Getting started

Optimising health in the preconception period is an increasingly important contributing factor to improving the chances of natural conception. Lifestyle choices can make a big difference and considering both partner’s current lifestyles and making even small adjustments can drastically improve your chances of a healthy pregnancy.

Evidence shows that the toxins in cigarettes can have an effect on both sperm and egg quality. We encourage you to reduce the number of cigarettes a day and work towards stopping completely to improve your chances of getting pregnant. Besmokefree.com.au

Regular exercise is good for both our physical and emotional wellbeing. One to five hours of week of moderate exercise like walking, yoga, or household activities (like gardening or cleaning) can improve fertility in all women along with support in stress management. Both extreme amounts of exercise and inactivity can be detrimental to trying to conceive.

Caffeine is a stimulant found not only in coffee, but is present in tea, energy drinks, some soft drinks and event chocolate. Studies have indicated that those who consume large amounts of caffeine may take longer to conceive or have a higher risk of miscarriage. Both men and women should ideally aim for less than 200mg of caffeine a day, which is equivalent to 1-2 coffees or 2-3 cups of tea.

Heavy drinking which is defined as 5 drinks a day for men and 4 drinks a day for women can increase the time it takes to get pregnant and can affect a developing baby’s health. Heavy drinking can reduce male sex drive, reduce the quality of sperm and cause impotence. For women planning to become pregnant, abstaining from alcohol is the safest option. Yourfertility.org.au

Exposure to toxins and chemicals can have a detrimental impact particularly on sperm quality. For example, studies have shown that exposure to crop chemicals has a negative impact on sperm quality, but also that reducing or eliminating the exposure allows the quality to return. Anyone who is exposed to chemicals for their work should consider alternatives when they are trying to conceive.

Getting quality sleep of 6-8 hours every night is important, as is the ability to manage stress. Both of these things can be difficult if you are trying for a baby and it’s not happening as quickly as you had hoped. Look for ways to manage your stress and seek professional help if your stress levels are impacting your relationship or work.

Eating well and ensuring a balanced diet with plenty of fruit and vegetables is helpful for conception. Trying to be a healthy weight is also important, especially for women. If you are underweight, this can have an impact on the regularity of ovulation. Studies have also shown that even losing 5kg for women who are overweight can have a positive impact on conception.

Fertility declines for both men and women as we age. Although there are individual variations, women younger than 35 and men younger than 40 have a better chance of having a child than people who are older. This is true for natural pregnancies and for pregnancies conceived through assisted reproductive treatments such as IVF (in-vitro fertilisation).

To maximise the chance of conceiving naturally, understanding the fertility cycle and timing intercourse are important first steps. Understanding your cycle and when you ovulate can support timing intercourse to maximise conception. Getting pregnant is dramatically increased if you have sex on the day of ovulation or in the two days prior to ovulation.