Trying to get pregnant? Conceiving isn’t as simple as it may seem, in fact, it can be a struggle for many women. Whether you’re just starting your pregnancy journey or have been trying for a while, if you’re wondering how to better your chances at conception, we have some tips to share. From following a fertility diet of healthy foods to vitamins for pregnancy, and figuring out your fertile window, here is the best advice for women who are trying to conceive.
Best Advice For Women Who Are Trying to Conceive
1. Follow a Nutritious Diet
Eating a healthy, balanced diet is important if you’re trying to conceive. Make sure you’re consuming lots of lean protein, whole grains, fruits, vegetables, fibre, and healthy fats. This includes foods like salmon, leafy greens, lentils, eggs, avocados, tofu, berries, brown rice, nuts and seeds. Limit your intake of processed and fast foods, sugar, refined carbs, and excessive caffeine and alcohol.
2. Stay Active
It’s important to stay active and get regular exercise while trying to conceive. This will help you maintain a healthy weight and ensure your body is strong and healthy. It will also help regulate hormones and reduce stress, which are both important for fertility. Stick to moderate intensity activities, such as jogging, swimming, or cycling, and strength training is also important. More gentle exercise like walking, yoga and Pilates is also beneficial. Aim to get at least 30 minutes of moderate-intensity physical activity every day.
3. Start a Prenatal Vitamin with Folic Acid
Prenatal vitamins are beneficial to both you and your baby. They help you meet your nutritional needs for when you start sharing your nutrients with a growing fetus, and increase the chances of having a healthy baby. Certain vitamins, such as folic acid and iron, become extremely important during pregnancy as they help a baby grow and develop. It can be tough to get the necessary amounts through food, which is where the prenatal comes in. You should start taking a prenatal vitamin as soon as you’re thinking of conceiving, but ideally 3 months before you start trying.
4. Book an Appointment with Your Doctor
It can be helpful to go in to see your doctor for a preconception check up if you’re about to start trying to conceive. This appointment will help ensure you’re healthy and prepared for pregnancy, and address any potential risks or fertility issues. For example, if you have any existing conditions, such as PCOS, your doctor can offer tips for optimizing your chances for a healthy pregnancy or refer you to a fertility specialist if necessary.
5. Figure Out Your Fertile Window
There are 5 to 6 days during your cycle when conception is possible. This is called your fertile window. It typically includes the 5 days leading up to ovulation and the day after ovulation. Although you can only get pregnant when ovulation occurs (the egg is only viable for 12-24 hours), sperm can survive in the uterus for up to 5 days, which is why having unprotected sex in your fertile window is so important. Knowing your cycle and being aware of your fertile window can help increase the chances of conception.
6. Know the Signs of Ovulation
There are a number of signs that indicate you’re about to ovulate, and being aware of these signs can help you know when to have sex to conceive. Here are some of the most common symptoms to look out for:
- Changes in cervical mucus- becomes clearer and thinner with a slippery consistency, similar to that of egg whites
- Ovulation pain (mittelschmerz)- mild to severe cramps in your lower abdomen
- Breast tenderness
- A boost in sex drive
- Bloating and fluid retention
- A slight rise in your basal body temperature (BBT) signals ovulation has occurred
7. Use an at-Home Ovulation Tracking Kit
Another way to find out when you ovulate is to use at-home ovulation test strips. The strips work by measuring the levels of luteinizing hormone (LH) in your urine. A rise in LH signals the ovaries to release an egg. All you have to do is pee on a stick or strip (or pee in a cup and dip the stick or strip into the cup) and wait a few minutes for an indicator to appear. If the test line shows up darker than the control line, it signals that you’re about to ovulate. Ovulation typically occurs 24-36 hours after your darkest test line, known as your ‘LH peak’. A day before your peak, on your peak day, and the day after your peak are all good days to have sex to increase your chances of conception.
8. Limit or Avoid Alcohol and Don’t Smoke
Alcohol can cause a hormonal imbalance, affect your ovulation, and prevent successful implantation in the uterus. Try to cut down on alcohol or completely cut it out for three months prior to trying to conceive to increase your chances of conception. You should also stop smoking if you smoke as it can disrupt ovarian function and reduce the amount of mature eggs that can be fertilized by sperm.
9. Maintain a Healthy Weight
Being overweight or underweight can lead to ovulation problems. They can both result in hormonal imbalances that make it harder to conceive. Being at a healthy weight helps the reproductive system to produce healthy, better quality eggs, which increases your chances of conception. It also improves your chances of having a healthy baby and decreases your chances of having health problems during pregnancy, such as diabetes or high blood pressure.
10. Manage Your Stress Levels
Reducing stress is important when trying to become pregnant. Getting a restful sleep every night can help lower stress levels, as can physical activity and mindfulness practices. Meditation, journaling, and yoga are all great ways to reduce stress. Doing things that bring you joy can also minimize stress and mood your mood. Reading, cooking, going for walks, dining out, watching your favourite TV shows, and travelling are all helpful stress relievers.
If you’re ready to try to conceive, try out these helpful tips! Good luck!
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