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 from Dr Anne Polliness – Understanding the Fertility Window.

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.

For more tips, read our blog on how to increase your fertility.

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.

Learn more on How Healthy Habits Can Enhance Your Sperm by Dr Stephen Elgey.

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.

Learn more on our blog Fertility Diet & Nutrition: Nurture Your Fertility Journey.

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.

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.