- Better blood flow to the ovaries
- Improved egg maturation
- Higher chances of conception
- Lower rates of miscarriage
And the improvements can happen quickly. Even short-term dietary changes can boost egg quality — yes, even if you’re already over 40
How to boost Omega-3s:
- Eat 2–3 servings of fatty fish (like wild salmon or sardines) per week
- Add flaxseeds, chia seeds, walnuts, and hemp seeds to your meals
- Consider a high-quality fish oil supplement with 300–500mg EPA and 200–300mg DHA per 1000mg capsule
- Daily dose: 1000–6000mg (check with your healthcare practitioner)
TIP: I cover this in detail in the Your Fertile Pantry Program — it’s one of the first steps I recommend for egg health over 40.
- Prioritise Quality Sleep
Sleep is your body’s time to repair, reset hormones, and protect your eggs.
Melatonin, your sleep hormone, also acts as a powerful antioxidant for egg cells — shielding them from the oxidative stress that accelerates with age. This is why Melatonin is also often prescribed as a supplement by Fertility Specialists to promote better outcomes.
Sleep deprivation disrupts reproductive hormones and can lower your chances of conception.
Your fertility sleep checklist:
- Aim for 7–9 hours of sleep
- Create a calming bedtime routine
- Reduce screen time in the evenings
- Consider melatonin supplements if advised (especially during IVF)
A well-rested body is a fertile body. Never underestimate the power of a good night’s sleep.
- Quit Smoking (and Support Him to Quit Too!)
If you smoke, I say this with all the love in the world: please stop.
Smoking accelerates the decline of egg quality and quantity, increases DNA damage, and raises your miscarriage risk (even if you stop if you fall pregnant!). For men, it damages sperm DNA, lowers count and motility, and increases abnormalities. In fact smoking has been shown to have as much impact on egg quality as 10 extra years!
But there’s good news:
Your body begins to repair the moment you quit. And sperm regenerates every 72–90 days, so your partner’s sperm quality can improve significantly in just a few months.
Need support to quit? Look into nicotine-free tools, behavioural therapy, and support groups — it’s worth it for you and your future baby.
- Support His Sperm Health
Let’s talk about your partner for a moment.
Did you know that the egg can actually “fix” issues within the sperm to help create a healthy embryo? But after 40, our eggs have less energy to do that. That’s why healthy sperm matters more than ever.
Yet you’ll be told sperm is “normal” even when 90–96% of those swimmers are abnormal!
What to do:
- Request a copy of his semen analysis (and don’t just accept “it’s fine”)
- Add antioxidants like zinc, selenium and CoQ10
- Reduce heat exposure (no hot tubs or lycra cycling!)
- Eat a clean, nutrient-dense diet
- Minimise alcohol and stress
My Your Fertile Pantry Program goes deeper into ideal sperm ranges and what to look for.
Remember, it takes two to make a baby — and you both deserve to feel empowered.
- Fuel Your Fertility Through Food
Food is fuel for your fertility. It’s information for your cells.
The nutrients you put on your plate directly impact the DNA of your eggs and sperm. In fact, one study found that gene expression began to change within just 6 days of dietary changes.
Here are some fertility-friendly favourites to start with:
- Leafy greens (folate, antioxidants)
- Avocados (healthy fats, hormone balance)
- Berries (reduce oxidative stress)
- Eggs (choline and protein)
- Wild-caught salmon (omega-3)
- Seeds (minerals, fibre, omega-3s)
- Plenty of filtered or spring water (cellular hydration)
And of course — avoid the fertility-zappers:
- Trans fats
- Alcohol
- Highly processed foods
- Artificial sweeteners
- Soft drinks
For more fertility foods (and what to avoid), grab my FREE Fertility Grocery List here.
Want a Step-by-Step Fertility Plan?
If you’re over 40 and trying to conceive, you don’t have time to waste on guesswork.
That’s exactly why I created Your Fertile Pantry. A 6-week online program packed with the specific foods, supplements, and lifestyle tools you need to boost your fertility naturally — whether you’re trying naturally or through IVF.
Final Thoughts
Your fertility story is not over at 40.
It’s just beginning a new chapter — one you can help write.
Take these next steps with intention, support, and the knowledge that you’re doing everything you can to create your healthy pregnancy… and your healthy baby.
With love and belief in your journey,
Tasha Jennings
Fertility Naturopath | Author | Educator
References
Al-Safi ZA, Liu H, Carlson NE, Chosich J, Harris M, Bradford AP, Robledo C, Eckel RH, Polotsky AJ. Omega-3 Fatty Acid Supplementation Lowers Serum FSH in Normal Weight But Not Obese Women. J Clin Endocrinol Metab. 2016 Jan;101(1):324-33. doi: 10.1210/jc.2015-2913. Epub 2015 Nov 2. PMID: 26523525; PMCID: PMC4701838.
