# Trying to Conceive Tips: Do This If You're TTC
Couples trying to conceive face a flood of questions about timing, fertility, and what actually works. The fundamentals matter more than trendy shortcuts.
**Timing and cycle awareness** form the foundation. Conception happens during the fertile window, which spans five days before ovulation and the day of ovulation itself. Tracking ovulation through basal body temperature, cervical mucus changes, or ovulation predictor kits helps couples pinpoint this window. The American College of Obstetricians and Gynecologists recommends having sex every two to three days throughout the menstrual cycle, rather than obsessing over a single "perfect" day.
**Lifestyle factors influence fertility significantly.** Both partners should maintain a healthy weight, exercise regularly, and eat nutrient-dense foods. Research shows that diets rich in whole grains, vegetables, and healthy fats support reproductive health. Caffeine and alcohol consumption warrant moderation. Sleep matters too. A 2019 study found that poor sleep quality correlates with reduced fertility in both men and women.
**Stress management deserves attention.** The relationship between stress and conception remains complex, but elevated cortisol levels can disrupt hormonal balance. Practices like yoga, meditation, or therapy help manage anxiety.
**Health screening comes first.** Before conception attempts, both partners should see healthcare providers for preconception checkups. These visits identify underlying conditions, review medications, and ensure vaccinations are current. Women should start taking folic acid supplements (400 micrograms daily) at least one month before trying to conceive, as this reduces neural tube defect risk.
**When to seek help matters.** The typical timeline is one year of unprotected intercourse for couples under 35. Those 35 and older should consult a fertility