Tips to maximize a healthy pregnancy:
Keep in mind that it can easily take up to one year, but check in with your doctor if you are 35 or older and have been trying for more than six months.
You can get pregnant right after you stop taking some contraceptives, so plan ahead.
See your doctor to discuss your overall health, medications, dietary or herbal supplements, and vaccinations.
If you have any medical conditions like diabetes, high blood pressure, issues with your thyroid or any other chronic diseases make sure they are under control.
Smoking decreases fertility and “can damage the DNA in the chromosomes of both the developing egg and the sperm” (Maizes, 2013, p. 45).
Stop taking recreational drugs.
Keep alcohol consumption to less than one 0.6 oz. a day.
Avoid toxic substances in your environment and the products you use. Read labs on your cleaning supplies and personal care products. Check out the Environmental Working Group to see what’s in your products and their safety https://www.ewg.org/.
Being over or underweight can increase ovulatory disorder infertility. A BMI between 20 to 25 is recommended (Path et al., 2018)
Exercise is important to improve heart and lung health, but too much and strenuous can hurt. Moderate-intensity physical activity 30 minutes a day is a great way to stay active.
Start taking 400 micrograms of folic acid daily to prevent neural tube defects and other brain defects. (CDC. n.d.).
Eat a healthy diet with lots of vegetables, fruits, whole grains, dairy, lean meats, and certain types of fish. If possible switch to organic foods.
Get a dental check-up, as gum and periodontal disease can cause inflammation that can be transmitted to the baby.
Don’t forget the baby's dad. Smoking, obesity, alcohol, poor nutrition, and also certain health conditions like diabetes on the father’s side can also affect fertility, so start the parenting team work before the baby is on its way.
Let’s not forget to have at least 8 hours of sleep and reduce stress as much as possible.
Information is for educational purpose. Please always seek medical advice.
If you are trying to implement positive changes into your life to get ready for this journey and feel stuck, I would love to help you to set goals and achieve them. By working together you will feel confident as you take this leap into your next chapter in life.
CDC. (2018, April 11). Folic Acid. https://www.cdc.gov/ncbddd/folicacid/about.html
Maizes, V. (2013). Be fruitful. New York, NY: Scribner a division of Simon & Schuster, Inc.
Panth, N., Gavorkovs, A., Tamez, M., & Mattei, J. (2018,
July 21). The influence of diet on fertility and the implications for public health nutrition in the United States. Front Public Health. Retrieved fromhttps://www.frontiersin.org/articles/10.3389/fpubh.2018.00211/full