Lots of women have a pretty decent chance of getting pregnant within six months to a year, barring any underlying health issues that might get in the way. But if you want to optimize your chances of becoming pregnant, it’s time to get familiar with the details of your monthly menstrual cycle — and the key to conceiving is figuring out when you ovulate.
Here’s more about this exciting process, plus all the ways to track ovulation. And remember, after ovulation has occurred, you have to wait until next time to conceive.
How many days after your period do you ovulate Track Your Cycle?
If you’re wondering how you know when you’re ovulating after your period, the answer lies with a tiny bit of math. To figure out how many days after the onset of your period you’ll ovulate, you need to know the length of your typical menstrual cycle. For some women, the timing of periods is a bit of a mystery, which means you may have to do a little more detective work to discover when you’re fertile.
But if your periods are as regular as clockwork, you’re in luck. Figure out when the first day of your period might be and count backward 14 days. The two to three days before that day in your cycle will be your most fertile window.
Keep track of your periods to see if you can detect a pattern. Maybe you think you’re often late, for example, but you really just have a long cycle (32 days or even more). You can also try to watch for some ovulation symptoms, such as a change in the consistency of your cervical mucus (it’ll feel like eggs whites) or a slight dip and then uptick in your basal body temperature (your body temperature when you’re fully at rest after a night of sleep, typically taken when you first wake up).
How long does it take to get pregnant if you track ovulation?
On average, depending on your age and health, women in their 20s to early 30s have a 25 to 30 percent chance of getting pregnant during each monthly cycle. These percentages are rather high even though your egg is only viable for about 12 to 24 hours. Here’s why: Sperm can survive much longer, typically up to three and sometimes as long as five days, so these little swimmers are keen to zip about as they wait to meet your egg.
Still, watching for ovulation signs or using a calculator for your cycles won’t always increase your chances of success — and getting pregnant while tracking ovulation doesn’t have a typical timeline. Even if you do pinpoint your ovulation moment, there’s no guarantee that you’ll actually conceive that month. The bottom line: Patience is necessary as you try to get pregnant.
How to track ovulation to get pregnant
Fortunately, there are a variety of methods you can use to track ovulation so your baby making efforts will be well-timed. Here’s a bit about each one you can try:
The calendar method. Also known as the rhythm method, this simple, inexpensive type of natural family planning relies on tracking your menstrual history to predict ovulation. To use it, note the length of your last half-dozen menstrual cycles, count the shortest and longest ones and do some simple subtraction to determine which days are your most fertile ones.
Standard days. This one is similar to the calendar method and it’s ideal for those with regular cycles between 26 and 32 days. If your cycle falls in this category, your most fertile days are between days 8 and 19.
Basal body temperature method. Using a special thermometer, you can track your basal body temperature (BBT) to learn your personal pattern of ovulation. When your BBT dips to its lowest reading and then rises right after by about half a degree, you’ll know that ovulation has occurred.
Cervical mucus method. Yup, a change in your cervix’s discharge is another indicator. As you near ovulation, the mucus you feel will be slippery, thin and clear, and it can even stretch between your fingers.
Ovulation predictor kits. These nifty kits are up to 80 percent accurate (or more in some cases), as they’re capable of measuring levels of LH, or luteinizing hormone, in your urine. As LH rises and your ovary releases an egg, you just check the test strip after you pee on it and look for the darker line or digital readout, depending on the type. A positive result means you should be ovulating in the next 12 to 24 hours, so it’s an optimal time to try to conceive.
Ovulation tracker apps. Hurray — tech to the rescue! There are a wide range of apps that can count the days of your cycle and then use an algorithm to serve up when you’re likely to be ovulating. Also on the market: thermometers and various digital and wearable fertility monitors too.
Saliva ferning. This inexpensive, reusable ovulation predictor is a test that allows you to check for a leaf pattern, similar to a fern’s, in your saliva using the kit’s eyepiece.
Talk to a doctor. If you’ve been trying to conceive for a year and you’re under 35, it may be time to check in with the doctor. Irregular periods or trying to track ovulation when you have polycystic ovary syndrome (PCOS), which is a hormonal imbalance, can be very tricky without some professional guidance.
Should I track my period too?
Tracking when your period starts and ends is another way of looking at your monthly cycle. Once you’ve nailed down your cycle length and when your period should arrive, simply determine what the midway point is — or 14 days before the expected starting day of your period — and this is your ovulation window.
Keep in mind that while the chances of conceiving when you have your period are low, they’re not zero either. The reason? You could have sex on the last day of your period and you might ovulate early, which means live sperm could be on deck inside and you just might get pregnant.Options abound when you’re trying to get pregnant. Check out all the ways you can track your cycle, see which one is best for you and then be patient as you learn to pinpoint your ovulation window and work to conceive.
