Trying to get pregnant can be stressful. On average, it takes 6 months for women under the age of 35 to conceive, while from the age of 35 upwards it takes more than a year. The good news is that both men and women can take steps to increase the chances of having a child. To begin, you need to monitor your menstrual cycle in order to identify your fertile period. It is also possible to make certain lifestyle changes (such as changing your diet) to promote fertility. It is also necessary to get rid of vices such as smoking and alcohol consumption. With a little discipline and commitment, it is possible to increase the chances of conceiving a baby.
Steps
Part 1 of 5: Monitoring Ovulation
Step 1. Monitor your period for a few months
Once a month the ovaries release an egg which travels to the fallopian tubes. This process is called ovulation and conception occurs in the days leading up to it. The egg is fertilized by sperm and takes root in the uterine wall. Since ovulation occurs around the middle of your menstrual cycle, tracking the stages of your period can help you get a better idea of your fertile window.
- Each month marks the first day of menstrual bleeding, which determines the start of the cycle. Instead, the end corresponds to the day before the next cycle. Menstrual cycles vary, but on average they range from 21 to 35 days.
- Generally, ovulation occurs around the fourteenth day of the menstrual cycle. You can try to have more frequent intercourse in the previous week, as the body is ready to ovulate. Sexual activities carried out during this period can increase the chances of fertilization of the egg.
- On many websites dedicated to the world of medicine you can find a calculator that will allow you to identify fertile days. Usually you need to enter the start dates of the last cycles. At that point the most fertile days of the following months will be calculated.
- If your period varies a lot or you even miss it, talk to your gynecologist before trying to get pregnant. Conditions such as polycystic ovary syndrome (SOP) can affect your menstrual cycle, and you may need medical help to conceive.
Step 2. Look for changes affecting the cervical mucus
Unfortunately, the calculation of ovulation is not an exact science. Although it generally occurs around the 14th day of your period, many factors can affect hormones and consequently ovulation. You should therefore also observe changes affecting cervical mucus, a substance naturally secreted by the vagina. Shortly before ovulation, many women notice that it undergoes changes.
- By gently wiping the toilet paper over the vaginal area each time you go to the bathroom, you will be able to observe the changes in the mucus. The vagina continuously produces different types of mucus, usually clear or white. In addition to monitoring your menstrual cycle, start paying attention to secretions every day.
- As ovulation approaches, the secretions become transparent and stringy. It is also possible to have more than normal. In many cases they resemble the white of a raw egg. Past ovulation, conception will be unlikely and discharge will decrease, also becoming more cloudy and dense.
Step 3. Measure your basal temperature, which is your body's temperature at rest
You can use a specific thermometer available at the pharmacy. During ovulation, the basal temperature rises by about 0.2-0.5 ° C.
- Measure your basal temperature every morning upon waking, before getting out of bed or doing anything else. Keep a notebook on your bedside table or write it down on your mobile. It can be useful to create a chart, as it allows you to observe the patterns that repeat month after month. During the ovulatory phase, the graph can experience a sudden surge for a few days.
- Over time, a clear pattern may emerge. For example, you may notice that your basal temperature rises between the sixteenth and seventeenth days of your period. You could therefore increase your chances of conceiving by trying to have sex between the fourteenth and fifteenth days of your period.
Step 4. Try using an over-the-counter ovulation kit, available at the pharmacy
The ovulation process is associated with the surge of certain hormones. The kit detects hormones in your urine, identifying when you are predisposed to ovulate. Some tests can also detect the increase in the values of certain hormones just before ovulation. This tool will therefore allow you to understand in which phases of the cycle you will be more likely to conceive.
How to use the kit varies by brand. In some cases you have to urinate on a stick, as if it were a pregnancy test. In others it is possible to take a small sample of saliva from the mouth. After a certain amount of time has elapsed, you will be told whether or not you are ovulating
Step 5. Look for other symptoms associated with ovulation
As stated earlier, the ovulation calculation is not accurate. Sometimes it is enough to pay attention to the body to understand it. In addition to the changes affecting vaginal discharge, some of the following symptoms typically associated with the ovulatory phase may be observed.
