Lifestyle & Pregnancy
Small Changes Today, Healthier Pregnancies Tomorrow
Diabetes screening
Uncontrolled diabetes increases the risk of pregnancy complications.
Preparing for Pregnancy: A Simple Guide to Boost Fertility and Support a Healthy Pregnancy
Planning to get pregnant is an exciting time, but it is important to prepare your body and mind before conception. Many critical developments in your baby such as the brain, heart, and nervous system, occur in the first few weeks, often before you even realize you are pregnant. Therefore, making healthy changes before conception is essential.
This guide covers key areas about lifestyle and health measures to enhance your chances of getting pregnant, prevent miscarriage, and have a healthy pregnancy.
What to Do Before You Conceive
1. Make Healthy Lifestyle Changes
Start building better habits to improve fertility and protect your future baby:
- Quit smoking
Smoking can delay conception and increases risk of miscarriage. - Avoid alcohol
There is no safe level of alcohol during pregnancy. Even small amounts can reduce fertility. - Avoid recreational drugs
Drugs like marijuana can increase risk of miscarriage, low birth weight, and developmental issues in babies. - Avoid recreational drugs
Drugs like marijuana can increase risk of miscarriage, low birth weight, and developmental issues in babies. - Review your medications
Some prescription and over-the-counter drugs can be harmful during pregnancy. Check with your doctor before taking any medications. - Limit exposure to harmful chemicals
Avoid pesticides and other toxic substances, especially during early pregnancy. - Reduce caffeine
Limit caffeine to <200 mg per day (about 1–2 small cups of coffee) to reduce miscarriage risk. - Manage stress
Chronic stress can disrupt ovulation and hormone balance. Try yoga, meditation, or other relaxation techniques.
- Quit smoking
2. Adopt Healthy Habits
- Eat a balanced diet
Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats. Start a prenatal supplement with at least 400 mcg of folic acid daily to reduce the risk of neural tube defects. - Exercise regularly
Choose moderate-intensity activities like brisk walking, swimming, or yoga to maintain fitness, reduce stress, and support fertility. - Prioritize good sleep
Aim for at least 7–8 hours of quality sleep each night to support hormone balance. - Track your menstrual cycle
Monitoring your menstrual cycle helps you to identify your fertile window.
- Eat a balanced diet
3. Reach a Healthy Weight
Your weight can affect fertility and pregnancy outcomes:
- If you are overweight or obese:
Focus on a gradual weight loss through balanced nutrition and physical activity. - If you are underweight:
Reach a healthier weight with nutrient-dense food to improve ovulation and fertility.
- If you are overweight or obese:
Schedule a Preconception Check-Up
A preconception visit can uncover and address medical issues that may affect your pregnancy. Your doctor may recommend:
Blood pressure check
High blood pressure can cause complications during pregnancy.
Thyroid function test
Both overactive and underactive thyroid conditions can impact fertility and pregnancy outcomes.
Anemia screening
Low iron levels can cause fatigue and complications during pregnancy.
Pap smear
To screen for cervical health.
Breast examination
Particularly for women over age 40 or with a family history of breast cancer.
Rubella immunity check
If you are not immune, get vaccinated at least 2 months before trying to conceive.
During your appointment, you will also be asked about your medical and family history to identify any potential risks to your pregnancy.
Getting pregnant is a journey that begins before you conceive. By taking simple steps: eating well, avoiding harmful substances, managing stress, and seeing your doctor, you can boost your fertility and prepare for a healthy, smooth pregnancy.