Before Conception. Trying to get pregnant — or thinking about trying? Here’s how you can prepare now so you’re ready the moment that pregnancy test comes back positive.
Prepping to become a parent starts well before you find out that you’re actually pregnant. In fact, taking steps to get into the best shape possible can improve your chances of conceiving. You’ll have a smoother transition to parenthood, too, if you start readying your budget — and your relationship — to life with a baby now.
Preparing your health for a baby
Because just about every aspect of your health — from the drinks you consume to the exercise you do — can have an impact on your fertility and pregnancy, taking stock of your lifestyle habits now, before baby’s on board, will make your conception easier and your pregnancy safer.
Exercising before conception
First up? Exercise. Though lots of women conceive without ever setting foot in the gym, research suggests a moderate exercise program (about 30 minutes a day of aerobic exercise, strength training, stretching or anything that gets your heart going) may boost your fertility. What’s more, exercise releases feel-good endorphins, which can help keep you relaxed and make those baby-making efforts more productive.
Don’t go too hard on yourself. Regular and prolonged strenuous exercise can disrupt the balance of hormones needed for ovulation and conception, so listen to your body and lighten the load when you need to.
An exercise routine can also help you maintain a healthy weight, which will make it easier to gain pregnancy weight steadily.
Having healthy habits before conception
Once you’ve got those regular workouts in place, take a look at your coffee consumption. Low to moderate caffeine intake while TTC may actually help you get — and stay — pregnant. Some studies have linked too much caffeine consumption with lower fertility levels and an increased risk of miscarriage. So try to stay under 200 milligrams per day — about two small cups (or one 12-ounce cup) of brewed coffee.
Also, consider trading your usual drink order for a mocktail now. Heavy drinking can mess with your menstrual cycle, possibly interfering with ovulation and making it more difficult for a fertilized egg to implant in the uterus.
And because you won’t necessarily know the moment you conceive, there’s a chance you might be drinking when your baby has already taken up residence, which could be dangerous for your little one (especially if your drinking is on the heavy side). That’s why the Centers for Disease Control and Prevention (CDC) recommends abstaining from alcohol when you’re trying to conceive (and during pregnancy).
Quitting smoking when preparing for conception
You’ve very likely heard by now that smoking while pregnant is not only dangerous for you, it’s dangerous for your developing baby. But research shows that lighting up also hampers your attempts to make a baby in the first place.
Quitting smoking has an instantly positive impact on your health and fertility. Some research has found that women who quit smoking before assisted fertility treatments were just as likely to get pregnant as non-smokers. In fact, the rate of pregnancy complications due to smoking decreases the longer a person has not smoked, says the American Society for Reproductive Medicine.
Reviewing your medications before conception
Now is a good time to take a close look at your medicine cabinet. Some prescription drugs, over-the-counter medicines and even herbal remedies and supplements have an effect not only on pregnancy and a developing fetus but also on fertility and preconception.
Some drugs or supplements carry warnings about their use for women who are pregnant or trying to conceive, so read labels carefully. Better yet? If you’re taking medication (prescription or otherwise) while trying to conceive, don’t make assumptions. Ask your practitioner during a preconception checkup for guidance about what’s safe and what’s not.
If you depend on prescription drugs to treat a chronic condition (like asthma, diabetes, depression, migraines or any other), discuss any concerns with your physician and gynecologist. Together, you can come up with a plan that’ll keep you healthy, fertile and ready to welcome a pregnancy. There may be some medicines you need to continue, so don’t stop taking any meds thinking that will be best for a baby — your future child needs you to be healthy in order to thrive.
Getting enough sleep before conception
Make it your goal to catch a solid seven to eight hours of sleep per night. Just like a good pregnancy diet, catching enough zzz’s can help improve your chances of producing a little one (who, in an ironic twist, will be the one preventing you from getting lots of sleep once she’s born). In fact, having an irregular sleep schedule may increase the odds of irregular periods, which won’t help your odds of conception.
Similarly, sufficient sleep is key to staving off stress, which can also undermine your fertility (via hormonal hijinks that can delay or prevent ovulation) and complicate pregnancy. Plus, if you’re charting your basal body temperature to help better understand your cycle, you need adequate, consistent slumber to get the best results.
Taking care of your dental health before conception
A preconception dental appointment gives you time to get any dental problems fixed (that crown you’ve been putting off, for instance). While it’s safe with the right precautions to have most dental procedures done during pregnancy, it’s definitely smart to have that work behind you before sperm meets egg.
Before you get pregnant is the best time to get your gums in good shape, too, since there is a link between uncontrolled periodontal disease and pregnancy complications such as premature labor.
