the ferteve library

The Ultimate Guide to planning a pregnancy

25th September 2024

Maybe you’ve been trying to get pregnant for a while or perhaps you’re just thinking of starting to try, either way, you’ve come to the right place. There seems to be so much information on what you should be doing, and what you shouldn’t be doing, that it can make this exciting time seem a little overwhelming.  Don’t worry though, we’ve got your back. By the time you’re done reading this blog, you’ll be armed with everything you need to know when trying to conceive.

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How long does it take to get pregnant?

Once you decide to start planning for a family, it might suddenly seem like all the stories around you are about how “ someone got pregnant within a month of trying”. Keep in mind that, that story, is an exception, not the rule. The likelihood of a young couple, with no known problems, getting pregnant is only around 20% every month. While this may look like a very low number, the cumulative pregnancy rate in one year is much higher, at a rate of 86%. This means that out of every 100 couples, 86 of them achieve a pregnancy by the end of 1 year of trying. So, if it is taking you some time, try not to worry too much. It’s valuable to know, however,  that the chances decrease with age. So while the cumulative pregnancy rate at the end of 1 year is 86% when you’re 25 years old, it drops to less than 40% at the age of 40 years. It is based on this rationale that, experts recommend, additional evaluation when you’ve been trying for more than 12 months if you’re younger than 35 years and when you’ve been trying for more than 6 months if you’re over the age of 35 years. 

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Simple tips to help you conceive

We’ve put together a list of easy-to-follow tips, nutrition and lifestyle advice. Is following this list going to guarantee you a baby at the end of the year? No, but is it going to help you boost your chances? Absolutely. So let's dive right into it.

Start prepping three months in advance

This applies to both men and women. It takes approximately 74 days for sperm to form scratch and around 3-4 months for eggs to develop fully and reach the matured stage. So it’s a good rule of thumb for couples to start prepping as early as 3 months before they actively try for a pregnancy. 

• Review the medications you’re taking to ensure they’re safe when trying to get pregnant
• Review your birth control - if you’re on some forms of birth control like contraceptive pills it can take 2-3 months for your fertility cycle to return when stopped.
• If you have any chronic medical condition, ensure they’re under control and being managed well
• Both egg and sperm quality can be improved through diet and lifestyle - so ensure you start making the necessary changes well in advance.

Know your fertility window

When you are planning for a pregnancy, timing is a pretty big deal. Once you ovulate, the egg only survives for 1 day. This means that if you miss that 24 hours, you’ve missed the boat for the entire month. The good news? Sperm survives for 5 days (sometimes even 7 days)  in the female genital tract. Your fertile window is the 6-day time period comprising 5 days before you ovulate and one day after you ovulate. Having sex during this time gives you the best chance of falling pregnant. If you’re having regular 28-day cycles then ovulation usually occurs on day 14, however, everyone is unique and it is recommended you track your cycles to know your ovulation day. If you don’t have regular cycles or are not sure when you’re ovulating then have regular unprotected sex (about 3 times a week) once your period stops, to ensure that you don’t miss the fertile window or ovulation day.

Keep your body moving 

Exercise. Getting in some regular movement can help improve your chances of conceiving, improve sleep and reduce pregnancy aches and pains. However, if your exercise routine is too vigorous or you’re into extreme sports then it’s better to tone it down because this may negatively impact your reproductive hormones and ability to get pregnant. Speak to your doctor to help you find the right balance.

Watch the scale

Being overweight and being underweight can both disrupt your reproductive hormones, menstrual cycles and your chances of conceiving. Therefore it is important to try to optimise your weight so you can benefit from healthier, better-quality eggs and reduced complications during pregnancy. According to the American College of Obstetricians and Gynaecologists, being overweight increases your chances of developing gestational diabetes, high blood pressure and pre-eclampsia.  While this is true plenty of people with different body types and weights have healthy pregnancies. Focus on a more holistic approach with the right nutrition and exercise rather than just the number on the scale. When in doubt reach out out to a professional for guidance.

