Preparing for Pregnancy: Get Healthy Before Getting Pregnant
Making the decision to have a baby marks the start of an exciting journey. Of course, you want your pregnancy to be as healthy as possible, and this starts well before you become pregnant.
Remember, the healthier you are when you decide to start trying to conceive, the better it will be for both you and your baby.
Here are several steps women can take to help optimize their health before pregnancy:
1. Get a preconception checkup
Make an appointment with your primary care physician or gynecologist for a checkup and to discuss any concerns or questions you may have. Plan to review any current medical issues or medications that could affect your fertility or pregnancy and how you are going to address them before trying to conceive.
“Conditions, such as high blood pressure, diabetes or being overweight, can pose potential complications during pregnancy,” says Janhavi Murthy, MD, an OB-GYN at Scripps Clinic Carmel Valley. “It’s also important to start preparing your body for pregnancy, such as quitting tobacco use or starting to take supplements if needed.”
2. Achieve a healthy weight
Being underweight or overweight can affect your hormone levels, ovulation cycle and general health.
If you are overweight before you become pregnant, you may have a harder time maintaining a healthy weight during your pregnancy and a higher risk of complications. Work with your doctor to reach a healthier weight before you try to conceive.
3. Evaluate your diet
A nutritious diet rich in vitamins and minerals supports overall health and fertility and gives your baby an opportunity to get good nutrition from the start.
Minimize or cut out processed foods, junk foods and unhealthy saturated or trans fats. Try to build your meals and snacks around whole vegetables and fruits, whole grains, lean proteins, low-fat dairy and healthy fats, such as avocados, olive oil and nuts.
Consider working with a nutritionist to develop personalized meal plans that meet your nutritional needs and prepare your body to support a growing baby.
“Additionally, consider taking a prenatal vitamin that includes folic acid, which helps prevent neural tube defects in early pregnancy,” says Dr. Murthy. “We recommend you start taking this even before you conceive, since these defects happen early in pregnancy.”
4. Limit alcohol and caffeine
Both alcohol and excessive caffeine intake can affect fertility and pose risks during pregnancy.
Minimize alcohol consumption and keep caffeine intake to a moderate level — generally below 200 mg per day, about one 12-ounce cup of coffee. Caffeinated teas, “energy” drinks and sodas count, too. Plan to cut back on alcohol and caffeine as part of your healthy pregnancy plan.
5. Exercise
Regular physical activity not only helps manage weight but also promotes overall well-being. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, group classes or pickleball.
Exercise can also improve mood and enhance sleep quality, which are both important when preparing for pregnancy.
6. Manage stress
Like diet, stress also can affect your hormonal balance and fertility. If you frequently feel stressed or anxious, finding time for relaxation and self-care can help maintain emotional and mental well-being.
The right stress-relievers for you depend on what you enjoy; for some, listening to music or reading is ideal, while others may prefer exercise or a guided meditation. Find what works for you and schedule time to enjoy it.
7. Prepare for parenthood
If this is your first baby, take time to learn what to expect during pregnancy and childbirth. Consider reading books, attending workshops or joining classes that focus on pregnancy, childbirth and parenting. Being informed can help reduce anxiety and prepare you for the exciting journey ahead.
“Taking proactive steps to prepare for pregnancy can help your physical, emotional and mental well-being before and after you conceive,” says Dr. Murthy. “A healthy, positive mom is a baby’s best start.”