Trying to Conceive: What To Do Before Getting Pregnant

Getting pregnant can sometimes be more difficult than you initially think. You've probably spent years trying to avoid pregnancy, which is why getting pregnant sounds like a piece of cake: you stop taking your contraception and you're pregnant in no time. But if you find things aren't going well, it can create pressure and doubt. You're not alone: ​​some women are lucky and get pregnant quickly, but for many others, it's not so easy. In this blog post, we'll share our tips for adjusting your lifestyle if you're trying to conceive.

Drink enough water

Drinking enough water is healthy for everyone, but it's especially important if you're trying to conceive. Why? It helps the kidneys flush waste from the body and improves the quality of your cervical mucus.

Speaking of mucus, your cervical mucus can tell you a lot about your body and your fertility. Read our blog post, "What Your Cervical Mucus Says About Your Cycle . "

How much water is enough? Experts say eight to ten glasses of water a day is sufficient. A bit too much? You can also substitute it with herbal tea.

Avoid alcohol

You might think that a few drinks will help you liven things up in the bedroom, but the reality is that you should avoid or limit alcohol when a baby is on the horizon.

Alcohol reduces your fertility and negatively affects your ability to conceive, in both men and women.

We know alcohol can be a huge part of a night out with friends and social gatherings, so avoid feeling like you're missing out on the fun. Swap your cocktail for a mocktail or kombucha. You'll be even more grateful when you wake up refreshed and hangover-free in the morning.

Reduce your caffeine intake

Caffeine is also something you should avoid or reduce if you're trying to conceive. It's thought that caffeine restricts a developing baby's growth by constricting blood vessels and reducing blood flow to the uterus.

If you can't live without your morning coffee, you don't have to cut it out completely, but the current recommendation is to limit your caffeine intake to 300 milligrams or less per day. That's the same as four cups of instant coffee, three cups of brewed coffee, or six cups of tea—so it's still a very generous amount!

Quit smoking

Did you know that, according to the British Medical Association (BMA), women who smoke are 40% less likely to conceive? It also affects a man's ability to conceive. Smoking reduces sperm count and increases sperm abnormalities.

If you smoke and want to get pregnant, now is the time to quit. It will not only increase your chances of getting pregnant, but also your overall health. Need help? Talk to your doctor. Many clinics have smoking cessation programs you can participate in, which can be a great help in quitting.

Exercise regularly

Exercise has been proven to increase your chances of conceiving. And women who are active during pregnancy are less likely to experience common pregnancy aches and pains like backache, hemorrhoids, and swollen ankles. It can also help prevent excessive weight gain and make you feel stronger and happier in your body.

Studies have also shown that women who exercise have better deliveries and often recover faster. But balance is important: if you exercise too much at a very high intensity, it can negatively impact your fertility. Excessive exercise can affect ovulation and pregnancy.

The key is finding the right balance for you . This will be different for everyone. Consider where you are now. If you're not doing anything right now, this isn't the time to start an intense workout plan. Try walking regularly or taking a yoga class. If you already exercise regularly, continue doing so, but remember to listen to your body. Take breaks and give yourself time to stretch and recover.

Reduce stress as much as you can

Stress is never good, but it's especially bad when you're trying to conceive. We know that getting pregnant can be stressful, but it's important to find ways to relax and release that stress. Stress can affect your cycle and ovulation, so worrying a lot can actually make it harder to conceive.

Some women find relief in mindfulness practices like meditation, breathing exercises, or manifestations. If stress comes from other sources, such as work or family, see what you can do to reduce it.

Don't forget to take good care of yourself. If your pregnancy is causing you too much stress, consider taking a month off to get everything back on track. It won't make a big difference in the grand scheme of things and can give you much-needed rest.

Read more: How stress affects your cycle .  

Body weight and getting pregnant

Being overweight or underweight can affect your fertility. It can lead to irregular cycles and fewer ovulations, which can make it take longer to conceive. A healthy body weight can increase your chances of pregnancy.

What is a healthy body weight?

In the medical world, BMI (Body Mass Index) is still often used to determine whether someone has a "healthy" weight. This metric helps determine body fat. A higher BMI is linked to a higher body fat percentage and a higher risk of health problems.

But BMI is disputed by many scientists. For example, the number says nothing about where your fat is located. Abdominal fat, for example, causes more health problems than fat around the hips, buttocks, or legs. Waist circumference is therefore an important metric to consider.

