Lots of exercise

As a general rule, the healthier you and your partner are, the sooner you will be able to conceive. We therefore prescribe regular sport to get your body moving. Jogging, cycling and swimming get the circulation going and are excellent ways to work off stress, which in turn, helps increase your fertility. Fitness and a good physical condition will also help you through the "heavy" months of pregnancy.

Healthy diet

Low-fat, highly nutritious food is always good for the body, but is particularly important for supporting our reproductive functions. Most of the things our body needs are found in a balanced diet, such as vitamins and minerals in fresh fruit, salad and vegetables or calcium in yogurt, rice and orange juice. Iron is also essential for the oxygen supply in our blood (red meat, pulses, wholemeal bread), as well as iodine for the thyroid function (fish or kiwis).

A healthy diet also helps increase the quality of sperm. Your partner can do his bit by making sure he is getting lots of vitamin C, E and B12. This probably won't even involve any major lifestyle changes, as all three vitamins can be found in a wide range of foods.

You should give up or cut down on alcohol and nicotine and talk to your doctor about your plans to try for a baby before taking medication. Caffeine has also been proven to have a negative effect on fertility. But you can still have enough to kick-start your day in the morning - up to two cups of coffee or black tea each day is fine.

Sufficient folic acid

Act early to reduce the risk of folic acid deficiency. Folic acid is a B vitamin that supports metabolic processes such as cell and red blood cell renewal. Folic acid has been proven to promote fertility and can be found in foods such as spinach, tomatoes and beetroot. But even eating these foods won’t give you all the folic acid you need for your planned pregnancy. Your body will need so much folic acid during the first three months of pregnancy that it is best to speak to your doctor now, who will be able to recommend folic acid supplements available from the chemist.

The temperature method

The more familiar you are with your menstrual cycle, the more accurately you will be able to determine your most fertile days. With the temperature method, the results are accurate almost down to the hour. Simply measure your temperature at the same time every morning on waking up. A significant increase in your temperature is a sign that you are ovulating and that now is a good time to conceive. If you continue to monitor your temperature over the course of a few cycles, you will be able to predict the time of your next ovulation almost exactly. The best time to conceive is in the few hours following ovulation. And if the temperature increase lasts for more than eighteen days in the following month, congratulations are in order - you are probably pregnant.

The Fertility calendar is also an easy way of calculating your most fertile days.*

* Important: The fertility calendar is based on straightforward averaging. We strongly advise against using the calendar as a means of contraception.

Medical check

It is always best to have a full medical carried out by your doctor from time to time – especially if you are having difficulty getting pregnant despite ongoing attempts. This can sometimes be due to medical reasons which can be easily treated. It's best to take your partner along for a check-up too. Ideally, you should have your doctor take a blood sample from both of you for tests. This will show if your hormones are balanced or if, for example, the heavy metal levels in your body are too high, thus reducing your fertility.

Practice relaxation

What you need most of all to conceive is lots of time and fun with your partner. And if it doesn't work right away, stay calm. Passionate, romantic intercourse is proven to be a much more effective way to conceive than "calendar-based sex", where you are both under pressure to perform. For around 75 percent of couples, the wait will pay off within just one year. And this figure increases to 90 percent after two years.* So the odds are high that you will be welcoming a new addition to the family before too long.

* Source: Qualimedic.com AG

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Antenatal classes can be of great help and are open to mothers from around the 20th week of pregnancy. The focus is more on preparing yourself physically and mentally for the big event rather than training for childbirth. You learn the correct way to breathe during contractions and techniques for coping with the new experiences your body is going through. You can talk to experienced midwives or doctors to help overcome any uncertainties or fears you may have. Your partner can also come with you to most of the classes.

The initial stages of childbirth

Signs that you are going into labour include your waters breaking, bleeding and regular contractions. These are contractions of the womb triggered by hormones. If the contractions continue over the course of an hour at intervals of between five and ten minutes, it is time to make your way to the hospital or birth centre or to call your midwife if you have opted for a home birth.

The childbirth process

The entire process of childbirth can be divided into three phases. The first phase is often the longest and is when the uterine orifice opens to its full extent. The contractions are weak to begin with, with long intervals between them. This is followed by the second phase of labour when the long awaited event finally happens - your child is born. The final stage of labour lasts until the placenta is discharged along with the umbilical cord and the amnion. Then you can rest and bask in the joys of parenthood.

Pain relief during childbirth

Everyone knows that childbirth can be painful - even extremely painful. This depends largely on what course the birth takes and the individual pain threshold of the mother. We do know, however, that an exact knowledge of the childbirth process helps reduce the pain. So find out in good time about the various pain treatment options available to you during childbirth. The pain relief available ranges from homeopathic remedies, relaxation techniques and acupuncture, right through to injected pain killers and epidural anaesthesia (peridural anaesthesia or PDA for short). Whatever you decide, you should make sure that your wishes are taken seriously – whether you want to do without painkillers completely or want the pain to be taken away right from the start.

Selecting the place of birth

Childbirth is an individual process, which is influenced by a range of factors - including the place of birth. Take your time to find the right place for you. Ask about the various childbirth options and aids available such as the birthing chair, wall bars and water births, the types of Caesarean section used, the type of breastfeeding counselling available after birth, as well as puerperium care. You basically have a choice between a home birth in familiar surroundings, a birth centre run by midwives with a homely atmosphere or a hospital birth, with the advantage of medical facilities on-hand. The latter is the best option if you have experienced complications during pregnancy or for multiple births.

