How to Get Pregnant

By Sally Brown

Been trying for a while but still no sign of that crucial blue line? Don’t panic – it can take healthy couples up to a year to conceive. If it’s been longer than that, see your GP (go after six months of trying if you’re over 35).

Revise Your Biology

Conception occurs when an egg matures, is released into the fallopian tubes and is fertilised by a sperm. After the egg is released, you’ve got a 12 to 14 hour window for it to meet a sperm, so to maximise your chances, make sure there’s some waiting for it! For many women, ovulation occurs on days 14 to 16 of their cycle, so you need to get busy the day before (sperm can live in the body for up to 72 hours). Use an ovulation monitor (from pharmacies) if you’re not sure of your cycle.

Supercharge Your Sex Life

Once or twice a month usually isn't enough to make a baby. You may get lucky, but you'll improve your chances by having sex more often, especially around the fertile period. From day 10 of your cycle (day one is the first day of your period), have sex every other day for eight days. And stick to the basics – the missionary position with a pillow under your hips will maximise the effects of gravity. Lie still for 20 minutes afterwards, the time it takes for sperm to reach an egg.

Eat Right

According to fertility specialist Dr Michael Dooley, diet is the biggest single controllable factor in getting fit for fertility, because what we eat affects our bodies at a cellular level. Include plenty of fruit and vegetables (fresh, frozen and even tinned are good), wholegrains and lean protein and fish. Pregnant women are often deficient in iron so eat plenty of red meat, spinach (great for folic acid too) and dried fruit. Avoid too much vitamin A, which is found in liver and pate, and don’t eat tuna too often as it can contain high levels of mercury. The Food Standards Agency has more tips on how to eat healthily when you’re trying to get pregnant.

Take a Pregnancy Supplement

Not only can nutritional deficiencies reduce fertility in both men and women, but taking 400 mcg of folic acid in early pregnancy prevents spina bifida in babies. Get one for him, too - studies show boosting zinc intake in your fella keeps his sperm on tip-top form.

Clean Up Your Act

Smoking affects the quality of both eggs and sperm, and increases the time it takes to conceive – do you really need any more reasons to give up?! And although none of us want to hear it, it's best to cut back on booze. Drinking doesn't stop you getting pregnant (as plenty of women can testify!) but alcohol can affect the quality of both the eggs and the sperm produced.

Be a Healthy Weight

Being overweight or underweight can affect the balance of the female sex hormones oestrogen and progesterone, making it harder to conceive. If you're overweight, losing just 10% of your body weight will improve your chances of getting pregnant, says fertility guru Zita West. But if you're too thin and have irregular periods, you may not be ovulating. Aim for a BMI (body mass index) between 19 and 25.

Relax Every Day

Many fertility experts believe that stress can stop you conceiving, and hypnotherapy might help. Visit the British Society of Clinical Hypnosis to find a qualified practitioner. Even a daily 10-minute breathing exercise can make a difference. Try simply sitting quietly, breathing in to a count of eight, then breathing out to a count of eight, and focusing on the breath.

Keep Him Cool

It's not a myth - overheating the testicles really does make sperm lazy! Using a computer on your lap can raise the temperature of the testes by up to 2.8C, enough to affect sperm quality, according to Dr Michael Dooley. And mobiles should be kept in a top pocket because radiation can also reduce sperm quality. Go for cotton boxers, avoid sauna and very hot baths, and turn off the heated car seat.

Don’t Over-Exercise

This is not the time to sign up for a marathon. More than seven hours of aerobic exercise a week can disrupt oestrogen production, reducing fertility. If you're already a regular moderate exerciser, it’s fine to keep that up (30 to 60 minutes, three or four times a week). A daily walk in a green space is great for keeping stress in check.

Acupuncture

Many doctors are still sceptical, but according to Dr Michael Dooley, acupuncture help regulate ovulation and increase blood flow to the uterus, improving the chances of a fertilised egg implanting. Zita West also recommends acupuncture at her fertility clinic. Visit the British Acupuncture Council to find a qualified practitioner.

If you're still struggling to get pregnant, try the NHS's fertility self-assessment tool.