Whether you’ve decided to have your first child or are expanding your family to include a few more kids, the decision to get pregnant is a monumental one and as women start this journey, it is helpful to keep in mind some of the following tips for a safe and happy pregnancy.
Preparing for pregnancy
In an ideal world, our health, relationships and finances would be absolutely perfect before we decided to become pregnant but the reality can be a bit different. Sometimes things are not always perfect before pregnancy and that’s okay. The most important thing about deciding to become pregnant is that you give yourself the best chance to do it safely and successfully. So whether you’re preparing 3 months, one year or even 60 days prior to becoming pregnant, any preparation helps. So what does preparation look like?
1. Make a pre-pregnancy appointment with your OBGYN
If you are certain (or almost certain) that you would like to become pregnant, set up a pre-pregnancy appointment with your OBGYN. During this time, your doctor can give you pregnancy-specific advice that is tailored to your own medical history and circumstances. This may include discussions about
- Stopping birth control if you haven’t already
- Reviewing your medical and obstetric history as it relates to your upcoming pregnancy
- Discussing any concerns about conception or pregnancy itself
- Talk about any current medications or supplements that you are taking
- Discuss issues around pregnancy weight-gain, exercise and healthy diets prior to becoming pregnant
If you have a pre-existing condition like high blood pressure or diabetes then a pre-pregnancy appointment is especially helpful and should be scheduled sooner rather than later.
2. Figure out when you’re ovulating
Ovulation usually occurs 12-16 days before your period. A few days before ovulation is when a woman is most fertile and this is the time when sex is most likely to lead to conception.
If your cycle is more erratic and less regular, you can pick up an ovulation predictor kit. These are available at most drug stores and range in price from $15 to $40. An ovulation predictor kit measures the level of luteinizing hormone (LH) in a woman’s body. This hormone increases significantly before ovulation so having this information gives couples about a day or two’s notice of the most fertile period. This maximizes the chances of conception.
Remember, ovulation predictor kits are not always 100% accurate. They should be used as a rough guide only.
3. Stop unhealthy lifestyle habits that might lower your chance of a successful pregnancy
Alcohol, smoking and recreational drugs are habits that should be given up as soon as possible if you are trying to conceive. Studies have shown that both smoking and drug-use can lead to miscarriage, premature birth and low-birth-weight babies.
- Alcohol – According to the Centers for Disease Control (CDC), there is no known safe amount of alcohol to consume during pregnancy or while trying to get pregnant. All types of alcohol are equally harmful, including all wines and beer. If necessary, speak to your doctor about programs that can help you reduce alcohol intake.
- Smoking – If you are a smoker, it is recommended to stop smoking prior to getting pregnant. A number of stop-smoking programs exist and these can really help with permanent smoking cessation.
4. Start a healthy eating regimen right now
It goes without saying that we should all stick to a healthy diet but inevitably, we get roped into unhealthy eating patterns from time to time. Your pre-pregnancy phase is the best time to get back into healthy eating habits.
While there is no such thing as a pre-pregnancy diet, it is helpful to note some of the recommendations that the American pregnancy association gives around healthy pre-pregnancy eating. Factors such as:
- Eating ‘good’ carbohydrates: These are complex carbohydrates that are packed with minerals, protein, and fiber. Complex carbohydrates include: Whole-grain breads, cereals, and pasta.
- Eat lots of fruits and veggies: If you can’t eat them fresh, then the frozen option is okay too. Frozen fruits and veggies still retain much of their nutritional value.
- Minerals and vitamins: Eat foods that are high in calcium and vitamins A, C, E.
5. Exercise regularly
Regular exercise has many benefits for our physical and mental health. It will also make it easier for you to adapt to your body’s changing shape and weight gain while pregnant. Try to keep active on a daily basis – 30 minutes of walking or swimming each day would be great but if that is too difficult then do what you can. Any exercise is better than none.
6. Maintaining a healthy body weight
Research has shown that women who are overweight can take twice as long to become pregnant as women whose body-mass index (BMI) is normal. According to the Cleveland Clinic, having too much body fat produces excess estrogen, which can interfere with ovulation..
A normal BMI is between 18.5–25. Determine your own BMI by using a free online calculator. If your number is above normal then consider speaking to your doctor or a dietician about steps you can take to get back to a healthier weight.
7. Small tips that might improve your chances of becoming pregnant
In the short-term, there are not many things you can do to boost your fertility but there are some minor adjustments you can make to tip the odds, ever so slightly in favor of you getting pregnant.
- Get enough sleep. Erratic sleep and wake cycles can throw off the menstrual cycle.
- Cut back on caffeine, try to limit yourself to 2 cups a day.
- Do not douche or use lubricants while having intercourse. Both can make the environment within the vagina more hostile to sperm.
- Talk to your partner to see if they’re also keeping as healthy as possible (see tips above regarding exercise, smoking and alcohol).
- Try not to stress! Acute stress can throw off your menstrual cycle.
8. When to get help for infertility
As you try to become pregnant keep in mind that the average time it takes to conceive is about six months. This means six months of regular sex. If you and your partner have been trying for a short period of time, be patient and try not to put too much pressure on yourself.
However, if you find that it’s taking longer than one year or six months (if you’re over the age of 35) to become pregnant, then seek medical advice sooner rather than later.
As you try to become pregnant in the next few weeks or months, be sure not to put too much pressure on yourself. Use some of the recommendations above to keep healthy, stay positive and make the journey as fun and pleasant as possible.
References
- http://americanpregnancy.org/pregnancy-health/illegal-drugs-during-pregnancy/
- https://health.clevelandclinic.org/does-being-overweight-affect-your-changes-of-getting-pregnant/
- https://www.cdc.gov/ncbddd/fasd/alcohol-use.html
- https://americanpregnancy.org/getting-pregnant/preconception-nutrition/