- Light spotting
- Mild cramps
- Breast soreness
- Abdominal swelling
- Increased libido;
- Sharpening of certain senses, such as taste, sight and smell.
Part 2 of 5: Making Lifestyle Changes
Step 1. Eat a healthy diet
Research to date has not identified diets that promote fertility. However, keeping fit can increase the chances of conceiving and preparing for a healthy gestation. Eat a diet rich in lean proteins, fruits, vegetables, healthy fats, and whole grains.
- To start, increase your consumption of fruits and vegetables. Eating lots of plant-based foods is good for health in general. Have baby carrots, berries, apples and oranges on hand for quick snacks. Try to eat a salad before each meal. Opt for vegetable-based side dishes, such as broccoli or grilled asparagus.
- Prefer non-starchy cereals. Opt for pasta, bread, and brown rice rather than white. In terms of protein, go for lean options, such as fish and chicken. Milk and lean derivatives also promote an adequate protein intake.
- Limit your sugar intake. Products rich in added sugars do not allow you to follow a balanced diet. It is good to avoid sugar for various reasons. However, if he's craving sweet, you can indulge in it in moderation. For example, eat dessert only a couple of times a week. Prefer mini-version sweets to standard packs. Choose diet sodas rather than regular sodas.
Step 2. Try to reach your target weight
Overweight or underweight women may have more difficulty conceiving. Regaining weight can increase the chances of getting pregnant. A body mass index between 18.5 and 24.9 is indicative of a healthy weight. This can be calculated with a table that compares height and weight, using an online calculator or by consulting a doctor. If it is outside the indicated range, you may need to gain or lose weight.
- Overweight and underweight women have difficulty conceiving, and are more prone to face complications during gestation. If your BMI is below 18, 5 or above 25, you should see a nutritionist to regain your weight. Weight gain or loss should be supervised by a professional. When trying to get pregnant, it is always advisable to consult a specialist to ensure that you are in good health.
- In general, to put on a few pounds you need to increase your calorie intake and decrease your physical activity. To lose weight, however, it is necessary to reduce the calorie intake and increase the physical activity carried out daily. If you are a woman of childbearing age, you should be consuming 1800-2400 calories per day. You can count them yourself by searching online for the calories that each food eaten contains. There are also many smartphone applications that automatically count the calories consumed in a day: just write down everything you eat.
- Weight loss or weight gain should be a slow process. In order for it to happen in a healthy and sustainable way, you shouldn't expect to gain or lose more than 500 grams or a kilo per week. Although they seem like infinitesimal numbers, having discipline regarding physical activity and eating habits allows you to achieve lasting and optimal results. To lose 500 grams or a pound per week, just drop 500 calories per day.
Step 3. Have sex regularly
To conceive, it is important to have regular sexual intercourse. If you have one or two a week, sooner or later you should reach a fertile phase of your cycle and get pregnant. It is possible to substantially increase the chances of conception by having sex daily in the days leading up to ovulation.
- If you and your partner are busy, sometimes making time for sex is difficult. After a long day, you're not always in the mood. Try to adopt some preparatory rituals. Turn off all electronic devices, be alone, listen to some romantic music and light some candles.
- Make sex a priority. Overwhelmed with countless responsibilities, many couples put their sex life aside. While it may seem anything but romantic to make plans, it can be helpful in cultivating a good intimacy. Try to set aside an hour or so a day to be alone with your partner.
Step 4. Fight the stress
The exact impact of stress on fertility has not yet been demonstrated. However, some studies indicate that an overall low stress level can have a positive impact on conception. Regardless of the specific role it plays, those seeking pregnancy must commit to fighting it. Tension can negatively affect nutrition and physical activity, not to mention that it can lead to drinking more alcohol and having less sex drive. All of this can prevent you from leading a lifestyle that promotes greater fertility.
