How to get pregnant: helpful tips from a fertility doctor

While some couples fall pregnant easily, many take longer. One in six couples struggle with infertility - defined as the inability to conceive after 12 months of unprotected intercourse. Understanding your cycle, tracking ovulation, and making lifestyle changes may help increase your chances. 

"It's a great idea to see your GP before trying to conceive," says fertility specialist Dr Raewyn Teirney. "They can test hormone levels, check for ovulatory issues, or refer you to a fertility specialist if needed." 

Both partners should get check-ups, as about half of infertility cases involve male factors. 

How to increase chances of pregnancy 

Both men and women should try to be healthy to increase the chances of conceiving. Here’s how: 

Have regular sex: “Having sex every two to three days throughout your cycle ensures that sperm is present when an egg is released. During the fertile window, having sex every other day can help optimise conception chances,” says Dr Teirney. 

Have a pre-pregnancy check-up: Women should “Speak to your GP about any medications you’re taking, as some can affect fertility or be unsafe during pregnancy. Your GP can also run blood tests to check iron levels, thyroid function, and immunity to conditions like rubella. Ensuring your vaccinations are up to date can help protect both you and your baby,” says Dr Teirney. Men should also get a general health check-up before trying to conceive.  

Eat a balanced diet: “Being significantly underweight or overweight can affect ovulation. A study by the University of South Australia showed that eating a Mediterranean-style diet, including lean protein such as chicken, fish and eggs, extra virgin olive oil, fruits and vegetables, can increase fertility in both men and women.”  

Do regular exercise: As well as helping you stay in good shape for pregnancy, a University of Queensland study review found that being physically active may improve your chances of falling pregnant. The reviews included different types of physical activity such as aerobic training alone (walking, cycling and swimming) or combined with strength training (using weights or bodyweight exercise), but even smaller increases in physical activity—such as increasing your daily step count—seemed to improve pregnancy rates. 

Research also shows that men who do regular moderate exercise have better sperm quality compared to men who are sedentary.  

Stop smoking: Studies have consistently shown that smoking affects fertility in both men and women. The toxins in tobacco result in decreased sperm quality and motility in men, and the research shows women who smoke take longer to get pregnant than those who don’t. Women who smoke are also more likely to experience miscarriage.  

Cut back on alcohol: The National Health and Medical Research Council (NHMRC) advises that women who are pregnant or planning a pregnancy should not drink alcohol. Studies also suggest that the quality of sperm is significantly reduced if you drink alcohol regularly, which reduces the chances of getting pregnant. 

Take folic acid: “It’s essential [that women] start taking folic acid (400–600 mcg daily) at least three months before conception. This helps reduce the risk of neural tube defects in the baby.” 

Introduce stress management techniques: “Chronic stress can disrupt hormone levels, potentially interfering with ovulation and making cycles less predictable. High stress also increases the production of cortisol, which can have a knock-on effect on reproductive hormones like oestrogen and progesterone.  

“Stress can also affect libido and create emotional strain between partners, which can make trying to conceive feel overwhelming. Stress alone is unlikely to cause infertility, but reducing it can make the process feel more manageable.”  

This can be easier said than done, as dealing with infertility itself can be stressful, but having a toolkit of stress relievers to rely on – such as yoga, daily walks, having a creative outlet, practising breathing techniques and talking to someone you trust – can be helpful.  

When am I most likely to get pregnant?  

"The most fertile time in a woman's cycle is the five days leading up to ovulation and the day of ovulation itself," explains Dr Teirney. 

Ovulation is when an egg is released from the ovary. If sperm are present in the fallopian tube, the egg can be fertilized to create an embryo. 

Age affects fertility: "A woman's egg quality and quantity naturally decline over time, with a more noticeable drop after age 35," says Dr Teirney. Women in their twenties and early thirties have an 85% chance of conceiving within a year, dropping to 66% by 35 and 44% by 40. 

When to seek help: 

• Under 35: After trying for 12 months

• 35 or older: After 6 months of trying

• Over 40: After 3 months or before starting to try

How do I predict ovulation? 

If your periods are irregular, it’s also a good idea to see a doctor before trying to get pregnant. “Irregular cycles can indicate underlying issues that may affect fertility,” explains Dr Teirney. “Conditions such as polycystic ovary syndrome (PCOS), thyroid disorders, or low ovarian reserve can all disrupt ovulation.” 

There are several ways to track ovulation. “For the best results, a combination of methods, such as using ovulation predictor kits alongside cervical mucus tracking can provide an accurate picture of your fertile window,” she says
Different methods to predict ovulation include:

• Period-tracking apps: “These are a convenient way to monitor cycles and identify patterns over time. They rely on averages rather than real-time hormonal changes, so are less accurate for women with irregular cycles.” 
• Basal body temperature charting: “This involves you taking your temperature every morning to detect the small rise then fall that occurs after ovulation. They confirm ovulation has happened, rather than predicting it in advance.” 
• Ovulation predictor kits: “These offer a more precise way to detect ovulation. They measure levels of luteinising hormone (LH), which surges 24 to 36 hours before an egg is released. They’re easy to use, but can be expensive. Women with conditions like PCOS may experience false positives.” 
• Monitoring cervical mucus: “This is a natural and effective method. Cervical mucus becomes clear, slippery, and stretchy around ovulation so can be a good predictor of when you’re ovulating. However, factors such as stress, infections, or medications can affect mucus consistency, making it less reliable on its own.” 
• Objective ovulation testing: “This is the most accurate way of tracking ovulation. It involves having hormonal blood tests and a pelvic scan tracking ovarian follicle growth at a fertility clinic.”

If you are experiencing emotional distress around fertility, contact Lifeline on 13 11 14 or Fertility Support Australia.

The Final Word

Trying to conceive can be an emotional journey, and it's important to remember that many couples take time to fall pregnant. Focus on creating healthy habits together, understand your cycle, and don't hesitate to seek professional guidance when needed. Remember that support is available if you're finding the process stressful.