Trying to conceive and thinking about having a little one in your life is a big step. And with huge responsibility comes a much bigger preparation. To give your baby an amazing start of life, you need to make sure that you take some time out to plan for the future and prepare your body for conceiving. Here are some pre-pregnancy planning tips that would make your journey much easier.
This visit to the gynecologist will help her assess your health. If you suffer from any conditions such as PCOS, endometriosis etc. she might suggest you some medicines or give you some tips on how you need to take care of yourself. The doctor will also give you some pre-pregnancy vitamins which will help in preparing your body for pregnancy. A genetic screening is also done so that the doctor will know beforehand the chances of certain diseases in the offspring.
2.Hone in on a Healthy Weight
It is very important to have a normal weight BMI. On one hand, underweight women are more prone to have a low birth weight infant and preterm delivery while on the other hand; overweight women are more prone to high blood pressure, preeclampsia and blood clotting problems. If BMI lies between18.5-24.9, then you have a healthy BMI. If it is lower than 18.5 then you are underweight and if it is higher, you are overweight.
3.Indulge in Fitness program
Fitness is very important for conception. Women and men who exercise (even brisk walking counts) generally have higher chances of getting pregnant. You should continue exercising during pregnancy too. You should also make sure that you are eating right and getting all the nutrients. Include healthy fats in your diet as it helps in absorption of the nutrients. Stay away from processed and junk foods as much as you can.
4.Don’t ignore your mental health
With the stigma around mental health breaking, it is crucial that you get a mental health checkup especially if there is a history of mental illnesses like depression in your family. Stress can lead to miscarriage and a host of other problems during pregnancy. Hormonal changes during and after pregnancy can also lead to depression, so do visit a specialist at least once during and after your pregnancy.
5.Get as much sleep as possible
Enjoy the luxury of continuous 8 hours of sleep while you can. You might get it later but it will be scattered throughout the 24 hour day. So, just stock up on the sleep as much as you can before the little one arrives. Pregnancy can also disrupt your sleep due to continuous urination and discomfort due to baby bump in later stages of pregnancy. Also, spend some quality time with your partner as it might be difficult to find some alone time once the baby arrives.
6.Limit your caffeine consumption
There have been various research works done to determine the safe level of caffeine during pregnancy. Most doctors agree upon 200 mg of caffeine as the limit if you are trying to get pregnant or are pregnant. 200 mg is probably 2 tall cups of cafe latte, 1 strong espresso and 4 cups of chai. So, your morning tea and coffee is not going anywhere. You just have to limit it down.
7.Stay away from smoking and alcohol
If you smoke or drink alcohol now is the time to stop. Smoking and drinking can affect the fertility of both men and women. It has been shown through various research works that couples who smoke and are heavy drinkers take longer to get pregnant. In fact, studies have shown that passive smoking can also reduce the ability to become pregnant, so get rid of your unhealthy habits.
8.Keep track of when you ovulate
Taking a more calculated approach can help you conceive quickly. Apart from going off the pills, it is also important that you know your most fertile days. There are various apps that can help you with figuring this out or you can look for symptoms such as basal body temperature or clear discharge.
9.Go off the pill
Pills can change the hormonal cycle of the woman. Even though for some women the fertility will return to normal as soon as they go off the pill, for some, it might take a month or two. It is important that you discuss with your gynecologist before going off the pill.
One of the most important before pregnancy diet tip would be to avoid high-risk foods such as unpasteurized dairy, undercooked and deli meats, soft cheeses, sushi, high mercury fish etc. They can cause infections such as E.Coli or Listeria. These infections can affect the fetus and can cause various complications like low birth weight, premature delivery and in some cases, miscarriage. Make sure that you cook your meat properly and have only pasteurized dairy.
Do you want to understand the topics regarding behavior and health in preconceptional age, as well as the need for vitamins that occurs during the planning a pregnancy? Get in touch with our experts to answer all your doubts.