Preparing for Pregnancy

Trying to conceive?

Adopting a few healthy habits might sometimes be enough to increase your chances of becoming pregnant. If you're having problems becoming pregnant, adjusting your diet and lifestyle may be all you need. With the help of an expert, you may boost your fertility while developing a healthy daily routine. Even after you've conceived, these routines will boost your health.

How Healthy Habits Could Increase Fertility

Stress, overwork, irregular sleep, and poor eating habits may all have a negative impact on your hormone levels and fertility. In contrast, developing healthy habits may help you relax, regulate your hormones, and conceive with fewer complications.

Here are some of the greatest tips to get your body in a healthy, fit condition before conception and pregnancy:

Adjusting your diet

Consume extra antioxidants. Free radicals in the body may destroy both sperm and eggs. Fruits, vegetables, nuts, and grains include antioxidants such as beta-carotene, vitamins C and E, folate, and lutein. Add folic acid-rich foods to your diet. Stop smoking and restrict your alcohol consumption to an occasional glass of wine.

Making Lifestyle Changes

Improve your sleep quality and increase its duration. Inadequate sleep may have a negative impact on fertility, so establish a nighttime routine that allows you to unwind and aim for at least 8 hours of sleep around the same time every night to balance your circadian clock.

Exercise, but don't overdo it; you want a strong core but not overworked muscles when you conceive and begin carrying a child. Make time in your calendar for flexibility exercises such as yoga or Pilates, as well as some relaxation time. Meditation is an effective approach to centre yourself.

What is pre-conception health?

Your health before becoming pregnant is referred to as preconception health. Being healthy before pregnancy might help increase your chances of becoming pregnant. It may also help you avoid pregnancy issues if you do get pregnant. Getting a preconception exam and discussing any health concerns that may impact your pregnancy are all part of good preconception health. It also involves taking folic acid to help prevent birth abnormalities and adopting lifestyle changes that may impact your baby's health if you get pregnant.

If you want to get pregnant, start focusing on your health at least three months before you attempt. If you have any health issues that might interfere with your pregnancy, it may take longer to prepare your body for childbirth.

Why does preconceptional health matter?

Whether or not she plans to get pregnant, every woman should consider her health. One factor is that almost half of all pregnancies are unplanned. Unplanned pregnancies increase the risk of premature delivery and low birth weight in children. Another factor is that, despite significant advancements in medicine and prenatal care, around one in every eight infants is delivered prematurely. Researchers are attempting to figure out why and how to avoid premature birth. However, scientists believe that women should be healthy before getting pregnant. By addressing health conditions and hazards before pregnancy, you may avoid complications that may impact you or your baby later.

What is a preconception checkup?

A preconception checkup is a medical exam you get before becoming pregnant. It assists your doctor in determining your overall health and readiness for pregnancy. The checkup assists your doctor in treating and, in some cases, preventing health problems that may interfere with your pregnancy. For example, your doctor checks to ensure that your vaccines are up to date and provides you with any necessary ones prior to pregnancy.

If possible, schedule a preconception visit with the healthcare professional who will care for you if you get pregnant. You may obtain a preconception checkup at any time. Get one even if you have previously had a child. Your health may have altered since your last pregnancy.

As part of preconception counselling, your healthcare practitioner may propose health-related testing. A pre-pregnancy checkup might include:

Blood tests: It can determine your blood type and ensure you are free of sexually transmitted illnesses
A pelvic exam: It will assess the health of your pelvic organs (vagina, cervix, uterus, and ovaries)
A Pap smear: It is a test that uses a sample of cells from your cervix to detect malignancy
A physical exam: It will assess your weight, blood pressure, pulse rate, body temperature, and breathing rate

The importance of a preconception check-up

During your preconception visit, your provider evaluates your general health to ensure that your body is prepared for pregnancy. Your physician does a physical exam, which includes measuring your blood pressure. Your clinician may also do blood tests and a pelvic exam. A pelvic exam is an examination of the pelvic organs to ensure their health. During a pelvic exam, your clinician may perform a Pap test. This is a medical test in which your doctor extracts cells from your cervix to screen for cancer.

