Trying to conceive tips can help couples increase their chances of pregnancy. Many people spend years preventing pregnancy, only to discover that getting pregnant requires more effort than expected. About 12% of women in the United States experience difficulty conceiving, according to the CDC. This guide provides practical, evidence-based strategies to boost fertility. From tracking ovulation to making lifestyle adjustments, these tips offer clear steps couples can take today.
Key Takeaways
- Track your ovulation using predictor kits, basal body temperature, or cervical mucus changes to identify your six-day fertile window.
- Adopt a Mediterranean diet, take folic acid supplements, and maintain a healthy BMI to support fertility for both partners.
- Have intercourse every one to two days during the fertile window and use fertility-friendly lubricants to maximize conception chances.
- Men should avoid hot tubs, wear loose underwear, and quit smoking since male factors contribute to about 40% of infertility cases.
- Seek professional help after 12 months of trying (or 6 months if you’re 35+) to get timely answers and treatment options.
Track Your Ovulation Cycle
Understanding ovulation is essential for anyone trying to conceive. Ovulation occurs when an ovary releases an egg, typically around day 14 of a 28-day cycle. But, cycles vary significantly between individuals. Some women ovulate earlier, others later.
Several methods help track ovulation accurately:
Ovulation Predictor Kits (OPKs): These tests detect the luteinizing hormone (LH) surge that occurs 24-36 hours before ovulation. They’re available at most pharmacies and are simple to use.
Basal Body Temperature (BBT) Tracking: Body temperature rises slightly after ovulation. By taking temperature each morning before getting out of bed, patterns emerge over several cycles. This method works best for predicting future cycles rather than the current one.
Cervical Mucus Monitoring: As ovulation approaches, cervical mucus becomes clear, stretchy, and resembles raw egg whites. This change signals the fertile window.
Fertility Apps: Many apps combine these tracking methods and use algorithms to predict fertile days. Popular options include Clue, Flo, and Ovia.
For couples trying to conceive, identifying the fertile window is crucial. The fertile window spans approximately six days, the five days before ovulation and ovulation day itself. Sperm can survive in the reproductive tract for up to five days, but the egg only lives 12-24 hours after release. Timing matters.
Lifestyle Changes That Support Fertility
Lifestyle choices directly impact fertility for both partners. Small changes can make a significant difference when trying to conceive.
Nutrition and Weight
A balanced diet supports reproductive health. Studies show that the Mediterranean diet, rich in vegetables, fruits, whole grains, and healthy fats, may improve fertility outcomes. Folic acid supplementation is essential: it prevents neural tube defects and should begin at least one month before conception.
Weight plays a role too. Both underweight and overweight conditions can disrupt ovulation. A BMI between 18.5 and 24.9 is considered optimal for conception.
Exercise
Moderate exercise supports fertility. But, excessive intense exercise can interfere with ovulation. Aim for 30 minutes of moderate activity most days. Walking, swimming, and yoga are excellent choices for those trying to conceive.
Reduce Harmful Substances
Smoking decreases fertility in both men and women. It ages ovaries prematurely and reduces sperm quality. Alcohol consumption should be limited, or eliminated, while trying to conceive. Caffeine in moderate amounts (under 200mg daily) appears safe, but some experts recommend reducing intake.
Manage Stress
Chronic stress may affect hormone levels and ovulation. While the stress-fertility connection needs more research, stress reduction benefits overall health. Consider meditation, therapy, or simply scheduling time for activities that bring joy.
Men’s Health Matters
Male factors contribute to about 40% of infertility cases. Men should avoid hot tubs and saunas, which can harm sperm production. Wearing loose underwear, maintaining a healthy weight, and avoiding tobacco all support sperm quality.
Optimize Timing and Frequency
Timing intercourse correctly is one of the most practical trying to conceive tips available. The fertile window provides a short opportunity each cycle.
Research suggests having intercourse every one to two days during the fertile window maximizes chances. Daily intercourse is fine, but every other day works nearly as well and may feel less pressured.
Some couples worry about “saving up” sperm by abstaining for days. This strategy can actually backfire. Sperm quality decreases with prolonged abstinence. Regular ejaculation, every two to three days, keeps sperm fresh and healthy.
Position after intercourse is another common question. No scientific evidence proves that any particular position increases conception rates. Similarly, lying down after sex for extended periods hasn’t been shown to help. But, many couples find it comfortable to rest for 10-15 minutes afterward.
Lubricants deserve attention. Many commercial lubricants can harm sperm motility. If lubrication is needed, couples trying to conceive should choose “fertility-friendly” products specifically designed not to impair sperm function. Options include Pre-Seed and Conceive Plus.
Avoid overthinking the process. Turning conception into a clinical task can strain relationships and increase stress. Keep intimacy enjoyable while being strategic about timing.
When to Seek Professional Help
Most healthy couples conceive within one year of trying. But, certain situations warrant earlier medical consultation.
Women under 35 should consult a fertility specialist after 12 months of unsuccessful attempts. Women 35 and older should seek help after six months. Those over 40 may benefit from immediate evaluation.
Some conditions require earlier intervention regardless of age:
- Irregular or absent menstrual periods
- Known conditions like endometriosis or polycystic ovary syndrome (PCOS)
- Previous pelvic infections or surgeries
- History of multiple miscarriages
- Known male factor issues
Initial fertility evaluations typically include blood tests to check hormone levels, an ultrasound to examine the uterus and ovaries, and semen analysis for the male partner. These tests help identify potential issues.
Many couples feel hesitant about seeking help, viewing it as admitting failure. This perspective isn’t helpful. Fertility specialists provide answers and options. Early intervention often leads to better outcomes.
Treatment options range from simple interventions like medication to stimulate ovulation to more advanced procedures like intrauterine insemination (IUI) or in vitro fertilization (IVF). The right approach depends on the underlying cause.
Don’t wait too long. Age significantly affects fertility, particularly for women. Time spent waiting is time that could be spent addressing treatable conditions.