When making the decision to try for a baby, many women and couples realize that it is not as simple as first expected. Watching the months go by without any results can lead to doubts or impatience. They are some habits and strategies which can increase the chances of falling pregnant.
Know your cycle and most fertile days
The first step in falling pregnant is to identity the moment of ovulation. It usually occurs some 14 days before the next menstrual cycle, however it can vary. Hpw to detect ovulation:
- Monitor the length of cycles over various months
- Observe changes in cervical discharge (it is more elastic and transparent in the fertile days)
- Use ovulation tests or apps to follow your cycle
Having intercourse during the two days before and on the day of ovulation can help, as this is when the chances of success are highest.
Maintain a balanced diet
A healthy diet directly influences ovulation, egg quality and hormonal balance.
Prioritize foods rich in:
- Antioxidants (fruit, vegetables, nuts)
- Folic acid and vitamin B (legumes, leafy green vegetables, lean meats)
- Healthy fats (avocado, olive oil, oily fish)
Avoid excessive consumption of ultra-processed foods, alcohol and tobacco, as they can negatively affect both female and male fertility.
Watch out for your weight and make sure you rest properly
Both overweight and underweight can disrupt the menstrual cycle and cause ovulation difficulties. Try to maintain a healthy weight and a proper Body Mass Index (BMI).
Furthermore, sleeping 7 to 8 hours a day also contributes to better hormonal balance and improves ovarian function. Rest is more important than it seems, as stress and lack of sleep can affect fertility without us even realizing it.
Avoid stress (or learn to manage it)
We know that "relaxing" isn't as easy as it sounds, but maintaining high stress levels over a long period of time can affect ovulation and sperm quality.
Try techniques like yoga, meditation or mindful breathing.
Spending time outdoors or doing moderate exercise also helps regulate cortisol and improves emotional well-being.
Even if you have heard it over and over again, and sounds cliche: don't obsess over it. Putting pressure on yourself will only lead to frustration and make the journey more difficult.
Do moderate and constant exercise
Regular physical activity helps balance hormones, improve blood circulation and reduce stress, all factors which directly impact fertility.
- Choose moderate activities such as walking, swimming, yoga or pilates.
- Avoid excessive intense training as it can disrupt the menstrual cycle or reduce sperm quality
Staying active regularly also supports a healthy weight and better metabolism, two key aspects for fertility.
Should you consult a specialist?
If you have been trying to get pregnant for more than a year (or more than 6 months if you're over 35), it's advisable to seek advice at a fertility clinic. It won't cost you anything or commit you to anything (at IGIN, all the consultations are free of charge) and it will help clear up any doubts.
Don't think that all solutions involve expensive treatments. Sometimes, a minor hormonal imbalance or an ovulation problem can be resolved with a simple, personalized procedure. If you do end up needing to go down the route of assisted reproduction, keep in mind that it is much more common than you might think.