To prepare yourself for pregnancy can be challenging if you are not mentally ready. Preconception healthcare focuses on things you can do before and between pregnancies to increase the chance of having a healthy baby. For some women, getting their bodies ready for pregnancy can be easy, but it may take time. Whether this is your first, second, or third baby, the following essential steps help prepare you for a healthy pregnancy.
Prepare Yourself For Pregnancy By Following Ways:
1) Maintain A Healthy Weight:
Maintaining a healthy lifestyle is very important while preparing yourself for pregnancy. A balanced diet is always good for you. A few guidelines to follow
- Reduce empty calories, artificial sweeteners, and caffeine
- Consume high-protein food
- Fruits, vegetables, grains, nuts, and dairy products are good to take before getting pregnant.
- Eat up to 3 servings of fish each week of 4 ounces (oz) each.
If you are underweight or overweight, it is best to reach your ideal weight before you get pregnant.
- Being underweight during pregnancy may increase your chances of high blood pressure, diabetes, miscarriage, stillbirth, or an emergency C-section.
- It is not a good idea to lose weight during pregnancy but to attain a healthy body weight before conceiving.
2) Take Folic Acid And Vitamins Regularly:
Folic acid is a B vitamin. CDC motivates women to take at least 400 micrograms (mcg) of folic acid each day to be able to conceive. In addition to this, consume food with folate from a varied diet as
- Folic acid reduces the risk of birth defects in the baby’s brain and spine.
- Start taking a vitamin with folic acid before you want to get pregnant.
- Avoid high dosages of vitamins, especially vitamins A, D, E, and K. These can cause birth defects if consumed more than the recommended daily amount.
3) Consult Your Doctor:
Before getting pregnant, talk to your doctor about your health history and current medical conditions. You may also discuss any previous pregnancy complications, medications you are taking currently, and precautions to take to help prevent any birth defects.
4) Stop Smoking, Alcohol And Limit Caffeine Intake:
If you smoke, drink alcohol, or use drugs, you should stop it before pregnancy as they can
- Make it harder to get pregnant
- Increase the chances of miscarriage
- Alcohol can cause long-term problems to the baby, such as intellectual disability, behavioral issues, learning disabilities, and facial and heart defects.
- Smoking causes recovery issues from pregnancy.
- It also most likely causes a baby with a lower birth weight.
It would be best if you also cut caffeine intake as it makes it harder to conceive and has a greater chance of miscarriage.
You don’t need to become a marathon runner or a champion weightlifter, but getting fit can help you carry and deliver a baby more easily. Try to get at least 30 minutes of exercise most days of the week, even if it’s just a walk. Look into flexibility, core strengthening exercises, and well-rounded preconception and prenatal exercise programs.
6) Be Mentally Healthy:
Signs that your body is ready to get pregnant are only possible when stress-free. Make sure you get enough quality sleep and do your best to reduce stress in your life. Many women who struggle with anxiety over fertility end up getting pregnant once they relax and stop worrying so hard. If you have trouble conceiving, consult your doctor or fertility specialist.
7) Avoid Toxic Substances And Environmental Contaminants:
Avoid harmful chemicals, environmental contaminants, and other toxic substances such as synthetic chemicals, metals, fertilizer, bug spray, and cat or rodent faeces around the home and workplace. These substances can hurt the reproductive systems of men and women. They can make it more challenging to get pregnant. Exposure to even small amounts during pregnancy, infancy, childhood, or puberty can lead to diseases. Learn how to protect yourself and your loved ones from toxic substances at work and at home.
To prepare yourself for pregnancy, the above-stated precautions and steps increase the likelihood of a joyful, safe birth and a happy, healthy mom and baby at the delivery time. It is essential to change your lifestyle and habits to conceive without complications.