You and your provider may discuss

Health issues that may impact your pregnancy: Some health disorders, such as previous diabetes or high blood pressure, might raise your baby's chances of developing a birth defect or other issues. Certain infections might be harmful to your infant. If you have a health issue, your doctor can help you treat it before you become pregnant

Any issues you encountered during a previous pregnancy: Inform your physician if you have ever experienced gestational diabetes, preeclampsia, or a preterm delivery. Your doctor may be able to help you in preventing the same issue in your future pregnancy

Medications you take: Inform your clinician about any prescription or over-the-counter (OTC) medications, vitamins, or herbal items you use. Your provider may confirm that they are safe for your infant or propose other solutions. However, you should not begin or discontinue taking any medication without first seeing your doctor

Your family's health history: Your physician enquires about your family’s health history to determine if any health issues run in your family or your partner's family. If certain health disorders run in your family, your doctor may suggest that you see a genetic counsellor

Your vaccines: It's advisable to catch up on some vaccines before becoming pregnant. If you have any concerns regarding the COVID-19 immunisation, speak with your clinician. The COVID-19 vaccination instructs the body's cells to resist COVID-19. This is particularly significant for pregnant women, who are more likely to have severe COVID-19 symptoms and may experience pregnancy complications. Pregnant women who get the COVID-19 vaccine develop antibodies that may protect their offspring against COVID-19.

Taking Folic Acid: Taking a daily multivitamin containing 400 mcg of folic acid before and throughout early pregnancy may help avoid some birth abnormalities. These birth problems may occur early in pregnancy, therefore, it's critical to have adequate folic acid in your body before becoming pregnant. Some individuals need a larger dose of folic acid. Talk to your physician about how much you need.

What is folic acid?

Every cell in your body needs folic acid, a B vitamin, for healthy growth and development. Taking it before and throughout early pregnancy may help protect your baby against brain and spinal birth problems (also known as neural tube defects or NTDs). Birth defects are health issues that exist at birth. Birth defects affect the form or function of one or more bodily components.

To help prevent NTDs in your child, begin taking a vitamin supplement with 400 mcg of folic acid daily before you get pregnant. A supplement is a substance that you take to compensate for nutrients that your diet does not provide enough of. Begin taking 400 mcg of folic acid daily at least one month before pregnancy and for the first 12 weeks of pregnancy. Your folic acid supplement may be:

A multivitamin: This is a pill that includes a variety of vitamins and other elements that promote overall wellness
A prenatal vitamin: This is a multivitamin that contains nutrients required during pregnancy. Prenatal vitamins may be prescribed by your doctor, or they may be purchased over the counter
A vitamin that includes just folic acid: You should take a daily vitamin supplement containing 400 mcg of folic acid, even if you are not attempting to conceive

Foods containing folic acid include fortified bread, morning cereal, pasta and goods manufactured from a kind of wheat known as corn masa, such as tortillas and tortilla chips. Check the product label to find out how much folic acid you receive per serving. Some fruits and vegetables are also rich in folic acid. When folic acid occurs naturally in food, it is referred to as folate. Foods high in folate include beans, leafy green vegetables, broccoli, and orange juice.

Does your weight before becoming pregnant affect your pregnancy?

Yes. If you are overweight (weigh too much) or underweight (weigh too little), you are more likely to have health issues during pregnancy. These difficulties include:

Pre-term birth: This is a premature birth, occurring before 37 weeks of gestation. Those born prematurely may have greater health issues at birth and later in life than those born later.

Birth defects: These are health issues that exist at birth. They alter the form or function of one or more bodily components. Birth defects may have an impact on the general health, development, and function of the body.

Diabetes: Diabetes occurs when your blood has an abnormally high level of sugar (also known as blood sugar or glucose). High blood sugar levels may harm your body's organs, including blood vessels, nerves, eyes, and kidneys. Diabetes might create complications during pregnancy.

High blood pressure (hypertension): High blood pressure occurs when the force of blood on the walls of your blood vessels is very high. High blood pressure might create complications during pregnancy.

Consult your physician about the appropriate weight for you. Your provider may assess your body mass index (BMI). It might help you determine if you need to gain or lose weight. Your pre-pregnancy BMI helps your physician determine how much weight you should gain throughout pregnancy.