BMI also doesn't take fat mass versus muscle mass into account. Someone who weighs a lot because they have a lot of muscle can therefore have a higher BMI.

Still want to calculate your BMI? Here's how: take your weight in kilograms and divide it by the square of your height in meters. Or use a BMI calculator .

Always check your waist circumference as a supplement. Your waist circumference indicates the amount of fat in your abdominal cavity, which is more indicative of your health risk than your BMI. A healthy waist circumference for women is ideally between 68 and 80 centimeters.

Have a lot of sex

Making babies is a game of numbers and probability. You could do everything right and have sex at the right time, but you still only have a 25-30% chance of getting pregnant in a cycle. That might sound daunting, but we hope you find it reassuring, especially if you've been trying for a while.

To maximize your chances, try to have sex frequently—at least three times a week. The more you try, the better your chances of getting pregnant. However, don't make sex a chore—keep it fun. The best time to have sex is during ovulation. If you have sex within 12-24 hours of the release of a mature egg, you have a good chance of getting pregnant.

You might think that having sex multiple times a day increases your chances of getting pregnant. If you can handle it, go for it. Your partner won't run out of sperm, no matter how often they ejaculate.

However, several studies have examined semen samples from men who ejaculated multiple times a day and found that this lowered sperm count. It's nothing to worry about, but don't overexert yourself with a demanding sex schedule; there's no need. You can even leave sex a day apart if you're ovulating. Sperm can survive in the female reproductive tract for several days!

Learn about your cycle

Research has shown that women and couples who understand their menstrual cycle better and can identify their most fertile days are more likely to conceive. Therefore, it's advisable to learn more about your own cycle.

If you need help with this, visit the website of Rebecca Verhofstede , Sensiplan consultant and founder of Vrouw & Vruchtbaarheid (Woman & Fertility). Rebecca has developed an accessible online fertility course consisting of seven chapters with scientifically proven information that you can work through step by step – alone or with your partner. This course will help you increase your self-awareness, clearly chart your menstrual cycle, and accurately identify your peak fertile days.

If you are on the pill

If you're taking the pill and trying to conceive, be aware that it can take some time for your cycle to regulate, as it takes time for your natural hormones to return to balance. Also, remember that you can get pregnant quite quickly after stopping the pill, so if you want to wait a little longer to have a baby, use another form of contraception.

There are a few things you can do to get your cycle back on track after stopping the pill. We've written an article about it .

After sex: increasing the chances

Is there anything you can do to increase your chances of conception after the act? Yes! Try lying down for a few minutes after sex instead of getting up to shower or get dressed. It's harder for sperm to swim against gravity, so lying down helps the sperm and egg connect. You don't have to do a headstand or put your legs in the air, but a little longer cuddling can't hurt.

Are you taking medication? Read the package insert.

If you're taking any medications or other prescription drugs, ask your doctor if they could affect your chances of getting pregnant and whether they're safe to continue taking while pregnant. You may need to stop taking them or switch brands.

Track your period

To find the best time to get pregnant after your period, it's best to track your cycle. You can use a menstrual tracking app (we have We've compiled our favorites , or you can simply mark it on a calendar. If you're getting pregnant, it's also important to know the first day of your last menstrual period, as this is the day your due date is calculated. The more certain you are, the more accurate your due date will be!

Choose a pregnancy-friendly diet

You might think it doesn't matter much, but it's crucial to eat a healthy, balanced diet if you're trying to conceive. It helps ensure your body gets all the right nutrients and enough vitamins and minerals, so it has the resources it needs when you conceive. After all, making a baby is hard work!

Here are some of our favorites for a pregnancy-friendly diet:

• Dark leafy greens like kale, broccoli, and spinach.
• Fortified breakfast cereals , citrus fruits, and legumes because they contain folic acid . Folic acid is super important when you're trying to conceive. Why? Read all about it in our blog post: Everything you need to know about folic acid .
• Try a “Mediterranean diet ,” a diet rich in avocados and olive oil and low in dairy and meat.
• Add some nuts to your diet like peanuts, almonds and cashews.
• Fish, whole-wheat bread, and watercress contain zinc , which keeps your immune system in top shape. Zinc also contributes to the production of healthy eggs and sperm.
• Get some fiber , like beans, which can help keep your gut healthy and flush out waste.

Having trouble getting pregnant? Or feeling a little confused? Talk to one of our experts . We have fertility specialists, midwives, and sexual health experts to answer all your questions.