Trying to get pregnant? Family planning and how to
Great to hear that you are trying for a baby! Family planning is a big step in your life. This advice and information can help couples to conceive.
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Short and simple
A woman can get pregnant around the time of ovulation.
A healthy diet and exercise help with this.
Folic acid is important for the baby.
Keeping your stress levels low and leading a healthy lifestyle make it easier.
You can also get advice on trying for a baby.
From a biological perspective, three things are required for a pregnancy:
- A viable sperm cell
- A mature egg cell
- An intact womb (uterus)
Under optimal conditions, the probability of pregnancy is approximately 25% per cycle. This probability drops as the mother gets older. To increase the chances of pregnancy, it helps to understand the female cycle and know exactly when the prospective mother is ovulating.
Trying for a baby? Familiarise yourself with the female cycle
Your cycle is like a guide on the route to getting pregnant, so you should pay attention to it. The cycle begins on the first day of your period and ends on the final day before your next period. Menstruation cycles normally last between 25 and 35 days. It is entirely normal for the duration to vary. In the first half of the cycle, an egg matures in one of your two ovaries. Ovulation usually occurs in the middle of the cycle. This is when the egg cell leaves the ovary and travels down the fallopian tube, where it can be fertilised by the sperm.
After ovulation, something called the corpus luteum is formed in the fallopian tube. This structure produces hormones that are important for thickening the lining of the uterus, preparing it for the pregnancy and enabling the fertilised egg to take hold there. If the egg is not fertilised, the corpus luteum and the lining of the uterus break down and menstrual bleeding begins.
Know your fertility window
Ovulation plays a crucial part in getting pregnant. The woman’s fertility window occurs around the point of ovulation, beginning three to five days beforehand and ending 12 to 24 hours afterwards. The probability of getting pregnant is highest if sexual intercourse takes place on the day of ovulation. However, pregnancy is also possible in the days leading up to ovulation as sperm can survive for up to five days.
There are various methods for determining the point of ovulation:
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Ovulation calculator: Various free ovulation calculators are available on the Internet (for example, the Hirslanden ovulation calculator).
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Cycle tracking apps: There are a range of apps for documenting the female cycle, enabling you to calculate the days on which you are fertile. Check out our app recommendations for more information.
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Ovulation tests: These tests measure the increase in luteinising hormone (LH) in your urine shortly before ovulation. A positive test result indicates that you are in your most fertile window.
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Symptothermal (NFP) method: With the NFP (natural family planning) method (available in German) you learn to pay attention to certain signals from your body in order to recognise the fertile and infertile phases in your cycle. This method involves measuring your basal body temperature (temperature directly after waking in the morning), observing your cervical mucus and checking the position of your cervix. These features give a good indication of changes in the cycle and enable you to determine the point of ovulation.
Problems getting pregnant: what if you are unable to conceive?Healthy lifestyle – ways to increase fertility
The correct diet for pregnancy
Eating a balanced and healthy diet does not only help you to feel good; it can also boost fertility in both men and women. In men, it can improve the quality of their sperm. It is a good idea for couples to follow the recommendations of the Swiss Food Pyramid (available in German, French and Italian).
Advice on diet when you are trying for a baby:
- Do not rush: Take your time when eating and enjoy your food.
- Variety on your plate: A varied diet supplies your body with all the nutrients it needs to boost fertility.
- Unprocessed is best: Whenever possible, try to stick to foods that are as natural and unprocessed as possible.
- Mainly drink water: Sweet drinks should only be consumed rarely and in moderation.
- Fresh, seasonal fruit and vegetables: Eat a colourful variety of seasonal fruit and vegetables – ideally at least five portions per day.
- Wholegrain rather than white flour: Give preference to wholegrain products such as wholegrain bread or pasta.
- Meat in moderation: Eat less meat and more pulses such as lentils or chickpeas.
- Low-salt diet: Use salt sparingly – and when you do, it should ideally be the iodised form.
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Start taking folic acid early on
It is particularly important to consume sufficient folic acid. This vitamin reduces the risk of congenital malformations of the spine and spinal cord (neural tube defects) in the baby. The Swiss Folic Acid Association (available in German, French and Italian) recommends that women who are trying to get pregnant take 400 micrograms of folic acid in tablet form every day, in addition to consuming a balanced diet.
Tips for a diet rich in folic acid:
Vegetables, fruit, pulses and grains contain a lot of folic acid. In addition to taking the folic acid tablets, follow these nutritional tips to ensure that you are consuming this important vitamin in sufficient quantities:
- Add haricot beans or lentils to lamb’s lettuce.
- Add wheat germ and walnuts to your muesli.
- Choose spinach, Brussels sprouts or broccoli as sides.
- For a snack, opt for honey melon, strawberries or kiwis and wholegrain crackers.
- Prepare your food gently as folic acid is soluble in water and extremely sensitive to heat.
Maintain a healthy weight
Being both underweight and overweight can cause hormonal imbalances and have a negative impact on fertility. Studies show that for highly overweight women, losing weight will help to increase their fertility.
Professional support can be useful to help with healthy, long-term dietary changes. The search function from the Swiss Association of Nutritional Consultants BSc (available in German and French) is a convenient way to find freelance nutritional experts. Hospitals also give advice on nutrition.
Regular exercise
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Avoid long periods of sitting
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Do strength training on two or more days per week
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Do at least 150 minutes of moderate-intensity endurance training (e.g. walking, cycling) per week or
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At least 75 minutes of high-intensity endurance training (e.g. jogging, swimming) per week
Relaxation and recovery
Stress and lack of sleep have a negative effect on fertility. A high concentration of stress hormones in the blood can disrupt the woman’s cycle and worsen the quality of the man’s sperm. For that reason, it is important to take deliberate breaks and incorporate relaxation and mindfulness exercises into your day – for instance before going to bed. Our podcast and app recommendations can help you to relax and quieten your body and mind.
Avoid nicotine and alcohol
What if I am unable to conceive?
Unfortunately, some people struggle to get pregnant despite all their efforts. Do not worry if you still have not conceived after a few months. Waiting for up to a year is not unusual. According to the World Health Organization (WHO), the term «infertility» is used when a couple fails to achieve a pregnancy after having regular unprotected sexual intercourse for at least one year.
You can find out more about this topic in the «Problems getting pregnant» section.
Checked by Pro Juventute!
Experts from our partner Pro Juventute have checked this text for factual accuracy.