Reducing stress before conception
Juggling all the normal stresses of modern living with the happy but huge intent of getting pregnant is enough to get anyone feeling anxious. And unfortunately, stress can hamper pregnancy plans. It can delay ovulation and increase the frequency of uterine contractions, which can prevent a fertilized egg from attaching to the uterus.
Your plan? Find some stress management techniques that you enjoy, and work them into your routine on a regular basis. Whether it’s journaling before breakfast, hitting a yoga class on the weekends or taking a bubble bath before bed, you’ll feel more relaxed.
Taking care of your mental health before conception
Just as depression can affect your body at any time, depression during pregnancy may lead to physical complications and increase your risk of postpartum depression. That’s why it’s especially important to seek help before you conceive.
If you’re struggling with depression, anxiety or another mental health condition, talk to your doctor about your options. You don’t have to go through it alone. And if you already take medications for your mental health, don’t alter your dosage without consulting with a physician.
Preparing your relationship for a baby
It might not be what you want to hear, but the truth is, the arrival of a baby can cause some real upheaval. If you have a partner, becoming a party of three can thrust the two of you into navigating new roles at a time when you’re both stressed out and physically exhausted. Pair that with less time to spend together as a couple, and you’ve got a recipe for a potentially rocky road.
The key is anticipating this disruption and being ready for life to change. Simply knowing that every relationship goes through a natural evolution when a baby arrives can help you handle the inevitable bumps.
In the meantime, make even more of an effort to connect while you’re still a duo. Take time to talk to each other every day.
And if sex is starting to feel like another chore on your prepping-for-baby to-do list, think about other ways to connect. Hold hands at the grocery store. Give your partner a kiss or a nuzzle for no reason. Reminisce about your first date or plan a second honeymoon. Keeping close now will keep you going when you’re taking turns trying to get the baby back to sleep at 2 a.m. and are both feeling frazzled.That old adage about never truly being prepared for becoming a parent … Well, there’s certainly some truth to it. But you can get your pregnancy off to the best possible start by taking steps to bolster your health, finances and relationship with your partner. And that will make the transition to life with your little one that much smoother.
While you release only a single egg each month, your partner releases millions of sperm in a single ejaculation — all with an eye on that single prize. But only one of those sperm will be crowned the victor, and the odds are stacked against fertilization.
Luckily, egg and sperm have developed some pretty cool tricks to give themselves a fighting chance. Read on to find out how fertilization actually works.
What is fertilization?
Fertilization is when a man’s sperm combines with a woman’s egg to form a single cell. It’s one of the first steps toward pregnancy, but there are more hurdles to cross.
Where does fertilization occur?
Some people think fertilization happens in the uterus, since that’s where the baby develops. However, fertilization actually occurs in the fallopian tubes.
Each sperm has a single goal: to meet up with the egg. To reach the target, though, a sperm cell has to go on a lengthy and strenuous journey.
First, it must make its way from the vagina to the cervix, and then it has to swim through the uterus to the fallopian tubes. Once there, if the sperm is the lucky one, it will penetrate the egg and fertilize it. The newly fertilized egg (now called a zygote) will make its way from the fallopian tubes to the uterus. There, it will hopefully implant in the uterine wall and grow into a baby.
Most of the time, implantation occurs in the uterus as it should. However, sometimes the fertilized egg implants and grows somewhere outside of the uterus. This is called an ectopic pregnancy.
Usually, an ectopic pregnancy occurs in a fallopian tube (which is why you may have heard of it being called a tubal pregnancy), but it may also happen in an ovary, the cervix or even the abdomen.
Since none of those areas has the right tissue or the space to accommodate a growing pregnancy, an ectopic pregnancy is not a viable pregnancy.
When does fertilization occur?
For fertilization to happen, the timing and conditions must be just right. The fertilization process can only occur during a fairly small window within just a few days of ovulation (a few days before up until a day after you ovulate).
Even if a sperm does make its way to the fallopian tube, that doesn’t mean it will definitely be able to fertilize the egg. Aside from various fertility-related problems that can hamper the process, the timing may be off, meaning the sperm arrived too early or too late to meet up with the egg. Or the sperm may have entered the wrong fallopian tube (an egg is usually present in only one of the fallopian tubes in any given month).
How long does it take for a sperm to fertilize an egg?
Contrary to what many people believe, fertilization doesn’t occur immediately after sex. The fastest sperm can reach the egg in as little as an hour after, but the entire fertilization process can take several hours. After ejaculation, the sperm are gearing up for that long journey.
For about a half an hour after sex, the semen coagulates in a woman’s vagina, forming a physical barrier that prevents the sperm from wandering very far in the wrong direction. This protection disappears within 30 minutes, when the semen reliquefies.
