Here are 10 insider tips for anyone hoping to have a baby

• Recognise causes of difficulty conceiving

Causes can lie with either partner: in men it is often reduced sperm quality, while in women it can be hormonal disorders such as polycystic ovary syndrome (PCOS) or thyroid problems. Infections and genetic conditions can also be reasons.

• Pay attention to timing the fertile days

Conception is most likely when intercourse occurs about two days before up to one day after ovulation. Use tools such as ovulation tests or cycle trackers and measure your basal body temperature to determine your individual ovulation precisely and improve your chances.

• Maintain a healthy body weight

Overweight disrupts hormonal balance in both sexes: in women it can affect ovulation and in men sperm quality. Being underweight is also unfavourable. A stable body mass index supports fertility and improves the chances of pregnancy.

• Focus on a balanced diet

A diet rich in folic acid, iron, zinc, vitamin D and omega‑3 fatty acids supports the fertility of both partners. Have your nutrient status checked by a doctor and supplement key vitamins and minerals if necessary.

• Stop smoking as early as possible

Smoking disrupts hormone production, reduces sperm quality and damages eggs. The earlier you stop smoking before a planned pregnancy, the better your body can recover and the higher your fertility will be.

• Seek psychological support

The strain of not being able to conceive can be significant. Psychological counselling, mindfulness training or support groups can help reduce stress and emotional tension and restore greater inner calm.

• Ensure sufficient physical activity

Regular exercise promotes circulation and supports metabolism, which has a positive effect on fertility. Excessive sport, however, can disturb hormone balance and disrupt the cycle.

• Get enough sleep for hormonal balance

Good sleep is essential because the body regenerates at night and stress hormones are broken down. Aim for regular, restorative sleep to stabilise your hormonal system and support fertility.

• Choose suitable lubricants when trying to conceive

Many common lubricants alter the vagina's natural pH and inhibit sperm motility. Use products that are specifically approved for conception.

• Cycle monitoring with the symptothermal method

Daily measurement of basal body temperature and observation of cervical mucus make it possible to determine fertile days precisely. This method increases the likelihood of pregnancy through targeted timing.