Tips and tricks for your baby plans#
Stop using contraception!#
For a planned pregnancy, the first step is to stop using contraception. If you take the pill, it’s even advisable to stop a few months beforehand. Of course you can try to get pregnant right away, but many women wait until their body is ready for pregnancy. After stopping the pill, it can take several months for your cycle to settle down again. With hormone-free contraception, you can start straight away, as it doesn’t affect your period.
Understand your cycle#
To maximise your chances of pregnancy, it helps to know your cycle well. Women are only fertile on a few days each month. Ovulation — when the egg is released — usually happens about 14 days before your next period.
Tip: There are various ways to identify your fertile days, such as keeping a cycle calendar, using ovulation tests, or observing body signs like basal temperature and cervical mucus. A regular cycle makes fertile days easier to spot; if your cycle is irregular, apps or a conversation with your gynaecologist can help.
Cut out tobacco and alcohol!#
If you’re planning to get pregnant, you should avoid cigarettes and alcohol. That way you’ll have a better chance of a healthy pregnancy and a healthy baby. During pregnancy you should also avoid alcohol and cigarettes — they can cause lasting harm to your baby. Ideally, your partner should give up these substances too while you’re trying to conceive, as they negatively affect sperm quality.
Eat healthily!#
A healthy body is the best foundation for pregnancy. Both your physical and mental health play a role in fertility. Here are some tips for a healthy lifestyle:
Stress relief: Stress can affect your hormones and reduce fertility. Try to build regular relaxation into your routine, and consider techniques like meditation, mindfulness, or breathing exercises.
Nutrition: A balanced, vitamin-rich diet is important. Folic acid, omega-3 fatty acids, and vitamin D are especially beneficial for a healthy pregnancy. Whole grains, fruit, vegetables, and healthy fats (like avocado and nuts) are ideal. Folic acid can be taken before pregnancy and is crucial for healthy embryo development.
Exercise: Regular movement not only helps reduce stress but also keeps your hormones in balance. Light to moderate activity such as walking, yoga, or swimming is ideal.
Optimal conditions for sperm quality#
Your partner can also actively help increase the chances of pregnancy. Sperm quality plays a decisive role, and certain lifestyle habits can support it here too:
Watch the temperature: Testicles prefer to stay cool, so excessive heat (e.g. from hot baths or tight clothing) should be avoided.
Reduce or avoid smoking and alcohol: These substances impair sperm quality and should be avoided as much as possible.
Healthy diet and exercise: Men also benefit from a balanced diet rich in antioxidants, vitamins, and minerals. Exercise and a healthy weight are advantageous too.
Even when the longing is great, try to keep the pressure as low as possible. It’s normal for it to take several months for your wish to come true. For healthy couples in their twenties and thirties, the chance of getting pregnant within one month is around 20–25%.
Pregnancy is a complex process influenced by many factors. With a good understanding of your own body, a healthy lifestyle, and patience, you can positively influence your chances of conceiving soon. Remember that everyone’s path to their dream baby looks different — don’t be discouraged if it doesn’t happen right away.