Up the nutrients on your plate

The best things to eat when you’re trying to get pregnant is also the same food you should eat for a healthy life. This means you should be trying to eat plenty of whole foods such as different types of vegetables, fruits, legumes, nuts, seeds, healthy fats and proteins. Several studies show that a rich diet packed with different nutrients improves egg quality, sperm quality and reduces the time taken to get pregnant. Although there are no specific guidelines for a recommended diet for fertility, the Mediterranean diet, which is rich in fish, vegetables, fruits, legumes, nuts, seeds, whole grains, beans and unsaturated fats such as olive oil and avocado - is seen across various research to have some benefit in boosting fertility. If you can only implement one dietary change then it should be avoiding processed food. Processed foods cause inflammation and trigger oxidative stress which could lead to cell damage and alter the hormone synchronisation

Make sure you’re getting enough sleep

This one does not get said enough. Sleep is integral to maintaining good health. There is plenty of data that indicates that not getting enough sleep can affect reproductive hormones, making it harder to conceive. Poor sleep can lead to lower fertility rates, reduced success with fertility treatments, and higher risks of complications during pregnancy. Try to aim for a minimum of 8 hours of quality sleep each night for both you and your partner.

Pop your prenatals

The best way to get the vitamins and minerals you need is ideally through diet. However when there is a chance that diet may fall short, the easiest way to get them is through supplements. Prenatal vitamins are supplements that are specially formulated to contain all the nutrients you will need for you and the growing baby in your early pregnancy. The most important component of your prenatal vitamin is folic acid, which is super important for proper development of the babies neural tube. Make sure your supplement has 400mcg of folic acid.  Be careful not to take too much, excess vitamins can lead to toxicity. When in doubt reach out to a healthcare professional to help you find the right pre-natal vitamin for you. 

Stop or reduce alcohol intake

There’s no safe dose of alcohol consumption in pregnancy. Alcohol passes through the placenta easily and accumulates in the amniotic fluid resulting in fetal exposure to higher concentrations than the mother. Apart from the effects on the baby while pregnant, alcohol consumption (even moderate)  has been shown to increase the time to pregnancy. Heavy consumption can even cause menstrual disturbances and increase miscarriage rates. That being said there’s no relationship between light alcohol consumption and future fertility, so if you’re not pregnant or trying right now then you can enjoy a drink in moderation. However, if you’re planning a pregnancy now or within the next 3 months, cut down the drinking to optimise your chances of a pregnancy. 

Keep it smoke-free

There is clear evidence that smoking increases the time it takes to conceive. The oxidative damage caused by smoking on the eggs and sperm leads to reduced fertility over time. 

Skip the coffee

While there aren’t any studies directly linking caffeine intake to reduced fertility, there is some evidence to suggest excess caffeine can negatively impact IVF outcomes, suggesting some link might be there. Consuming too much caffeine during your pregnancy can increase the risk of complications such as low birth weight, stillbirth and miscarriages. The Royal College of Obstetrics and Gynecology recommends limiting caffeine intake to less than 200mg/ day, but if you’re able to manage with less - even better. 200mg/ day is approximately two small cups of coffee. 

Foremost, treat yourself with compassion

This guide is meant to help you and not add to your stress list. Remember to treat yourself with kindness. Even small steps you take to boost your fertility make an impact. Prioritize self-care and take good care of your mental health when you are trying for baby. A simple routine of relaxation that will help you reduce stress and anxiety can go a long way.

Do I need a preconception check-up?

A preconception check-up is a medical checkup usually with your gynaecologist or your family doctor that is usually done when you’re planning for a pregnancy to make sure you are healthy. These check-ups can identify any medical conditions, deficiencies or other health problems that might affect your fertility and your pregnancy early. It is generally a good idea to optimise your health to improve your chances of conceiving.

But how do I know if I’m fertile?

If you’re having a regular menstrual period, and have no other medical history to suggest otherwise then it is generally assumed that you are fertile until proven otherwise (ie. you don’t conceive even after trying for one year). We have a slightly different take on this. Even when everything is okay, it takes time to fall pregnant, but if for any reason you are concerned or curious it is better to get evaluated early, rather than wait for the year to pass. Learning about your fertility and understanding your fertility can help put your mind at ease. If there are any issues identified, it is better to know sooner rather than later so they can be addressed. The easiest way to check is through our At-Home- fertility test. All you have to do is answer a few questions about your medical profile and pregnancy planning goals and we will recommend a personalised panel of tests to help get you the answers you need. Once you’ve completed the tests, you will receive a detailed report giving you complete clarity on your fertility and health. Giving you the right guidance and personalised information to plan your pregnancy with confidence.

 Start the fertility quiz now