Any sperm that haven’t made it up through the cervix by then are eliminated from the running. The vagina is very acidic and quickly destroys any errant cells, including sperm.
The sperm that make it to the next step — the cervical canal — spend time going through biochemical changes, picking up the tail-thrashing speed that’s required for them to swim their way through the uterus and fallopian tubes to find their target.
The cervical canal is a much more welcoming environment, where the mucus is specially designed to transport sperm efficiently when you’re most fertile.
As you approach ovulation, your suddenly copious mucus becomes stretchy, clear and thin (that’s one of the reasons why observing it is such an effective method of determining your ovulation time). The changes happen on a microscopic level as well, as strings of molecules line up like train tracks so that sperm can hop on and ride to their destination.
The sperm that do reach the egg still have their work cut out for them. The race is on to be the first one to plow through the hard outer layer of the egg.
And there’s plenty of competition. Hundreds of sperm will surround the egg during the frantic battle to the finish, all trying to penetrate the egg’s membrane to reach the cytoplasm, where the sperm will then release its own genetic contribution.
As soon as one lucky sperm cell succeeds in penetrating the egg, the egg immediately undergoes a chemical reaction that prevents other sperm cells from following suit. Then the chromosomes carried by the sperm and egg come together, and the egg is officially fertilized.
Can you feel when an egg gets fertilized?
You won’t feel when an egg gets fertilized. You also won’t feel pregnant after two or three days. But some women can feel implantation, the process in which the fertilized egg travels down the fallopian tube and buries itself deep within the wall of the uterus.
This happens about eight to nine days after fertilization, though it can happen earlier or later, depending. Symptoms of implantation may include abdominal cramps and light bleeding. Whether you feel anything or not, implantation is the moment that fertilization gives way to pregnancy!
How long can sperm live inside you to get pregnant?
Sperm can survive inside the female reproductive tract for about 72 hours. And, in some cases, the sperm can live for up to five days. But the lifespan of an egg is much shorter. The egg lives for only 12 to 24 hours after ovulation.
If sperm aren’t hanging around by time the egg makes it to the fallopian tube (or if they don’t reach the destination shortly after the egg arrives), the body reabsorbs the egg, and the window of opportunity for conception that month closes.As you’ve no doubt learned by now, the road to fertilization is a bumpy one, with plenty of twists and turns. It takes a lot of work, the right conditions and perfect timing for the egg and sperm to meet up and produce that baby you’re hoping for. But once they do, you’ve embarked on your own amazing journey: the journey of parenthood.
Getting Pregnant. Thinking about starting a family? For the healthiest pregnancy possible, here’s what you should know as you start trying to conceive.
Before you’re in full-on baby-making mode, the process may seem pretty straightforward: Have sex, get pregnant. But conceiving sometimes takes a little more planning than that.
As soon as you do begin to think about starting your own family, you’ll likely have more than a few how-to-get-pregnant questions. For example, what should you do before trying to conceive? When’s the best time to try? And is there anything you can do to get pregnant faster?
To help, we’ve got all the best trying-to-conceive tips right here. Read on for the scoop on everything you need to know about how to get pregnant, from your odds of conceiving to what you can do to have a healthier pregnancy right from the start. Happy baby-making!
What are your chances of getting pregnant?
If you’re wondering what your odds are of getting pregnant, your chances are pretty good when you’re younger. In fact, an average healthy couple in their 20s and early 30s has about a 25 to 30 percent chance of getting pregnant during any one menstrual cycle.
Though that number may seem low, over the span of a year it means your chances of conceiving are about 75 to 85 percent. Just keep in mind that those odds drop with age, which may be a factor if you’re finding that it’s difficult for you to get pregnant.
What affects your chances of getting pregnant?
A number of factors can contribute to infertility in women or impact your chances of conception. If any of these affects you (or you think they might), talk to your doctor about what steps to take:
Age. One of the biggest factors is your age, since fertility declines over time. For example, the average, healthy 30-year-old has about a 20 percent chance of getting pregnant each month she tries. By age 40, the odds drop to less than 10 percent each month.
Smoking. Up to 13 percent of infertility in women is caused by cigarette smoking, according to the American Society for Reproductive Medicine (ASRM). Smoking can lead to fertility problems in men, too, since it can reduce sperm production.
Weight. Being overweight or obese can cause the body to produce too much estrogen, which can throw off the reproductive cycle, while being underweight can shut down ovulation. About 12 percent of all infertility cases are a result of a woman weighing either too little or too much, according to the ASRM.