- Engage in activities such as yoga, deep breathing, mindfulness, and meditation. They help to focus on the present, preventing anxiety from taking over. You could sign up for a meditation or yoga class, or look for guided videos online.
- Taking care of yourself also helps fight stress. Aim for physical activity, such as walking or jogging, for at least 20 minutes a day. Eat 3 balanced meals and 2 light snacks to avoid feeling hungry. Sleep for at least 8 hours a night.
- If you have trouble controlling stress, you may have an anxiety disorder that prevents you from relaxing. It may be helpful to discuss this with a therapist. Search for one on the internet or ask your doctor to recommend one.
Part 3 of 5: Increase the Sperm Count
Step 1. Check the temperature
Making sure you have a stable and optimal sperm count can increase your chances of conceiving a baby. According to some studies, if the scrotum is exposed to high temperatures, this can impair sperm production. Take steps to keep the groin area cool and increase the chances of fertilization.
- Avoid saunas and hot baths. Try not to place hot electronic devices, such as your laptop, in the womb area, as this can affect your sperm count.
- Try to wear soft underwear that promotes air circulation in the groin area. Try to reduce the time you spend sitting as well, as this can cause the scrotum to overheat.
Step 2. Eat a diet rich in fruits and vegetables
As advised for women, men can also become more fertile by following a healthy diet based on plant-based foods. The antioxidants found in fruits and vegetables help keep sperm in top condition. Try to snack on these foods throughout the day. Eat a salad before dinner and choose vegetable or vegetable based side dishes. When you crave dessert after dinner, try substituting fruit for dessert 3 or 4 times a week.
Step 3. Train
Moderate physical activity can help increase sperm counts. Try to walk, jog, or cycle daily. For example, you could cycle to work every day. You may also get used to taking your dog out every night before bed. These habits can help increase sperm counts.
Step 4. Don't underestimate your exposure to toxins
Toxins found in pesticides and home care products can affect sperm counts. If you work in an industry (such as construction) that causes you to be in contact with toxins, take preventative measures. Always use clothing that protects your skin from contact with chemicals.
Step 5. Get a sperm count
If you and your partner are having difficulty conceiving, you may want to consult a fertility expert. A semen sample must be provided which will be tested for the purpose of sperm counting. If it is less than 15 million for every millimeter of seminal fluid, then it is considered low.
Don't panic if your sperm count is low. There are many treatments, including hormone use and surgery, that can remedy the problem. You should discuss this with a doctor to evaluate the various options in the light of your medical record and state of health
Part 4 of 5: Seeing a Doctor
Step 1. Under certain circumstances, you need to see a doctor before trying to conceive
Most couples can do this on their own, but in some cases it is good to go to a specialist.
- If you are over 35, remember that your fertility will decline from this age. You also run an increased risk of having a miscarriage or complications during pregnancy. Make an appointment with your gynecologist: he will perform a general examination and will explain all the risks or challenges you will have to face in case of gestation. It can also give you tips on how to conceive safely.
- You should go to your doctor if you have a condition, such as SOP, that hinders conception. She will be able to explain to you how to get pregnant safely. Also see a specialist if you suspect you have problems associated with fertility. For example, if you have an irregular period, your gynecologist should do tests to assess the situation.
- Don't panic if you are diagnosed with a fertility-related disorder. Many conditions can be treated with the help of medicines or surgery. Depending on the specific problem you have, your doctor may recommend that you see a fertility specialist. Many couples manage to overcome these obstacles and have healthy children.
Step 2. Get tested for sexually transmitted infections, diseases that are infected during sexual activity
If not treated, they can compromise fertility for both a man and a woman. Haven't you and your partner taken any tests so far? Before you try to conceive, take an exam. Many STIs are treatable. Before trying to get pregnant, make sure you don't have any.
