Trying to conceive

Wanting to get pregnant… it sounds simple: stop using contraception, have sex, and wait for a positive test. But in reality, it can be a bit more complicated. You may wonder if there’s anything you can do to boost your fertility or improve your chances of a healthy pregnancy.
Good news: yes, there is. With a healthy lifestyle and some basic knowledge of your cycle, you can do a lot to prepare your body for pregnancy.

What’s true — and what’s not?

True:

• You can estimate your fertile days fairly well based on your cycle.
• A healthy lifestyle before pregnancy influences your baby’s development.
• You don’t need to have sex every day to get pregnant — every 2 to 3 days is enough.

Not true:

• That you’ll get pregnant right away after stopping contraception. For some people that happens, but for most it takes several months.
• That you can only get pregnant if you have sex on the day of ovulation.
• That fertility problems are always medical — lifestyle plays a big role too.

Get to know your cycle

Your menstrual cycle runs from the first day of your period to the first day of the next one. Most cycles last between 24 and 35 days. The 28-day cycle is often used as the textbook example, but only about 15% of women actually have one that length.

Ovulation — the time when you’re most fertile — occurs roughly 14 days before your next period. So, if your cycle is 32 days long, ovulation usually happens around day 18.

Your fertile window lasts about five days: the three days before ovulation, the day itself, and the day after. That’s because sperm can survive in the uterus for up to five days, while an egg lives only 12 to 24 hours.

How to increase your chances of getting pregnant

Do:

• Start taking folic acid in time.
• Have sex every 2 to 3 days — regular sex around your fertile window is enough.
• Eat a healthy, balanced diet.
• Maintain a healthy weight.
• Exercise regularly.
• Manage stress.
• Stop smoking and drinking alcohol (for partners too!).
• Discuss medication use with your pharmacist.

Don’t:

• Smoke, use drugs, or drink alcohol around conception.
• Use vaginal douches (cervical mucus naturally helps sperm reach the egg — douching disrupts this process).
• Eat raw meat, raw fish, or unpasteurized dairy products.
• Overtrain or suddenly push your fitness level too far.

Why preparation matters

The first weeks of pregnancy are crucial for your baby’s development — yet most people don’t even know they’re pregnant at that stage.
That’s why it’s wise to make healthy changes before conception: build up folic acid stores, stop harmful habits, and create balance in your body.
A healthy pregnancy truly begins before you see that positive test.

Healthy habits before pregnancy

1. Take folic acid
Start at least four weeks before stopping contraception with 400 micrograms of folic acid daily. Folic acid reduces the risk of neural tube defects and other birth abnormalities.

2. Stop smoking, drugs, and alcohol
Smoking reduces fertility and increases the risk of complications — for both you and your partner. Alcohol around conception can also raise the risk of miscarriage. Quit together if possible. Ask your GP for help if you need it, and read more at www.ikstopnu.nl and www.thuisarts.nl.

3. Healthy weight = higher chance
Both underweight and overweight can affect fertility. Try to eat well, stay active, and if needed, get guidance from a dietitian. A healthy weight and regular movement help keep your hormones in balance.

4. Sleep and stress management
A regular sleep rhythm and managing stress are more important than you might think. Chronic stress can influence hormones and affect your cycle and ovulation. Too little or poor sleep can do the same. Aim for 7–8 hours per night, take mindful breaks during the day, and find moments to unwind — a walk, breathing exercises, or a screen-free evening all help.
You don’t have to eliminate stress completely (almost no one can), but learning to handle it consciously makes a difference.

5. Check your medications
Let your pharmacist know that you’re trying to get pregnant. About half of prescribed medicines can be harmful during pregnancy — but stopping suddenly can also be risky. You can also find reliable information yourself at Lareb.

Frequently asked questions

In short

If you want to get pregnant, there’s quite a lot you can do yourself. By learning about your cycle, living healthily, and not putting too much pressure on yourself or your partner, you increase your chances of a smooth and healthy start.
Don’t expect it to happen right away — give yourself and your body time.

Have you been trying for a while and starting to worry? Or would you just like to talk things through? We’re happy to think along with you — book a preconception consultation.