Baby’s first feed

The sucking and swallowing reflex of your newborn baby reaches its peak up to two hours after birth. If you hold your baby in your arms, its sense of smell will help it find your breast and the best baby food in the world. Crying also helps this process. It releases hormones which are essential for breastfeeding. Fear and stress can also make breastfeeding impossible for both mother and child. So take your time and make sure you receive a good breastfeeding consultation. In many hospitals, breastfeeding consultation already forms an integral part of puerperium care. Even if it doesn't work right away, experience shows that practically every mother can breastfeed. So there’s nothing to worry about.

Understanding your baby

Your newborn child is an individual. It will kick, cry, sleep and be hungry whenever and for however long it likes. In order to build a strong bond with your baby, it is important that you get to know each other. The best way to do this is to spend lots of time together right from the start. Soon you will be able to read your baby's different bodily signals and noises. And your baby will also be able to tell from your touch and tone of voice how you are feeling. If you understand each other, breastfeeding often goes more smoothly too.

Midwife finder

You should organise puerperium care with a midwife as soon as possible for the period after your baby is born. The midwife will be able to advise you on breastfeeding, as well as monitoring the post-birth vaginal discharge and the reforming of the womb. Midwives can also give you lots of tips on how best to handle your newborn baby. If you choose to breastfeed, you are entitled to home visits from a midwife for up to a year. A list of midwives is available from your doctor, the maternity hospital or here. Simply enter your postcode and we will find a midwife in your area with just one click.

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Let’s get one thing straight right away: your baby can grow and thrive irrespective of whether you opt for breastfeeding or bottle feeding. What’s more important for your baby’s nutrition in the first few weeks is that you both feel relaxed and comfortable. So trust your own instincts and don’t let anybody pressurize you.

If you decide to breastfeed your baby...

... you will know that breast milk contains everything that your child needs for the first six months of life –always in the correct quantity, at the right temperature, and immediately available wherever you both might be. Even if you should fall ill, your baby won’t lose out in any way. In fact, your baby is actually absorbing essential antibodies as well as nutrients from your milk. Breast milk works like an inoculation for your child against a large number of acute illnesses both now and in later life, such as infections, inflammations, diarrhoea and allergies, to name but a few.

Breastfeeding is also a positive experience for you as a mother. Aside from its practical advantages and the way in which it allows you and your baby to bond deeply, breastfeeding is also soothing to body and soul. In short, breastfeeding gives your baby (and you) the best start in life. And because this is the case, we have dedicated an entire section to the subject. Just click on Natural Feeding for a wealth of supportive information and tips. NUK’s team of experts are there to answer your questions in the Q&A video session. And we have collected all the most important information in the NUK Breastfeeding Guide for you.

If you are unable to breastfeed your baby…

... bottle feeding is a good alternative. Bottles can be used to feed your baby expressed breast milk. Otherwise, today’s infant milk formulas are perfectly adequate, apart from their lack of antibodies. Using a bottle to feed your child will not stand in the way of you both forming a deep connection. What’s more: it also lets your baby's father, grandparents or other caregivers take a turn at feeding for a change. Don’t let these advantages stop you from breastfeeding though, if this is still an option.

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At some stage, normally between 6 and 8 months, you will spot it: the first tooth – or rather, a little tip of white in your child's lower jaw. At last: confirmation of your suspicions. This is what caused of all those bad moods, those seemingly unprompted tears, all that gnawing on anything and everything and that constant dribbling. You will also now be able to help your baby bite down against the pressure pain by keeping him supplied with carrots, apples or cooled teething rings, for example. It gets a bit trickier if you are still breastfeeding. Milk teeth are hard and sharp. Many children keep themselves in check, but some use a little nip to show that they have had enough of breastfeeding.

Your baby’s first teeth represent a great developmental breakthrough in all respects. They are the first step in learning to eat “like grown-ups” and also boost your child’s speech, as they help in the formation of correct, understandable sounds. Constant chewing motions also stimulate further jaw growth. At the same time, the milk teeth, which should all have appeared by the time your child turns three, play an important role in the alignment and spacing of permanent teeth. If a milk tooth is lost too early due to dental decay, the surrounding teeth might shift across into the gap. This could mean that there is no place for the permanent tooth when it arrives, forcing it to squeeze itself in and grow crookedly. So it makes sound sense to take good care of your baby’s milk teeth with regular cleaning from the moment they arrive.

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How many nappies have you changed by now? A thousand? Fifteen hundred? And instead of getting easier, it’s more and more of a challenge. Depending on your child’s temperament, nappy changing can become a battleground. But before 12 months, it’s still too early to be thinking of potty training. Even if your child loves using a potty, any successes will be flukes. This is because he must first learn to control his bladder and sphincter muscles – something that is virtually impossible before his second year of life at the earliest.

Many children (mainly girls) reach this stage at 12 to 18 months, but for most it’s a bit later. When the time comes, your child will let you know in his own way that he's no longer comfortable in a nappy. He might screw up his face, walk with his legs apart, cry or even tell you in words. It's all his way of saying: “I want to be clean and dry now”.

How quickly and effectively this is achieved depends largely on you. For what your child needs now is a lot of praise and role models to copy when he goes to the toilet, who can help him pull his clothes up and down. There is no need for any special toilet training – letting your child take the initiative is what is important. All else will follow in time.

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