There are a number of things you can do to help improve your chances of conceiving and having a healthy, happy pregnancy. A good diet and regular exercise, cutting down on alcohol, quitting smoking and reducing your stress levels are the most important things you can do to ensure your body is in the best condition for conception.
Diet
Research has shown that if you are significantly overweight, your chances of conceiving a baby are reduced. In fact, the more overweight you are, the more likely it is you’ll have trouble conceiving.
If your BMI is above the normal range, then consider taking some time out to lose excess pounds before you start trying. Heavy women tend to have heavy babies and more complications at birth – there is also some evidence to suggest that heavier mums-to-be are more likely to go past their due date.
Gaining a few pounds if you’re underweight is also a good idea, since you want to be as close as possible to your recommended weight when you conceive. Underweight women are more likely to have irregular periods and in some severe cases, ovulation can stop altogether. If you’re pregnant and underweight, then research shows you are more likely to have a low-birth-weight baby.
As well as eating a healthy diet there are some vitamins and foods you should try to include more of, as they are said to improve egg and sperm quality and prevent birth defects.
Folic acid Folic acid, a B vitamin, helps prevent birth defects of the brain and spinal cord when taken before conception and in very early pregnancy. It is available in most multivitamins, as a folic acid-only supplement and in foods including leafy green vegetables, orange juice and some cereals. The Food Standards Agency recommends taking 400 micrograms (mcg) per day.
Vitamin B All B vitamins are important for ovulation and fetal development. Research has suggested that vitamin B can boost the chances of getting pregnant in some women who have had difficulty in conceiving.
Zinc Zinc is needed to make the outer layer and tail of sperm and is, therefore, essential for healthy semen. Several studies have also shown that reducing zinc in a man's diet will reduce his sperm count.
Vitamin C Vitamin C is an antioxidant and is said to improve sperm quality in men who smoke.
And one to avoid… Make sure you cut back on any foods containing vitamin A, as studies have shown that when taken in high doses it can be harmful for your baby. This means you should avoid eating liver and liver products such as pâté and avoid taking supplements containing vitamin A or fish liver oils (which contain high levels of vitamin A).
You should also avoid eating shark, swordfish and marlin and limit the amount of tuna you eat. Don't eat more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can). This is because of the levels of mercury in these fish. At high levels, mercury can harm an unborn baby's developing nervous system.
Overall it is important to remember that a healthy balanced diet can have a positive effect on conceiving and having a healthy baby.
Getting fit for pregnancy
As well as eating healthily, make sure you are in good physical condition by maintaining a regular exercise regime. Exercise releases natural endorphins, which can make you feel more positive and enthusiastic – something that may be needed if it takes you a little while to conceive.
Try to exercise for around half an hour every day. This can be as simple as going for a good long walk or joining an energetic class at the gym. The most important thing is to find an exercise you enjoy – you’re much more likely to keep it up and see positive results.
Quit smoking and cut down on drinking
If either you or your partner smoke, now is the time to stop! Smoking almost doubles the risk of having a low-birth-weight baby as it constricts the blood supply to your baby. In men it can reduce the quality and quantity of sperm and lowers testosterone levels.
If you drink heavily, try to cut down or – even better – stop completely, while you’re trying to conceive. Alcohol strips the body of essential B vitamins and people who drink a lot tend to have poorer diets.
Have lots of sex!
It might sound obvious, but upping the amount of sex you and your partner have will also dramatically increase your chances of becoming pregnant. Research has shown that couples who have sex throughout the whole month are the most likely to conceive quickly. Sperm can live in your body for up to two days, therefore, the more sex you have, the more chance you’ll have of your egg being fertilised.
It’s also important to have sex when you are at your most fertile. Ovulation usually occurs between 10 and 16 days before your period. You can learn to detect the telltale signs of ovulation. You’ll probably feel more amorous than usual, and your vaginal secretions will become wetter, clearer and more stretchy, encouraging sperm to swim.