Getting to a healthier weight

Starting at a healthy weight increases your chances of having a successful pregnancy. Consult your physician about the appropriate weight for you. Some tips include:

Balanced Diet: Give whole foods like fruits, vegetables, whole grains, lean meats, and good fats first priority. Cut processed meals, sugar added, and saturated fats.
Management of Portions: Watch your portion sizes to help control your calorie count. Help to regulate servings by using smaller plates and bowls.
Frequent Exercise: Try to get 75 minutes of strenuous exercise or at least 150 minutes of moderate aerobic activity per week. At least twice a week, including strength-building activities.
Remain Hydrated: Throughout the day, drink lots of water to maintain general health and help regulate appetite.
Get sufficient rest: Try to get 7 to 9 hours of excellent sleep every night; inadequate sleep might compromise metabolism and weight.
Control your stress: Use stress-reducing strategies such as deep breathing, meditation, or yoga.
Get help: Think about working with a healthcare expert, like a personal trainer or dietician, or attending a support group.

How much physical exercise do you require every day?

Doctors suggest that individuals engage in 2½ hours of moderate-intensity exercise each week, such as quick walking, and strength training twice a week. These suggestions vary according to the intensity of your exercises. You don't have to finish all 2½ hours at once. Do a small amount each day to spread it out across the week.

If you're beginning or restarting your fitness routine, do it carefully. Consult your physician before beginning any physical exercise if:

You have or are at risk of heart disease
You've had a stroke or are in danger of getting one
You either already have diabetes or you might get it soon
You are obese. Obesity is defined as having an excess of body fat and a body mass index (BMI) of 30 or greater. It might assist you in determining if you need to gain or lose weight
You've undergone surgery, or you're injured or disabled
You have undergone eye surgery or laser therapy, or your retina is bleeding or detached. The retina is a nerve tissue that lines the back of the eyeball

Physical exercise may help lower your chance of developing certain health disorders that can cause difficulties for both you and your baby during pregnancy, such as diabetes, high blood pressure, and heart disease. It may also help you reduce stress, sleep better, and stop smoking.

What can you do before you get pregnant to ensure a smoother pregnancy?

Do not smoke, use alcohol, or use street drugs
Follow your doctor's instructions while using prescription medicines
Protect against infections and viruses that might interfere with your pregnancy
Avoid using dangerous chemicals at home or at work
Reduce your stress

Mental and Emotional Preparation

Whether you've spent years working up to this point or you and your partner decided on a whim last night, you want a baby. That's how we've always said it, correct? I want to have a baby. But this skips over the following stage, which isn't always simple for everyone: attempting to conceive.

For some, becoming pregnant occurs rapidly. For others, it may take much longer than expected. So, although it's crucial to focus on your physical health while trying to conceive, it's as important to take care of your mental and emotional health.

At first look, this may seem depressing. If so, take a different perspective and try to think of it as a year-long adventure with the possibility of early outcomes. Each month brings a new chapter, and the longest novels often have the most satisfying conclusions.

How to prepare mentally and emotionally

Attempting to get pregnant, like any other life transition, may elicit a wide variety of feelings. A cheerful mindset may help you become pregnant, with research demonstrating the benefits of stress management. Here are six methods to prioritise self-care.