Health issues. Endometriosis, polycystic ovarian syndrome (PCOS), uterine fibroids and abnormalities of the uterus caused by previous surgeries or scarring can impair fertility. Other illnesses, left untreated, (including kidney disease, untreated celiac disease, thyroid disease and sickle cell anemia in men) may also affect pregnancy odds.
Irregular menstrual cycles. If your cycles are irregular — whether due to hormonal imbalances like PCOS, weight issues or medications you take — it can be tougher to figure out when you’re ovulating. And not knowing when to do the deed makes it harder to get pregnant.
Autoimmune disorders. Lupus can affect a woman’s chances of getting or staying pregnant.
Sexually transmitted infections. Untreated STIs (usually gonorrhea and chlamydia) can lead to pelvic inflammatory disease (PID). PID, in turn, can cause permanent damage to the fallopian tubes, uterus and surrounding tissues, making it difficult or impossible to get pregnant. Fortunately, timely treatment of STIs can help you avoid PID, which is why regularly seeing your OB/GYN, especially if you’re sexually active with more than one partner, is so important.
Occupational exposure to environmental toxins. Some research has shown that prolonged exposure to pesticides, pollutants and industrial chemicals — which usually occurs in certain jobs (more on that below) — can decrease a couple’s chances of conceiving. For women, these toxins can disrupt the menstrual cycle or sex hormone production and reduce fertility. Men may have low hormone levels, a lower sex drive, reduction in sperm or semen, or erectile dysfunction.
Excessive exercise. Even if your weight is just right, exercising too hard (or long, like more than five hours a week) can affect baby-making. But that doesn’t mean you should let your gym membership lapse. Regular, moderate exercise slightly increased fertility for all women, regardless of weight.
Getting pregnant at any age
Ultimately, when you decide to have your little one is up to you (and your body). That said, age does matter, so be aware of the various advantages and disadvantages. If you’re wondering about the peak age to get pregnant or what age is too late to get pregnant, here’s the lowdown:
Getting pregnant when you’re under 35
Advantages
Assuming no medical issues affect their fertility, younger women typically find it easier to get pregnant. In fact, the peak age to get pregnant is between the late teens and late 20s.
Getting pregnant earlier means you’ll probably have plenty of energy to care for a baby and keep up with an always-on-the-go toddler.
The odds of miscarriage, preterm birth, birth defects, genetic abnormalities and pregnancy complications like high blood pressure and gestational diabetes are all lower among women under 35.
Having a baby while you’re younger means that your parents (your child’s grandparents!) will be younger too.
Disadvantages
Younger parents may not be as financially stable as those who are older. And a family may require a dual income — so you may have to work at least part-time, even if you’d prefer to stay at home.
The relationship of young couples might not be as stable, and adding a pregnancy and baby to the equation can cause additional strain.
Starting a family earlier can make keeping up relationships with non-parent friends more challenging.
Women under 35 should see a specialist if they’re unsuccessful at getting pregnant after 12 months of trying.
Getting pregnant when you’re 35 and up
Advantages
When you’re older, you’re more likely to be financially secure.
Older moms tend to be more established in their careers, so you may find it easier to return to work (if you choose).
Your relationship with your partner may be more stable, which benefits you and baby.
Waiting gives you more time to travel and hit other goals on your to-do list, so there’s no feeling of “missing out.”
Disadvantages
It can be more difficult to get pregnant.
If you have trouble conceiving, you may need in vitro fertilization (IVF) or other fertility treatments, which can be expensive.
Pregnancy at an older age increases the risk for ectopic pregnancy, miscarriage, preterm birth, stillbirth, preeclampsia, gestational diabetes and birth defects.
Older women are more likely to need a C-section.
You might not have as much energy as younger parents, making keeping up with a baby or active child more challenging.
Health issues like diabetes and hypertension are more likely as you’re older. These can affect your chances of getting pregnant.
Women who are older than 35 and have been trying unsuccessfully to get pregnant for six months should see a specialist. Women who are over 40 and trying to conceive should see a specialist immediately.
Tips to increase your chances of getting pregnant
No matter your age, the following advice will help boost your odds of conceiving and ensure you have a healthier nine months when you do:
Start charting
Even if you and your partner hit the sheets frequently, you won’t get pregnant if you’re not getting busy at the right time. Learn how to tell when you’re ovulating to help predict when you’re most fertile.
Take a look at your pregnancy history
If you’ve had multiple pregnancy losses, premature delivery or complications in previous pregnancies, talk to your practitioner about any preventative measures you can take now.
Check your family tree
Get the scoop on the health history on both sides of the family tree (you and your partner’s). It’s especially important to find out if there’s a history of genetic or chromosomal disorders like Down syndrome, Tay-Sachs disease, sickle cell anemia, thalassemia, hemophilia, cystic fibrosis, muscular dystrophy or fragile X syndrome.
