Have regular, unprotected sex during ovulation and a couple of days before

Although it is technically only possible to conceive when you are ovulating, it is essential to know that sperm can survive in the body for up to 5 days (sometimes, even 7 days) after having unprotected sex. This means that there is still a chance for you to get pregnant soon after your period finishes; it is more unlikely but it is still possible.

To increase your chances, have unprotected sex everyday or every other day, a couple of days after you finish your period, until two days after ovulation. That includes your fertile window and a couple of days before, just to increase those chances a little bit more.

Regularly exercise, but don’t overdo it

Being psychically active whilst trying for a baby can be very beneficial for getting pregnant. Although this is true, do not overdo it. Excessive physical activity can disrupt your menstrual cycle or make it stop completely, resulting in infertility.

Moderate physical exercise can help reduce the risk of certain health conditions that can cause reproductive health problems such as diabetes, high blood pressure, and heart conditions. It may also help you reduce stress and improve your sleep - which is an added benefit when trying to get pregnant.

If you are vigorously active, it is advised to discuss your workout routine with your doctor when trying to conceive and whilst pregnant.

Maintain a healthy weight

Being within a healthy weight range helps the reproductive system to produce healthy and better quality eggs - therefore your chances of conception will increase.

Being a healthy weight will also improve your chances of having a healthy baby and will also decrease your chances of having health problems during pregnancy - i.e. diabetes or high blood pressure.

Eat a healthy, balanced and nutritious diet

Although there are no specific guidelines for a recommended ‘fertility diet’, the Mediterranean diet is a great option when trying to get pregnant. It is rich in fish, vegetables, fruits, legumes, nuts, seeds, whole grains, beans and unsaturated fats such as olive oil and avocado - all which can contribute to a healthy reproductive system.

Due to the abundance of fruits, vegetables and whole grains in this diet, it is rich in antioxidants, which have been shown to protect eggs from DNA damage and oxidative stress.

The bottom line is that you want to try to eat whole foods as much as you can and stay away from foods that are processed. Processed foods can cause inflammation, cell damage, imbalanced hormones and also trigger oxidative stress - all of which impact sperm and egg production.

Get enough sleep every night

Research shows that sleep deprivation can impact the production of reproductive hormones - making it harder to conceive. As we all know, sleep is a vital part of optimal human function, so prioritising your sleep is essential when trying to conceive.

There is growing evidence that shows that lack of sleep is associated with diminished fertility, a lower chance of success with fertility treatments, as well as an increased chance of developing a health condition during pregnancy.

Make sure you and your partner are getting at least 7-8 hours of quality sleep every night. Some ways that you can improve the quality of your sleep include:

Start taking prenatal vitamins

What are prenatal vitamins? Prenatal vitamins contain essential nutrients, including folic acid, iron, calcium, vitamin D, DHA (a type of omega-3 fatty acid), B vitamins, vitamin C and more. All of which can help create better reproductive health.

Taking prenatal vitamins whilst trying to conceive can improve the quality of cervical mucus (which is essential for the sperm to be able to reach the egg), balance reproductive hormones and improve the quality of eggs.

Be careful not to consume excess amounts of what you need on a daily basis. High doses of some vitamins and minerals can be harmful to your reproductive health.

Your GP may recommend taking both a prenatal vitamin and a folic acid supplement, it is advisable to talk to your doctor about your daily folic acid intake. Your healthcare provider may also be able to recommend a specific brand to you, or you can choose yourself - they are available over the counter at pharmacies.

Stop or reduce alcohol intake

Drinking alcohol can imbalance your hormones and your menstrual cycle, affect your ovulation, reduce your ovarian reserve, and prevent successful implantation in the uterus.

Research also shows that drinking alcohol can lower testosterone levels, reduce sperm quality and production, and reduce libido. It is also said that alcohol consumption can affect sperm - which can lead to development problems for your future baby.

We know it can be hard to stop drinking in some cases, but due to the effects alcohol can have on reproductive health, it is advisable for both you and your partner to avoid any alcohol when you start trying to get pregnant. Try to cut alcohol down or completely out three months before trying to conceive, for optimal chances of conceiving.

Stop smoking

On average, it takes longer to get pregnant if you or your partner smokes . This is due to the negative effect smoking has on fertility.

Research studies have shown that smoking can disrupt ovarian function and reduce the amount of mature eggs that can be fertilised by sperm. It can also kill the eggs in the ovarian reserve and reduce the overall number - making the chances of conceiving slimmer. Smoking is also associated with lower sperm count and quality.

Due to the huge increase in vaping in recent years - it is important to include that here too! There has been evidence to show that nicotine can harm reproductive health , including anovulation, irregular periods and lower quality egg production. It can also reduce sperm count and quality, and the lack of quality in sperm/eggs makes conceiving nearly impossible.

If you want to increase your chances of conceiving, it is advisable to stop smoking/vaping to increase the possibility of getting pregnant.

Cut down on caffeine

It is recommended by The Royal College of Obstetrics and Gynecology to reduce your caffeine intake to as little as possible when trying to get pregnant. The absolute minimum you should be drinking is two cups of coffee per day but if you could decrease that to one or none - even better!

Be aware that other drinks/food (other than coffee) are also caffeinated - such as tea, matcha, energy drinks, soft drinks and even chocolate and protein bars!

Caffeine can affect ovulation by causing changes in hormone levels . The more you consume the more effect it can have on your reproductive system - so limiting caffeine intake is sensible for those trying for a baby.

Practice mindfulness to de-stress and relax

Fertility can be improved by practising simple mindfulness exercises. Mindfulness can reduce stress and increase relaxation, which can improve reproductive health. Ways that you can practise mindfulness include:

• Try to meditate once a day, either in the morning or at night or when is best suited for you.

• Spend more time in nature and observing what is happening around you.

• Focus on your breath and practise deep breathing exercises.