Step 3. Consider pre-conception planning
If you've just turned 30, seeing a doctor isn't necessary unless you've been trying to have a baby for over a year with no success. However, many couples find it helpful to talk to a specialist beforehand. The planning allows the doctor to assess the general state of health and suggest the most effective ways of conceiving.
- To plan a pregnancy you need to go to a gynecologist. On your first visit, he will give you a general examination and ask you questions about your lifestyle and medical records.
- She will then recommend any changes you can make to lead a healthier lifestyle in general, increasing your chances of getting pregnant. For example, he may suggest that you make small changes to your eating or training habits.
- If you or your partner have any health problems, pre-conception planning can be especially effective.
Step 4. Consider the medications you are taking:
some medicines can reduce fertility. Even vitamin supplements can affect hormone values, decreasing the chances of conceiving. Go through the medicine cabinet and evaluate all medications you take regularly, including over-the-counter medications. If any of them cause a decline in fertility, ask if it can be replaced.
If you are trying to conceive, you should check with your doctor before taking any new medications. Over-the-counter medicines can also interfere with conception or cause complications later
Part 5 of 5: Break a Vice
Step 1. Stop smoking
Tobacco products can impair fertility in both men and women. If a woman smokes or is exposed to secondhand smoke during gestation, the fetus could be damaged. If the man smokes, the sperm count may be compromised. In short, before trying to conceive you have to get rid of this vice.
- Talk to your doctor. Tobacco is addictive, and trying to quit without expert help can be difficult. A doctor can help you make a plan to get rid of it gradually. They may also recommend effective products, such as nicotine gum.
- If you have decided to quit, ask for help. Breaking the habit is very difficult and you will need support. Invite friends and family to support your decision. You can also search for self-help groups online.
Step 2. Avoid alcohol
Alcohol can affect your reproductive potential. During pregnancy, consumption can damage the development of the fetus. If you're trying to get pregnant, it's best to avoid alcohol entirely.
- If you drink regularly, quitting is difficult. Maybe you are used to accompanying dinner with a glass of wine or having a couple of drinks with your friends every Friday night. Before trying to conceive, try to avoid alcohol for a month.
- Many social events involve alcohol consumption and can be embarrassing for non-drinkers. It's also possible that you don't feel like sharing why you decided to quit. To avoid uncomfortable questions, you may want to remedy the problem by sipping a non-alcoholic drink that resembles an alcoholic beverage.
Step 3. Beware of vaginal lubricants
Vaginal dryness can help make sex less painful, but over-the-counter lubricants can impair fertility. Try to minimize their use or eliminate them while trying to get pregnant.
- You can replace over-the-counter lubricants with canola oil or mineral oil. You can also ask your gynecologist to recommend one that does not alter the chances of conceiving a baby.
- Foreplay helps to naturally lubricate the vagina, so it's a good idea to try doing more before the actual intercourse. For example, you could masturbate with each other or watch pornography together.
Step 4. Pay attention to physical activity
If done in moderation, it can promote conception, but exercising hard every day can affect hormones causing a decline in overall fertility. Try not to do more than 5 hours of intense aerobic exercise per week.
Advice
- If a woman has been trying to get pregnant for less than a year, there is no need to go to a fertility expert. If a woman is over 35 and cannot conceive after 6 months, she should go to a specialist. Women who do not ovulate or have chronic medical conditions should seek immediate medical attention.
- Don't be discouraged. It can take months to conceive. Try to have a good disposition and follow a healthy lifestyle that promotes fertility.
- While it hasn't been proven whether or not sexual positions affect fertility, changing them and trying new experiences in bed can make sex more interesting. This can encourage the couple to have more frequent intercourse, increasing the chances of conception.
- Consider taking prenatal vitamins before conceiving. Taking folic acid even before conception can help reduce the risk of pregnancy complications.
- Women trying to get pregnant should reduce their caffeine intake to less than 200 mg per day. It may not necessarily impair fertility, but consuming it in large quantities increases the miscarriage rate. As a result, a woman who thinks she is not fertile is likely to face an early pregnancy termination.
