Maintain a healthy body weight
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Include omega-3 fatty acids from sources like salmon, sardines, walnuts, and flaxseeds
Get enough folate, vitamin D, iron, zinc, selenium, and B vitamins
Stay well hydrated
Exercise regularly with moderate activity
Sleep 7 to 9 hours per night
Manage stress with relaxation techniques, mindfulness, or counseling
Avoid smoking and secondhand smoke
Limit alcohol intake
Reduce caffeine intake if excessive
Avoid recreational drugs
Minimize exposure to environmental toxins, pesticides, and endocrine disruptors
Limit exposure to BPA and phthalates from plastics and canned foods
Avoid overheating the body with frequent hot tubs or saunas
Treat underlying medical conditions such as PCOS, thyroid disorders, diabetes, and endometriosis
Review medications with a healthcare provider
Consider prenatal vitamins or supplements only under medical guidance
Have regular gynecologic and fertility checkups
Track ovulation and menstrual cycles
Seek fertility evaluation if trying to conceive without success