Trying to get pregnant? Here are a few To Do’s.

Having a baby is not really as simple as have sex, get pregnant. I realized this myself when it took us four years of trying before we had our first child. So many aspects of our bodies and minds are actually involved in the wonders of procreation. One thing off-kilter and your body is out of whack. Fertility treatments can be quite daunting, but before you get there or as soon as you’ve decided you’re ready for a baby… we have some advice on how to prime yourself for pregnancy.

Eat well. Good nutrition ups your chances of conceiving. Your diet should have enough protein, iron, zinc and vitamin C. If you lack these particular nutrients, it may result in longer menstrual cycles which is a precursor to less frequent ovulation. For instance, female athletes who train very hard are usually low in zinc. Dr. Christopher Williams, reproductive endocrinologist and author of the book The Fastest Way to Get Pregnant Naturally, says “oysters are a rich source, but it’s probably easier for most women to get zinc — plus all other essential vitamins and minerals — from a daily multivitamin supplement.” He also advises you include a lot of protein-packed foods in your diet — such as lean meat, fish, low-fat dairy products and eggs. Vegetarians can get their protein from beans and tofu.

Keep fit. Obesity can also result in infertility along with other commonly associated health risks. Excess body fat can result in hormonal fluctuations that will make your menstrual cycle irregular. On the other hand, too little body fat can mean too little hormones. It’s a good idea to exercise, just don’t overdo it. Dr. Williams notes professional athletes such as long distance runners tend to have a harder time conceiving because intense training can cause some women to stop ovulating.

Seek  serenity. Depression or stress can also diminish fertility. A Danish study that observed 393 couples who were trying to get pregnant, found that women were less likely to conceive during months when they reported psychological distress. Experts suspect that stress, like heavy exercise, may throw off your body’s hormone production, making your menstrual cycle less reliable. But learning to manage stress through relaxation techniques (such as mindfulness meditation or yoga) or support from a counselor or a group, can get your hormones back on track.

Know your cycle. A normal menstrual cycle lasts about 25 to 35 days (start counting on the first day of your period). If your cycle is noticeably longer — say, 42 days — you can assume you’re ovulating less often and may want to consult your ob-gyn or midwife. When you’re ready to conceive, find your “fertile window,” during which you should have intercourse regularly. A woman’s fertile days are usually the day of ovulation and the four of five days before, not after. But don’t assume that you automatically ovulate on day 14 of your cycle.

A study from the National Institute of Environmental Health Sciences found that ovulation varies dramatically from woman to woman, occurring as early as day 6 and as late as day 21 of a cycle. What’s an easy way to check if you’re ovulating? Try an ovulation test kit, which checks for certain hormones in your urine. You can also note daily changes in your basal body temperature and cervical mucus. These are a few things you should discuss with your doctor, if you think you need help conceiving.

Tomorrow, we have more advice on boosting fertility. We’ll tell you what you should not be doing if you want to get pregnant.

Ready for a baby? Start living healthy.

We’ve always known that a good diet and exercise help stave off illnesses like cancer, diabetes and heart disease. Well, it’s become clear that what we eat and how we live also has an impact on our ability to bear children.

One in seven American couples face infertility. A lot of these couples cannot find concrete medical reasons for their inability to conceive. There’s a big chance they can benefit from healthy lifestyle changes. And if you’ve decided you’re ready to eat for two, you’ll also want to start eating – and living – healthier from the get-go.

There’s a book that tells us what the Harvard School of Public Health has discovered about exactly what you should be eating if you want to conceive. The book is The Fertility Diet written by doctors Jorge E. Chavarro, and Walter C. Willet. Both were part of the Harvard Nurses’ Health study that tracked almost 19,000 women to see how their diets and exercise levels affected rates of cancer, heart disease and other ailments. It just so happened many of them were trying to get pregnant. Among those who had trouble, doctors found compelling data linking certain diet and lifestyle choices… and infertility.

Dr. Chavarro explains their theory on the diet and fertility link: “We think it has to do with the hormone insulin and the function of the ovaries. Women who have healthy insulin levels are more likely to ovulate normally; those who have insulin resistance or diabetes are more prone to irregular ovulation. What’s more, several studies, including ours, have shown that women who exercise moderately, about 30 minutes every day, are less likely to experience ovulation-related infertility than those who don’t, and we know that exercise improves insulin levels. In fact, moderate activity, as well as nutrition, is a key part of the Fertility Diet.” Here’s a simple breakdown of what the doctors advice for those who want to up their chances of conceiving:

The Bad Stuff

Avoid Trans Fats found in fast foods like fried chicken, french fries, biscuits, donuts and commercial baked products such as cakes, pies and cookies.

Fast Carbs, also known as refined carbohydrates such as white bread, pasta, potatoes and soda.

Same with too much alcohol and caffeine. Smoking also reduced chances of conceiving.

The Good Stuff

Eating lots of vegetables and fruits should boost your chances of getting pregnant. A colorful diet of leafy greens, bright reds and yellows will make you healthier – and more fertile. Enjoy those blueberries, strawberries, kale, broccoli and red peppers!

Plant proteins are also good. These include nuts and beans that do not just pack the protein punch, they also carry healthy fats that are known to support ovulation and normal hormone function.

Exercise can serve you well. Used to be that women were discouraged from exercising to aid conception. But researchers now know it is only extreme exercise (usually from pro athletes) that can throw hormones off-kilter and affect ovulation. Skipping exercise all-together will be counter productive as women who are overweight tend to have a harder time getting pregnant.

Pumping up the iron will also be beneficial. Pregnancy demands a lot from your iron stores so start building up even before you test positive on the pregnancy test. If you do not eat enough meat, an iron supplement is advisable.