The journey to pregnancy can be exciting, but it can also be overwhelming and full of uncertainty. Research shows that one in six couples experience unexpected delays when trying to conceive, and trying to time it perfectly can be stressful. Even if you’re not actively trying to conceive, just thinking about the process can be daunting.
We reached out to some experts to learn more about what you can do ahead of time to best prepare for pregnancy and optimize your physical health. First, learn some expert- and research-backed tips to prepare for pregnancy.
Consider receiving preconception counseling
Consider making an appointment with your obstetrician-gynecologist or primary care physician about 60 to 90 days before you’re ready to start trying to conceive. “Your doctor will discuss your fertility goals, test for conditions like anemia that may need treatment, and consider alternatives to any prescription or over-the-counter medications you’re taking,” says Kelly Pagidas, MD, a fertility specialist at the Women’s and Babies’ Fertility Center in Providence and an associate professor at Brown University Medical School. Addressing the problem early can prevent future delays, when egg quality and quantity decline with age, reducing your ability to conceive.
Schedule an annual check-up
In addition to Pap tests, mammograms (if applicable), and regular checkups, be sure to see your dentist regularly for regular cleanings. Some infections may not be treatable during pregnancy, which could lead to delayed conception. “Some studies suggest that gum disease may lead to further complications in later stages of pregnancy,” says Dr. Pagidas.
Learn your family history if possible
Knowing your family history can be beneficial and help guide your own pregnancy journey. Find out how easily your relatives got pregnant and if there is a family history of genetic disorders. “For example, if you or your partner are of Jewish, French-Canadian or Hispanic descent or have a family history of Down syndrome, I would recommend genetic counseling before trying to conceive,” says Steven R. Beyer, MD, a reproductive endocrinologist at the Boston IVF Fertility Clinic in Boston. “It would be much better for both of you to find out if you are a carrier for a comorbid condition like cystic fibrosis before you conceive.”
Keep your vaccinations up to date
Before trying to conceive, make sure all vaccinations are up to date (especially COVID-19, rubella, chickenpox, and flu vaccinations). “You’re at higher risk for complications if you get sick during pregnancy, and some vaccines are not safe during pregnancy,” says Dr. Bayer. Be sure to talk to your doctor about the COVID-19 vaccine if you have any questions.
Check your thyroid levels
Consider seeing your doctor to get your thyroid levels checked. “We’re seeing more and more women presenting with very subtle forms of hypothyroidism,” says Jani Jensen, MD, a reproductive endocrinologist and associate professor at the Mayo Clinic in Rochester, Minnesota. “Mild dysfunction can lead to difficulty getting pregnant or even miscarriage.”
If you have a partner, ask them to get tested as well.
If you’re planning on having a baby with a male reproductive partner, you’ll also want to make sure that he’s healthy. “When you start trying to conceive, it’s wise to get some basic semen testing done first,” says Alan Copperman, MD, president of the New York Society for Reproductive Medicine and co-director of the Division of Reproductive Endocrinology and Infertility at Mount Sinai Hospital in New York City. Early testing can also help you know in advance if your partner is going through andropause (a permanent decline in sex hormones).
Choose the right time to get pregnant
If you’re planning on engaging in penis-vagina sex to conceive, keep in mind that you’ll need to get the timing right: “Once an egg is released, it only has about 12 to 24 hours to be fertilized,” says Angela Chaudhari, MD, a gynecologic surgeon and associate professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine in Chicago.
Sperm, on the other hand, can survive in the reproductive tract for up to five days. That’s why it’s best to start having sex before ovulation. According to a study published inFertility and Sterility , the day with the highest success rate for conceiving a baby is right before ovulation. This rule also applies if LGBTQ+ couples are trying to conceive in other ways, such as through IUI.
Be careful with vaginal lubricants
Many commonly used water-based lubricants can inhibit sperm motility. If you use a lubricant, choose one that is advertised as “sperm-friendly” or “fertility-friendly.”
Consider using an ovulation predictor kit (OPK)
Previously, doctors relied on basal body temperature to predict ovulation. “It only tells you if you’ve ovulated, which is too late, and taking your temperature every day can be stressful,” Dr. Beyer explains. Now, an ovulation predictor kit (OPK) is the recommended method. An OPK tracks luteinizing hormone (LH), which surges just before ovulation. “Once you get a positive result, you should have sex within 24 to 36 hours to increase your chances of conceiving,” Dr. Beyer says.
You can also track your fertility using online ovulation calculators like these:
Be careful with your caffeine intake
While one cup of coffee a day is fine, you should consider the American College of Obstetricians and Gynecologists’ (ACOG) recommendation to limit caffeine intake to 200 milligrams per day (about two cups of coffee) during pregnancy. Soda, tea, and energy drinks count, too. “Half of my patients completely forget about the Monster power drinks they’re drinking,” says Dr. Pagidas.
Reduce exposure to tobacco smoke and marijuana
“We know that smoking obviously affects the blood supply to the ovaries, leading to a sharp decline in eggs,” says Dr. Riley. But passive smoking has also been linked to increased complications during pregnancy. There really is no safe level of exposure, so limit your time around family, friends and coworkers you don’t want to bother. Similarly, studies such as one published in the Canadian Medical Association Journal have shown that cannabis can have a negative impact on female fertility.
Exercise regularly to improve blood circulation
Exercise is always a good idea, but especially if you’re trying to conceive. “Aim for 30 minutes of aerobic exercise five to six days a week before and during pregnancy,” says Dr. Chaudhari. Some doctors suspect that intense exercise could interfere with conception, since highly active people often have irregular menstrual cycles. But if you’re a healthy weight and have a regular cycle, there’s no need to give up on your favorite high-intensity spin class.
Limiting exposure to radiation
There’s not much data on what happens when you go through the new airport security scanners. The TSA says it’s safe for pregnant women, but “because the cumulative effects of repeated exposure are unknown, we recommend that frequent flyers go through security screening to minimize exposure to radiation that may affect your ability to conceive,” says Dr. Chaudhari.
Do not wash the vagina
If you regularly use douching products, consider stopping their use while you’re trying to conceive. “We don’t recommend it, not because it pushes out the sperm, but because it makes the vaginal environment more inhospitable for sperm,” says Dr. Pagidas. Douching has also been linked to an increased risk of vaginal infections (bacterial vaginosis), pelvic inflammatory disease, and pregnancy complications such as preterm birth and ectopic pregnancy. You should also limit the use of scented sanitary napkins and vaginal sprays.
Get a beauty treatment on a budget
According to the Centers for Disease Control and Prevention (CDC), people who work in nail and hair salons are often exposed to fumes from chemicals like acetone, which some studies have shown may make them less likely to get pregnant and more likely to have miscarriages and birth defects. Getting an occasional manicure, pedicure, or nail highlights is harmless for the average person. “Make sure the salon has adequate ventilation, and wear a respirator if you’re really concerned,” says Dr. Chaudhari. If you’re unsure if a particular cosmetic procedure is safe when you’re trying to conceive, be sure to talk to your healthcare provider.
Talk to your healthcare provider about your infertility concerns
While some factors in pregnancy are within a person’s control, others are not. Try not to put extra pressure on yourself when it comes to pregnancy factors that are outside of your control. However, if you have specific questions, concerns, or worries about your ability to conceive, be sure to talk to your obstetrician-gynecologist or healthcare provider. Together, you can decide what course of action is best for you.
