Are you and your partner ready to start trying for a baby? Pregnancy planning involves more than just deciding the right time. It’s about adopting a healthy lifestyle and diet prior to conception, so you can enhance your chances of becoming pregnant and promote good health for your future baby.
Why is preconception health important for women?
Preparing for pregnancy not only helps women stand a better chance of conceiving, but it also lays a strong foundation for a healthy pregnancy and delivery. Optimising your health during the preconception phase can reduce the likelihood of any later complications, and the amount of time it will take you to fall pregnant. Trying for a baby comes with many ups and downs, but knowing you are putting yourself in the healthiest position can take some worries away.
A healthy preconception checklist
There are a lot of things you can do to maximise your preconception health, but these are some of our best recommendations in preparation for pregnancy.
Regulate your weight
Regulating your pre-pregnancy BMI to be between 18.5 to 24.9 is recommended. If your BMI is over 24.9, it can lead to increased fat cells producing higher levels of oestrogen which may interfere with ovulation, making conception a challenge. Additionally, if your BMI is under 18.5, it can also reduce fertility due to hormone imbalances, which may go the other way and prevent your body from producing enough oestrogen. This in turn can lead to irregular menstrual cycles.
Your fertility and preconception diet should include a variety of healthy foods, such as fruits, vegetables, grains, and proteins everyday. It’s smart to avoid or limit foods containing salt, sugar, and fat and to reduce your coffee intake. Along with your diet, maintaining an active lifestyle with moderate to intense physical activity around 2-5 hours a week will help too.
Cut out harmful substances
Smoking, alcohol and drugs are known to have a host of negative impacts once you are pregnant, but they can also cause complications prior to conceiving. We recommend abstaining from all of these substances as they can contribute to imbalances in your hormones, in turn disrupting your menstrual cycle and ovulation. While not directly impacting your preconception health, reducing these substances will also improve your mental health, helping you better handle the different stresses and difficulties of trying.
Be aware of your current health conditions
If you’re trying to conceive, certain health conditions can impact your ability to become pregnant. For example, polycystic ovarian syndrome (PCOS) disrupts egg release from the ovaries, and endometriosis creates abnormal growth of inflammatory cells outside the uterus. Additionally, sexually transmitted diseases can lead to infertility and pose risks to the baby if untreated.
If you have any of these conditions, it’s crucial to schedule a consultation with a fertility specialist and seek guidance about your reproductive health. A specialist will be able to provide personalised assistance and treatment options to help you on your journey of preparing your body for pregnancy.
Add in preconception supplements
Taking female fertility supplements, particularly 400 to 500 micrograms of folic acid, is essential for your health as it supports the development of your baby’s nervous system and helps prevent neural tube defects. It is recommended to be taken at least one month before conception and during the first three months of pregnancy. Additionally, preconception vitamins like iodine, vitamin D, iron, vitamin B12, and calcium can ensure your levels are adequate. It is important to discuss with your fertility specialist before adding or changing any supplements in your routine.
Men’s preconception
Maintaining optimal health during preconception is similar for men, with many of the same tips applying like eating a balanced diet, staying physically active, cutting out smoking and alcohol, and managing stress. Men can also improve their sperm health by taking a multivitamin with essential nutrients. It’s also important to limit your exposure to chemicals and substances that can impact your sperm and overall health, like pesticides, heavy metals and radiation. If you work in a field where these are common, ensure you wear protective clothing and take all necessary safety precautions.
Should I get a preconception health check before trying for a baby?
Having a general medical check-up before conceiving is a wise decision. Discussing with your doctor allows you to determine if you need any specific pre-pregnancy tests or vaccinations, such as those for chickenpox, mumps, or rubella. Pregnancy can increase susceptibility to certain infections, so being prepared and minimising risks can help prevent complications.
Good health not only enhances your fertility but also reduces the risk of complications during labour and birth. The healthier you are, the better your chances are of having a healthy pregnancy experience.
Here to help with your pregnancy preparation
There are many factors that affect fertility and your chances of conceiving, but we make your fertility health our top priority. We’re committed to supporting you every step of the way. Get in touch with us to request a consultation with one of our experienced fertility and IVF doctors and take the first step with us.
