Preparing your body for pregnancy at least one month ahead of time -- both physically and nutritionally -- can be among the most important factors in improving your odds of: conceiving more easily, having a healthier pregnancy, ultimately delivering a healthy baby and recovering more easily. Wanting to have a baby creates a natural desire to make things go as healthfully and worry-free as possible. Couples want to be able to make informed decisions and take an active role every step of the way. It also brings to mind a myriad of questions about what you should and should not do! What are the most current, scientifically backed recommendations when it comes to preconception nutrition and physical fitness? The following 12 tips should be used as a guide to help you make the right choices.
1. Future moms, go visit an Ob/Gyn, and request a "preconception" check-up. Future dads should go in for a general physical (preferably 90-120 days before!!). The doctor will address immunizations you may need and personal and family medical topics.
2. See your dentist for a check-up.
3. Get to a healthy body weight (in a healthy manner). This applies to women who are too thin or too overweight before pregnancy. Do not ignore this! It is really important for the future baby, and you might need to postpone your date to start trying.
4. Eat a well-balanced diet that includes a wide variety of healthy foods from all the basic food groups. Be aware that there are some foods you should completely avoid (i.e. liver). Also, keep well hydrated primarily by drinking water.
5. Stop taking any and all supplements unless approved by your physician; this is particularly important if you are "already trying". Your doctor will likely prescribe a prenatal supplement to begin taking now.
6. Make sure your intake of the B vitamin, folic acid, is optimal to help prevent birth defects. Good sources: prenatal supplement, enriched breads, pastas, cereals, dried beans/lentils, asparagus, wheat germ, greens, and orange juice (to name a few).
7. If you’ve been told you have anemia (iron deficiency), it should be resolved prior to conception through dietary means and iron supplements prescribed by a doctor.
8. Begin reducing your intake of caffeine to very low levels; no, you don’t have to eliminate it altogether.
9. If you are not practicing really good birth control, eliminate all alcoholic beverages; dad, keep alcohol intake modest. Also, quit smoking, and no illegal drugs (mom & dad).
10. Use proper safety precautions around worksite agents, chemicals, lead, and other potential hazards (mom & dad). The future mom should not handle kitty litter; let someone else change the box from now on.
11. No more lounging in hot tubs or saunas, especially for the future father (during the entire preconception phase). Hot showers are fine.
12. Make sure you establish a reasonable, regular exercise routine. Your level of fitness prior to pregnancy is basically what will determine how active you can be once pregnant. There are many, many advantages to being physically fit during pregnancy.
One final note: Give yourself a lot of credit for being conscientious enough to plan ahead! RELAX and enjoy yourselves during this special time in your lives!
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