Schedule a preconception visit
Book a preconception appointment with your doctor or midwife to make sure you’re in top baby-making shape. Also check that you’re up-to-date on essential vaccinations (like the ones for chickenpox and measles, mumps and rubella).
Seek genetic screening, if necessary
If you have a family history or are at risk of certain genetic diseases, ask your practitioner at that prenatal visit about getting a carrier screening before trying to conceive. A family history of cancers, especially at a young age, is also a reason to seek genetic consultation.
Get treated
If any test in your checkup uncovers a condition that requires treatment — from a health condition like high blood pressure to a sexually transmitted disease — make sure to take care of it before trying to conceive. That includes any gynecological conditions that might interfere with pregnancy (such as uterine polyps, fibroids, cysts or tumors; endometriosis; pelvic inflammatory disease; or recurrent UTIs).
Control chronic illnesses
If you have diabetes, asthma, a heart condition, lupus, epilepsy or any other chronic condition, be sure you have your doctor’s okay to get pregnant. Your condition should be under control before you conceive.
Avoid environmental hazards
Some chemicals — though far from all and some only in very large doses — are potentially harmful to your eggs and, later, to your developing baby. So take special care if you work in certain fields (like medicine, dentistry, art, photography, transportation, farming, landscaping, construction, hairdressing, cosmetology, dry cleaning and some factories).
Avoid unnecessary exposure to radiation
If X-rays are necessary for medical reasons, make sure your reproductive organs are protected.
Make over your diet
What you eat matters even before you have a bun in the oven. Find out which foods to eat more of and which ones to cut back on as part of a healthy pre-pregnancy diet.
Check your weight
Being underweight or overweight can affect your fertility. Get your weight in check to give you and your future baby the healthiest start possible.
Work up a sweat
Getting physically active can help you maintain a healthy weight, reduce stress and help soothe future pregnancy-related aches. Learn how to begin (or continue) exercising while trying to conceive.
Sleep well
Skimping on shut-eye may make it more difficult to conceive. See how sleep affects your chances of conception — and then try to make a goal of seven to nine hours a night.
Eliminate any vices
Some things, like smoking or excessive alcohol or caffeine, can have a negative impact on fertility. Get help to quit smoking, avoid marijuana, stop drinking and reduce your caffeine intake.
Check in with your dentist
A visit to the dentist before you get pregnant is almost as important as a visit to the doctor. That’s because your future pregnancy can affect your mouth — and vice versa.
The gum disease gingivitis may be more common in pregnancy due to hormonal changes, which can mess with the way the gum tissue responds to the bacteria in your mouth.
Untreated gum disease during pregnancy has been shown to increase your risk of complications like preterm birth and preeclampsia. While you’re there, be sure to have any necessary work (like X-rays, fillings or dental surgery) completed now so it won’t have to be done during pregnancy.
Start looking for a prenatal practitioner
Choosing a practitioner for your pregnancy is easier now than when you’re due for your first prenatal checkup. If you aren’t sure you want to stick with your regular OB/GYN, find out your options in terms of types of prenatal practitioners, then schedule an interview with a few.
Start taking your prenatal vitamin
Every woman should take one, preferably at least two months before trying to conceive.
Scan your medicine cabinet
If you’re regularly taking any drugs (prescription or otherwise) regularly, be sure to check with your doctor that those medications are safe for preconception and pregnancy. He or she may suggest switching to another that’s better for expecting women.
Also get your practitioner’s okay to continue any vitamins or herbal supplements you’re popping. Too much vitamin A, for example, can be dangerous during pregnancy.
Don’t forget your partner
Your partner’s health and lifestyle also play a role in whether or not you’ll get pregnant. See what can be done to increase male fertility.
Toss your contraceptives
Obviously, birth control makes getting pregnant difficult if not impossible. .
Be nice to yourself
This is perhaps the most important step of all! Of course, you’re excited about getting pregnant — and, more than likely, a little stressed too. But stress doesn’t help your conception efforts. The fix: Try relaxation exercises (yoga counts!), meditate and cut down as much as possible on stress in your daily life.Sure, you know the basics of how to get pregnant, but having all of the relevant information at hand when you’re trying to conceive is smart. If you take your age into account and keep a close eye on your health, your goals of getting pregnant and having a healthy baby are definitely within reach.
Fertility foods. You don’t have to wait until you’re pregnant to start eating well. In fact, following a healthy diet before you conceive can help boost your fertility, lower the risk of birth defects such as spina bifida and even reduce your chances of developing preeclampsia during pregnancy.
