Ask and Expert
Jo Barnett - Registered Medical Herbalist
Are there simple lifestyle or nutrition changes that
can support fertility naturally?
Yes, there are several simple lifestyle and nutrition habits that can help support fertility in a natural and empowering way. A good starting point is to look at your overall health. Eating a balanced, Mediterranean style diet, rich in colourful, seasonal vegetables, fruit, whole grains and healthy fats (like those from nuts, seeds, avocadoes and fish) along with adequate protein at each meal, can help
support hormone balance and general health and wellbeing. Maintaining a healthy weight for you is also important, as being underweight or overweight can affect ovulation as well as egg and sperm quality. Regular moderate exercise (ideally something you enjoy), good sleep and managing stress can all play a role.
Certain nutrients are particularly important for reproductive health. Folate (found in leafy greens, peas and legumes), iron, Vitamin B12, Vitamin D, zinc and omega-3 fatty acids are among the nutrients that support health egg and sperm development.
Staying well hydrated and limited highly processed foods, excess sugar, alcohol and trans fats are also beneficial. For those trying to conceive, keeping caffeine intake to low levels is generally recommended.
Lifestyle habits are just as important as nutrition. Avoiding smoking, recreational drugs, and minimising exposure to environmental toxins such as plastics can improve fertility outcomes. Establishing a consistent routine that supports good sleep and stress management – such as regular exercise, mindfulness, or relaxation practices – can also help maintain hormone balance. While these changes don’t guarantee pregnancy, they can help create a healthier environment for conception
and support egg and sperm health as well as overall wellbeing. Importantly, they offer a positive way to take an active role in your fertility journey and help establish a strong foundation for reproductive and overall health.
Andy Leggat - Health Psychologist
When is the best time to access fertility counselling? before treatment, during, or if things get difficult?
There is no single “right” time to access fertility counselling and importantly, there is never a wrong time! Fertility treatment can bring a huge amount of uncertainty, complex decisions, physical demands and, perhaps most noticeably, emotional highs and lows. Counselling can be helpful at any stage, and when you choose to access it will often depend on your individual needs, your personal circumstances, and sometimes your previous experiences.
However…I’m a strong supporter of people accessing emotional support proactively, before treatment begins. There can be real value in connecting early and having the space to talk through your hopes and expectations, as well as any apprehension or concerns about the pathway ahead. Counselling offers an opportunity to prepare psychologically, understand the possible emotional impact of treatment, and develop personalised coping strategies. Early support can also help you recognise the strengths you already have and think about how to draw on these during treatment. It’s also a chance to explore your support networks, clarify expectations, and consider potential future decisions – ideally helping people to feel more grounded and able to respond flexibly when uncertainty shows up.
During treatment itself, counselling can provide a steady and confidential space. It’s an opportunity to discuss managing hope alongside disappointment, perhaps navigating changing relationship dynamics, balancing work and treatment demands, or coping with the “never-ending” waiting periods that are a consistent part of fertility care. Having a regular space to reflect can help to feel less isolated as you move through each stage.
While we always hope for a smooth treatment pathway, we know that setbacks, hurdles and moments of deep deep grief are not uncommon. If treatment doesn’t go as hoped, counselling can offer a safe space to pause, debrief and work through the emotional impact of what you’ve experienced and what you are sitting with. This can also be a time to reflect on what the journey has meant for you.
Ultimately, (while I may be a little biased 😉 …) I think fertility counselling can be beneficial at all stages of the pathway. I encourage my patients to invest in their emotional health in the same way that they do their physical health. Every clinic has specialised fertility counsellors who are integrated into their wider team. If you would like to find out more about what support is available, make sure to talk to your team and find out how support can be arranged.