Stanhiser J, Jukic AMZ, McConnaughey DR, Steiner AZ. Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 2022 May 3;37(5):1037-1046. doi: 10.1093/humrep/deac027. PMID: 35147198; PMCID: PMC9308390.
Van Heertum K, Rossi B. Alcohol and fertility: how much is too much? Fertil Res Pract. 2017 Jul 10;3:10. doi: 10.1186/s40738-017-0037-x. PMID: 28702207; PMCID: PMC5504800.
Anwar MY, Marcus M, Taylor KC. The association between alcohol intake and fecundability during menstrual cycle phases. Hum Reprod. 2021 Aug 18;36(9):2538-2548. doi: 10.1093/humrep/deab121. PMID: 34102671; PMCID: PMC8561243.
J Lyngsø, C H Ramlau-Hansen, B Bay, H J Ingerslev, K Strandberg-Larsen, U S Kesmodel, Low-to-moderate alcohol consumption and success in fertility treatment: a Danish cohort study, Human Reproduction, Volume 34, Issue 7, July 2019, Pages 1334–1344,
Hart, Roger J. Nutritional supplements and IVF: an evidence-based approach Reproductive BioMedicine Online, Volume 48, Issue 3, 103770
Ghasemi-Tehrani, H., Askari, G., Allameh, F.Z. et al. Healthy eating index and risk of diminished ovarian reserve: a case–control study. Sci Rep 14, 16861 (2024).
Eskew, A.M., Bedrick, B.S., Chavarro, J.E. et al. Dietary patterns are associated with improved ovarian reserve in overweight and obese women: a cross-sectional study of the Lifestyle and Ovarian Reserve (LORe) cohort. Reprod Biol Endocrinol 20, 33 (2022).
Bauer JL, Kuhn K, Bradford AP, et al. Reduction in FSH Throughout the Menstrual Cycle After Omega-3 Fatty Acid Supplementation in Young Normal Weight but not Obese Women. Reproductive Sciences. 2019;26(8):1025-1033
Every fertility journey is unique – filled with hope, strength, and moments that shape who we are. For most, IVF, pregnancy, and/or loss is not just a medical process but an emotional path that deserves to be honoured. That’s why I created Tiny Beginnings Co, where I transform ultrasound and embryo images into timeless paintings that celebrate your story.
Unlike generic keepsakes, these pieces are hand-painted with care and empathy, designed to give you something meaningful to hold onto – whether you’re celebrating the start of new life, honouring an angel baby, or cherishing the moment an embryo was first seen.
Why Custom Ultrasound and Embryo Paintings?
Many families keep ultrasound photos tucked away in a drawer, slowly fading with time. But what if that moment could be turned into something lasting and beautiful?
A custom ultrasound painting captures the excitement of seeing your baby for the first time, while an embryo painting is a powerful tribute to the hope and courage behind fertility treatment. These works are more than art—they’re a reflection of love, resilience, and connection.
For parents who have experienced loss, a painting can also serve as a gentle, healing reminder of the life that mattered, even if only for a short while. Many of my clients describe their artwork as a source of comfort and peace – something tangible to honour their baby’s memory.
Similarly, custom embryo paintings make deeply personal gifts to remember an unsuccessful embryo transfer, or to celebrate the excitement of that first embaby that sticks!
These pieces are a thoughtful, one-of-a-kind gift that goes beyond flowers or cards, and often become treasured heirlooms. Art that hangs on the wall not just as decoration, but as a daily reminder of resilience and love.
As someone who’s been through it, and understands the emotional weight of fertility journeys, I approach every painting with sensitivity. Each piece is:
Handmade with detail and precision – capturing every unique shape, shadow, and moment.
Personalised – colours, background, and styles can be tailored to your preferences.
Meaningful – created with the awareness that this is not “just art,” but a symbol of love, hope, or remembrance.
When you order from Tiny Beginnings Co. you’re not just purchasing artwork – you’re trusting me with a part of your heart, and I never take that lightly.
Bringing Your Painting to Life
Ordering your artwork is simple:
Choose your artwork style on my Etsy
Select your colours and other personalisations
Send me your ultrasound or embryo photo
Receive a hand-painted, one-of-a-kind piece made just for you.
Each painting is packaged with care and delivered safely to your door, ready to be displayed or gifted.
The journey through fertility treatment, pregnancy, or loss is never easy. But within those moments are stories of courage, resilience, and love that deserve to be remembered.
A custom ultrasound or embryo painting is more than just art—it’s a way of saying this mattered, this is part of me, and this love will always remain.
If you’re ready to celebrate your journey, honour your angel, or give a gift that will truly touch someone’s heart, visit Tiny Beginnings Co today.