Fertility foods: Key nutrients to eat when you’re trying to conceive
As a mom-to-be, you’ll need a mix of healthy foods that are packed with nutrients, including:
Folic acid and folate
This B vitamin (B9) is one of the most important nutrients you can get before (and during) pregnancy. The Centers for Disease Control and Prevention (CDC) says that all women of reproductive age should consume 400 micrograms (mcg) daily to help prevent neural tube defects like spina bifida and anencephaly.
To cover your bases, you should make sure your prenatal vitamin contains 400 to 600 mcg of folate or folic acid (the synthetic form). You can also find folate and folic acid in foods like:
Leafy green vegetables. Spinach, broccoli, bok choy, Swiss chard and kale are all good options. Sauté them in olive oil, and eat as a side dish or add them to soups, salads, casseroles and omelets.
Fortified cereals. Look for breakfast cereals that contain 100 percent of the recommended daily value.
Oranges and strawberries. These are so yummy, they’re easy to incorporate into your diet!
Beans and nuts. Rich in fiber, eating beans and nuts can also help keep you regular.
Beyaynetu
Folate-rich recipes to try:
Pomegranate Salad
Mediterranean Salmon Sandwich
Salad With Mango and Cucumber
Calcium
Calcium keeps your reproductive system functioning smoothly and may even help you conceive faster. It’s important to stock up now, because you’ll need a stable supply for your baby’s future teeth and bone health and development.
If your stores are low when you’re pregnant, your body will take the calcium from your bones and give it to the developing baby, which might raise your risk of osteoporosis (brittle bones) in the future. Try to get about 1,500 milligrams (mg) of calcium each day from sources like:
Milk. The most popular source of calcium, one cup of milk contains 299 mg, or about one-third of your daily recommended intake. Bonus: It contains a splash of vitamin D, too. Calcium is also found in soy milk, almond milk and calcium-fortified juice. Have a glass as a snack or use it as the base for a smoothie.
Yogurt. One cup of plain yogurt contains about 415 mg per serving — about a third of your daily recommended intake. Like milk, you can eat it plain or topped with fruit, or use it as the base for a smoothie.
Cheese. A 1.5-ounce serving of mozzarella contains 333 mg of calcium, the same-sized serving of cheddar contains 307 mg, and one cup of cottage cheese contains 138 mg.
Kale and broccoli. Vegetables like these are good non-dairy sources of calcium.
Calcium-rich recipes to try:
Any Day Breakfast Parfait
Banana Smoothie
Macaroni and Cheese
Iron
This mineral — which shuttles oxygen throughout your body — will be super important when it comes to delivering oxygen to your baby, too. If you’re scheduled for a preconception checkup, ask your doctor about whether you should be screened for an iron deficiency, since too little iron could increase your baby’s risk of being underweight or premature. Women need about 18 mg per day, but your daily iron requirement will increase to 27 mg per day once you’re pregnant.
Keep in mind that your body absorbs iron better from food. Good sources include:
Fortified breakfast cereals. One serving of fortified breakfast cereal contains 18 mg of iron.
Lean meats. Beef, chicken and turkey all contain about 1 mg of iron per 3 oz serving.
Spinach. A good source of iron, ½ cup of boiled, drained spinach contains 3 mg per serving — about 17 percent of your daily recommended intake.
Iron-rich recipes to try:
Spinach-Ricotta Scramble
Baby Spinach and Edamame Salad With Parmesan Shavings
Omega-3 fatty acids
Although many prenatal vitamins contain omega-3s, it’s also important to get your fill from whole foods while you’re trying to conceive. That’s because omega-3 fatty acids may help regulate key ovulation-inducing hormones and increase blood flow to the reproductive organs. You can find them in:
Seafood. Fish that are high in fat, including salmon, anchovies, sardines and herring, are all good sources of omega-3s.
Grass-fed beef. Beef from grass-fed cows contains higher levels of omega-3s than beef from grain-fed cows.
Nuts and seeds. Walnuts, flaxseed and chia seeds contain omega-3s, as do plant oils like flaxseed, soybean and canola oils. Add them to your smoothie or sprinkle them on top of a salad for an extra crunch.
Omega-3 recipes to try:
Salmon Salad
Chicken Burgers
Chicken Salad
Fiber
Adding more complex, slowly-digestible carbohydrates like fiber to your diet will keep you feeling full for longer. Plus, if you’re planning to get pregnant, increasing your fiber intake by 10 grams per day may lower your risk of developing gestational diabetes by 26 percent, according to one study.
Some good sources of fiber include:
Whole grains. Wheat bread, bulgur, oats and quinoa all contain fiber.
Fruit and vegetables. Peas, corn and broccoli are all good sources, as are pears, blueberries, raspberries and peaches. Eat the skins or peels for an extra dose.
