Pregnancy Planning When Trying to Conceive

Pregnancy planning is an exciting time full of hope and anticipation. If you’re you’re trying to conceive, it’s important to understand your menstrual cycle and fertile window, as well as how lifestyle and overall health can impact your chances of your chances of achieving a healthy pregnancy. This guide provides practical, evidence-based advice on preparing for pregnancy – from tracking your cycle and improving nutrition to knowing when it’s time to seek support from a fertility specialist. Whether you’re just beginning your journey or have been trying for a while, City Fertility is here to help you.

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Understanding Your Fertile Window and Cycle

Understanding your menstrual cycle and identifying ovulation can significantly improve your chances of conception. Ovulation is the release of an egg from the ovary, typically around day 14 in a 28-day cycle, though timing can vary. The most fertile days—your “fertile window”—are the two to three days before ovulation, when sperm are ready to fertilise the egg.

Our City Fertility specialists recommend:

Have intercourse every other day during your fertile window (e.g., day 1, day 3, day 5, etc.) to ensure sperm is present around ovulation without the need for daily intercourse.
Not limiting intercourse to only the fertile window, as sperm can survive for several days in the female reproductive tract.
While timing is important, excessive focus on scheduling can lead to stress. Try to maintain a relaxed and natural approach to intimacy.

For those with irregular cycles or difficulty identifying ovulation, consulting a GP or fertility specialist can provide personalised guidance and support to maximise your chances of conceiving.

You can learn more about your fertile window and menstrual cycle from Melbourne specialist, Dr Anne Poliness:

Key Factors That Influence Your Chances of Conception

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Healthy Habits That Improve Fertility

Fertility health is influenced by lifestyle factors you can control. When preparing for pregnancy, focus on maintaining a healthy BMI, eating a nutrient-rich diet, exercising regularly, and avoiding smoking and excessive alcohol. Quality sleep, stress management, and regular sexual activity also support reproductive health. Pre-pregnancy health supplements like folic acid, antioxidants, and zinc can further improve fertility outcomes. By adopting these habits, you give your body the best chance to conceive while supporting overall wellbeing during this important time.

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Improving Sperm Health

Healthy sperm is vital for conception, and lifestyle choices can make a big difference. Eating a nutrient-rich diet, exercising regularly, managing stress, limiting alcohol and caffeine, avoiding smoking, and keeping testes cool all support sperm quality. Frequent ejaculation and supplements like zinc and antioxidants may also improve sperm DNA and motility, helping optimise fertility when planning a pregnancy.

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Pregnancy Diet & Nutrients to Focus On

A well-planned pregnancy diet meal plan plays a key role in supporting fertility health. Focus on nutrient-rich foods such as colourful fruits and vegetables, whole grains, lean proteins, healthy fats, legumes, and omega-3 sources like oily fish and chia seeds. Antioxidant-rich foods help protect eggs and sperm from oxidative stress, while maintaining a healthy weight supports hormone balance and ovulation. Pre-pregnancy supplements, including folic acid, zinc, and vitamin D, can further optimise fertility and early embryo development. Working with a fertility specialist or dietitian ensures your prenatal nutrition is tailored to your needs, giving your body the best chance to conceive.

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Acupuncture

Acupuncture is a complementary therapy often used during fertility treatment to support blood flow to the ovaries and uterus, enhance implantation, and promote hormone balance. It can also help reduce stress and improve mental and physical wellbeing, potentially supporting IVF outcomes and overall fertility. Discuss its use with your fertility specialist to ensure safe, personalised care.

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Safe Exercise During Pregnancy Planning

Regular, moderate exercise supports fertility and prepares your body for pregnancy. Pregnancy safe workouts like walking, swimming, yoga, and light strength training help maintain a healthy weight, balance hormones, and support ovulation. Aim for around 30 minutes, three times per week. Gentle, consistent activity also reduces stress and improves overall wellbeing. Consult your fertility specialist for a personalised fertility and exercise plan.

When to Seek Fertility Support

If you have not conceived after 12 months of trying (or six months if you’re aged over 35), it’s time to meet with your GP or a fertility specialist. At City Fertility we also have our own GPs who can assist with fertility. They offer free fertility health consultations and can start some investigations.

The City Fertility team have helped thousands of people become parents and we would love to help you. We understand the emotional journey of fertility and know you don’t need to face this alone. We can support you with compassionate care and a range of support services for guidance and comfort, please reach out to our team, we’re always happy to help.

Next Steps

City Fertility have helped thousands of individuals and couples to become parents, and we would love to help you. Our fertility specialists will create a personalised treatment plan and guide you through every step of your IVF journey. With 18 IVF clinics, 50 consulting locations and over 60 specialists around Australia there is a City Fertility specialist to help you.