When starting the IVF journey, one of the immediate questions asked by couples is: “What can we do to improve our chances of success?

While medical treatment plays a major role, your everyday lifestyle choices-foods you eat, hours you sleep, supplements you take, and how you handle stress-directly impinge on the outcomes of IVF. Research has documented that a healthy lifestyle can significantly improve not only egg quality and sperm health but also hormone balance and even embryo implantation.

Here are some of the most important lifestyle changes that genuinely improve IVF success.

1. Fertility-Boosting Diet: What to Eat & What to Avoid

The nutrition focus for IVF should be on an anti-inflammatory diet, balancing hormones, and improving both egg and sperm quality. A Mediterranean-style diet, rich in antioxidants and good fats, is often recommended by doctors.

Foods to Include:

• Fresh fruits & vegetables, especially berries, spinach, carrots, broccoli
• Healthy fats – olive oil, avocados, nuts, seeds
• Lean proteins: eggs, chicken, fish (Omega-3 rich varieties)
• Whole grains: brown rice, quinoa, oats
• Dairy in moderation: curd, paneer
• Iron-rich foods include beetroot, leafy greens, and jaggery.

These foods support healthy cells, improve hormone levels, and create a healthy environment for embryo implantation.

Foods to Avoid :

• Processed foods, bakery items
• Excess sugar
• Fried and junk food
• Excess caffeine (limit to 1–2 cups/day)
• Alcohol and Smoking-Strictly to be avoided during IVF.

A clean, balanced diet improves your energy, regulates metabolism, and primes your body for pregnancy.

2. Keep a Healthy Weight & Regular Exercise Routine

• Both the underweight and overweight conditions reduce the success rates of IVF.
• A normal BMI that is considered best for fertility is between 19–25.
• Best exercises during IVF
• Walking
• Prenatal or light yoga
• Low-impact cardio
• Stretching exercises
• Breathing practices include pranayama.

Avoid heavy workouts, weight lifting, or high-intensity training, as it can affect hormone balance. Gentle and consistent movement supports blood flow to reproductive organs and reduces stress.

3. Sleep: The Most Underrated Fertility Booster

Good-quality sleep helps regulate reproductive hormones such as FSH, LH, progesterone, and estrogen. Not having enough proper sleep can disrupt menstrual cycles and impede success through IVF.

Tips for better sleeping :

• Stick to a regular sleep schedule
• Avoid screen time at least 1 hour before bed
• Reduce caffeine after 5 PM.
• Keep the room dark and cool.
• Try relaxation techniques such as deep breathing or warm water bath

Aim to get 7-8 hours of uninterrupted sleep each night to help support hormonal balance.

4. Manage Stress: Emotional Health during IVF Matters

IVF is emotionally overwhelming; the high level of stress releases cortisol, which has a negative effect on ovulation, sperm quality, and embryo implantation.

Simple and effective ways to relieve stress:

• Meditation or mindfulness
• Light yoga or stretching
• Listening to soothing music
• Journaling thoughts
• Talking to a partner or counselor
• Fertility support groups

Even 15 minutes of relaxation every day will make a significant emotional shift and help your body respond to the treatment much better.

5. Supplements That Support IVF Success (Consult Doctor Before Use)

Certain supplements can help increase the quality of the egg and sperm, but they must be taken only after guidance from a fertility specialist.

For Women :

• Folic Acid – necessary before and during IVF
• CoQ10 improves egg quality and energy production.
• Vitamin D – supports hormonal balance and implantation
• Omega-3 fatty acids – reduce inflammation
• Prenatal multivitamin

For Men:

• Zinc – supports sperm production
• Vitamin C & E – antioxidant support
• L-Carnitine – improves sperm motility
• CoQ10 – improves sperm quality

These supplements nourish reproductive cells and support overall fertility.

6. Avoid Toxins & Environmental Chemicals

Small changes can make a big difference:

• Use BPA-free containers
• Avoid heating food in plastic
• Reduce exposure to pesticides and strong cleaning chemicals.
• Choose natural personal care products when possible

Toxins can disrupt hormones and hinder embryo quality; therefore, the less, the better.

7. Fortify Your Support System

IVF is not only a medical but also an emotional journey. Supportive friends, family members, or partner involvement can help make the process a lot easier and less mentally burdensome.

Final Thoughts:

While lifestyle modifications cannot take the place of medical treatment, they greatly increase your chances of IVF success by improving your physical, hormonal, and emotional well-being. Together, a balanced diet, proper sleep, light exercise, stress control, and guided supplements make for the strongest foundation upon which to base a successful IVF outcome.