Beans and legumes. Lentils, black beans, kidney beans, lima beans, split peas and chickpeas are all packed with fiber. Add them to stews or salads.
Fiber-rich recipes to try:
Steamed Sesame Vegetable
Sunset Lentil and Sweet Potato Soup
Protein
Protein will help supply your baby with important nutrients. Your personal protein needs depend on a number of factors (including your activity level), but aim for several servings spread out throughout the day. Some or all can be plant-based (nuts, seeds, legumes … ).
Protein-packed choices include:
Fish. High-fat fish like salmon is not only high in protein, it also provides a dose of omega-3 fatty acids.
Lean meat. Poultry (like chicken or turkey) and lean beef are all good options.
Black beans. One cup contains 15 grams of protein. Use them in a breakfast burrito or homemade veggie burgers.
Protein-packed recipes to try:
Bakela kekel
Crusted Chicken With Bakela Salsa
Salmon
What to eat when you’re trying to get pregnant
Here are some of the best foods to add to your plate when you’re hoping to conceive:
Spinach. In general, aim for four to five servings of vegetables a day. Leafy greens like spinach are a great choice: Spinach itself is a rich source of calcium, vitamin C, folate and potassium. Try adding a handful of spinach leaves to your smoothie, along with vanilla yogurt and a ripe banana.
Oranges. Oranges are also packed with vitamin C, calcium and potassium. According to the Academy of Nutrition and Dietetics, vitamin C from citrus fruits can also help your body better absorb iron from non-meat sources. To work more into your diet, try drinking a glass of orange juice or topping your salads with a few slices.
Milk. Dairy products contain protein, potassium and calcium. Try to choose products that are fortified with vitamins A and D as well. You can use fortified milk to make oatmeal or as a base for smoothies.
Fortified cereals. Whether you’re opting for cooked cereals or the ready-to-eat kinds, look for products made from whole grains and fortified with iron and folic acid, and less added sugar.
Chickpeas. Beans and peas are excellent sources of protein — and they also provide a dose of iron and zinc. Chickpeas in particular are loaded with protein, zinc, potassium and fiber. (Other good options include pinto beans, soybeans, white beans, lentils and kidney beans.) Use them to make hummus or bake them and sprinkle on a salad.
Salmon. Salmon delivers a dose of protein, omega-3 fatty acids and potassium.
Healthy eating tips if you’re trying to get pregnant
Overwhelmed? Don’t be. You don’t have to eat a “perfect” diet — just tell yourself what you’ll tell your child some day: Do the best you can. And by starting to prioritize healthy eating habits now, it’ll be easier to stick to them once you get pregnant.
When in doubt, keep these strategies in mind:
Eat more fruits and veggies. Produce provides hefty doses of vitamin A, vitamin C, iron, magnesium, potassium and fiber. Aim to eat four to five servings of veggies (at least two should come from leafy greens) and three to four servings of fresh fruit a day.
Check in with an expert. If you have any dietary restrictions — whether you’re vegan or vegetarian or you follow a special diet for a chronic condition — ask your doctor about filling any nutritional gaps in your meals. (A registered dietitian can also help.) If you suspect that you may have an eating disorder — like bulimia or anorexia nervosa, for example — talk to your practitioner about enlisting the help of a health professional and a support group.
Practice good (food) hygiene. Food poisoning is risky for anyone, but it’s especially dangerous when you’re pregnant. And some foodborne illnesses can affect your baby’s health even before you conceive.
Pick smart seafood. Both the Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) recommend that women who are trying to conceive eat 8 to 12 ounces of low-mercury fish per week. Some seafood to avoid includes swordfish, tilefish, king mackerel and shark, but many choices you’ll find out there (salmon, canned light tuna, cod, shrimp …) are a-okay.
Don’t skip meals. Right now, you might prefer to sleep through breakfast or work through lunch, but once a baby is on board, you’ll need a steady stream of nutrients throughout the day. Take a look at your schedule now and build in time for three complete meals a day.
Cut back on caffeine. Despite what you may have heard, pregnant women can drink coffee, but moms-to-be should aim for no more than 200 milligrams of caffeine a day, or around one daily 12-ounce cup of coffee. If your usual order is a grande or venti, consider easing up on the caffeine intake now instead of later.
Don’t smoke. Now’s a great time to quit if you do light up. Using tobacco can make it harder for you to get pregnant — and once you are pregnant, it can increase risk of miscarriage.
Limit alcohol. A few glasses of wine may make baby-making more enjoyable, but too much can also make it harder to conceive. It’s smart to limit yourself to a couple glasses of alcohol a week while you’re trying, and abstain entirely if you suspect you’re pregnant, since alcohol can harm a developing baby. Best to stick with a mocktail.
