12 Things to do when trying to get pregnant

It is never too early to start adopting a lifestyle that enhances your chances of a healthy pregnancy. For some it may be at the drop of a hat, or a condom in this case and for some it may take a little longer. Women trying to conceive must take care of a few things – be it their first planned pregnancy or last – here are a few tips that must be considered while trying to conceive.

1. Track your Menstrual Cycle

Knowing your cycle helps you determine the time of ovulation. Tracking your periods can help you understand your cycle, but it is optional. This helps to determine the most fertile period. Women with regular periods find it easier to determine the ovulation period, apps can estimate fertile days but are less useful when cycles are irregular. Missing your period can be an early sign of pregnancy

2. Know when you ovulate

One approach would be using a home ovulation kit which alerts you of ovulation by detecting an increase in the luteinizing hormone present in the urine. Urine tests detect a rise in luteinising hormone before ovulation. Follow the kit’s instructions; a positive result does not prove that an egg has been released. Another approach would be tracking the changes in the cervical mucus present in the vagina. Doing this over a period gives you a better idea of when you are ovulating A thinner, clear and slippery texture indicates that a woman is more fertile. Go through our detailed article on the different ways you can track your ovulation period.

3. Consume Folic Acid – Prenatal Vitamins

Australian guidance recommends a folic acid supplement of at least 400 micrograms daily before pregnancy and in early pregnancy; many Australian supplements contain 500 micrograms. Start at least a month before trying and continue through the first 12 weeks. This reduces the risk of neural tube defects. Some people need a higher prescribed dose, so check with your GP or pharmacist. Folic Acid is a Vitamin B and is present in multivitamins and prenatal vitamins however, one must check the labels to ensure the right amount is present.

4. Schedule a doctor’s visit

A doctor’s visit is a must prior to planning a pregnancy. This is to review any existing health conditions, family medical history or past pregnancy issues that could impact the pregnancy. They will asses your general well being ranging from diet, ideal body weight and healthy habits to adopt. Certain medications tend to make the pregnancy harder – the doctor will discuss the same along with the course forward – vaccinations to take, ideal medicines to switch to, multi vitamins to adopt and steps to reduce avoidable risks and support your health.

Do not start, stop or change prescribed medicines without medical advice. See Australian folate guidance.

“If trying to fall pregnant, you must visit the doctor to review your health, should track your ovulation cycle, consume folic acid, maintain a healthy weight, exercise and eat well.”

5. Maintain a healthy weight

It is of utmost importance to maintain an ideal weight to prevent complications in the pregnancy. Overweight people are advised not go on fad diets as this deprives them of nutrients necessary for a healthy pregnancy. Instead of short term dietary changes a healthy lifestyle that includes optimal sleep, physical activities and daily intake of rich nutrients is advised. Being underweight can affect pregnancy health, but it does not mean you cannot gain weight or will have an underweight baby. Ask your GP or an accredited practising dietitian for advice suited to you. It is advised to go to a nutritionist to achieve the optimal healthy weight by both underweight and obese women

6. Avoid Alcohol Consumption

Consumption of alcohol is considered problematic for any pregnancy. There is no optimal amount of alcohol that is recommended for pregnant mothers or women trying to get pregnant. The potential harm done is unknown hence, even beer and wine is to be avoided altogether to reduce complications in pregnancies. It is difficult for some to give up this habit and there is no shame in seeking professional help for the same.

7. Quit Smoking

Many studies show that smoking and consumption of drugs often leads to miscarriages, birth defects and premature babies. In men, it lowers the sperm count thereby leading to reduction in fertility. Women trying to conceive are advised to stay away from second hand smoke as well. The traces of these substances tend to stay in the body long after the affects have worn out. Nicotine and carbon monoxide that are present in the cigarette smoke have detrimental effects and should be avoided altogether.

8. Eat Nutritious and Healthy Food

There is no food type that increases the chances of fertility however to ensure the health of both the mother and the baby a well-balanced and diet full of nutrients is advised. This should include fruits, vegetables, whole grains, food that are high in calcium and protein. Women suffering from medical conditions like diabetes should consult their doctors regarding nutritional requirements. It is advised to limit your caffeine intake to 200 milligrams a day. It is further advised to avoid fish high in mercury content.

Couple talking together over an open notebook at home.

9. Mental Well Being

Planning a pregnancy can be extremely stressful and can often cause anxiety amongst couples. This stress is ok from time to time however, ongoing anxiety or depression deserves support. Stress management techniques like yoga, meditation, a soothing massage and just deep breathing exercise can help you wind down and relax. However, if the above techniques fail to calm you down speak with your GP about support, which may include counselling or an individual medication review.

10. Moderate Exercise Regiment

Too much or no exercise isn’t ideal for a woman who is looking to get pregnant. Strenuous exercises lead to menstrual disturbances that interfere with ovulation. However, staying active and being fit prepares you for labour and a demanding pregnancy. It is advised to start and stick to a fitness plan involving moderate exercise like walking, light weight training or cycling for about 30 minutes a day. To enhance flexibility one may do yoga and stretching exercises.

11. Conception Moon

Take a holiday with your significant other to de stress and get in the mood. Rather than treating sex as a chore and limiting it to getting it right during fertile windows, a break may help you enjoy time together, if it suits you, but it is not a fertility treatment.

12. Looking after your emotional wellbeing

Having a positive attitude is extremely important for your emotional well being, keeps you motivated and may help you cope with uncertainty. Rather than feeling like you have no control over the situation – educate yourself and arm yourself with as much knowledge as you can. Seek professional help where required and tackle the situation rather than giving in. Allow yourself these emotions (anger, frustration, sadness) from time to time but don’t let them become a permanent downward spiral.