Learn about your cycle: Understanding what occurs during the month is important, and these graphics might assist. To properly grasp why time is so essential in conception, pay special attention to facts regarding ovulation, which occurs when you release an egg (usually 12-16 days before your next period begins). Knowing your reproductive window can increase your chances of becoming pregnant soon.
Consult your ob/gyn: Be open about any personal physical or mental health issues that you are worried about. Your doctor can provide you with resources and a game plan. Knowing what to anticipate and having resources on hand can allow you to envisage a route with fewer obstacles ahead.
Read or attend a class: Libraries and bookshops have whole sections devoted to pregnancy. Some books are technical, some are humorous, some are just practical, some are religious, some have checklists, and others include personal writings. You know what to do: select a book (or three) that you will really read.
Practice self-care: This may be as easy as eating healthy meals (and a few goodies!). Drink plenty of water. Sleep plenty. Every day, move your body to the best of your ability. Seek out stillness via meditation, naps, or a warm bath. Take vacations from the internet's loudness and opinion-driven forums. Allow yourself to experience your feelings, including grief, worry, excitement, perplexity, rage, and resentment, without judgment. Allow room for your emotions, sit with them, and then move on. Set and maintain limits. Communicate with your partner and express your wants and expectations to each other. Be gentle to yourself.
Create a bubble of support: While many women find emotional support in their relationship, your partner may have difficulty understanding the emotional and mental components of trying to conceive from a woman's perspective. If that's the case, and you feel comfortable doing so, try sharing your ideas with someone else, whether it's a close friend you trust or an anonymous social media site. If you aren't ready to share your journey, try journaling. Sometimes just writing down your sentiments and frustrations is just as beneficial as voicing them out to a buddy.

Understanding the emotional journey of trying to conceive (TTC)

Anticipate a Range of Feelings: A wide range of emotions, including optimism, enthusiasm, frustration, and despair, may be experienced while trying to conceive. Experiencing ups and downs is common.
Talk to Your Partner: It's essential to communicate openly with your partner. Talk about your expectations, express your emotions, and provide each other with support as you go through the process.
Have Reasonable Expectations: Recognise that conception is not always certain to occur right away. Controlling expectations might lessen annoyance.
Recognise the Unpredictable: You don't always have influence over conception. It might be beneficial to learn how to deal with uncertainty and build resilience.
Prioritise the Process Over the Result: Outside of TTC, engage in joyful and fulfilling activities. Keeping your life in balance might help you feel better overall and less stressed.
Learn for yourself: Gaining knowledge about the conception process and what to anticipate might make you feel less nervous and more in control.
Seek Assistance: Participating in infertility support groups may foster a feeling of camaraderie and common experiences.
Take Care of Yourself: Take part in activities that support your emotional and mental well-being. Taking care of oneself on a regular basis helps in preserving optimism.

Managing Stress and Mental Health while trying to get pregnant

Stress is a natural part of life, and stress alone cannot cause infertility. However, stress might have an impact on your chances of becoming pregnant.

Excessive mental or emotional stress when attempting to conceive can:

Lower your sexual urge: You are unlikely to have sex as often if you are less interested in it. This, of course, reduces your chances of becoming pregnant.
Prevent ovulation: Stress may raise your chance of anovulation, which occurs when an egg is not produced from your ovary during your menstrual cycle.

Stress is nothing to be embarrassed about; it is typically caused by your strong feelings about your choices or ambitions. Deciding to have a baby is a huge and exciting step, and feeling a bit concerned about it (or just managing your life while trying to conceive) is quite normal. Stress does not mean anything about you or your decisions. It's just a side effect you're experiencing, which may be treated in a variety of ways.

How can I avoid being stressed about getting pregnant?

Being emotionally prepared for attempting to conceive is easier said than done. Trying to conceive may be quite stressful for both you and your loved ones.

But, at the end of the day, you're much more than your stress. Your stress does not define you. And we've got six tips to help you manage it throughout your conception journey.

Sit with your emotions, even the difficult ones
Write down your opinions on the adventure thus far
Try something new to get your mind off “trying to get pregnant”
Contact someone if “trying to get pregnant” becomes overwhelming
Be mindful of how much you use social media
Prioritise yourself every day

Financial Preparation

Preparing for a baby involves more than just small outfits and touching ultrasound photographs; it also requires a significant amount of financial planning. This book will outline the most significant financial duties on your plate from pregnancy to the baby's early years, including:

Estimating your medical expenses
Consider taking maternity and paternity leave from your employment
Budgeting for the upcoming arrival

Some parenting skills are best learnt on the fly, such as how to change the messiest nappies with ease and without discomfort. But there's a long list of things to be done before the baby arrives and in the first few weeks thereafter, so it makes sense to start working on some of the tasks now.

Pre-delivery Planning

Know what your health insurance covers and how much it costs. Having a baby is costly, even with health insurance. You should estimate your projected expenses pretty early in the pregnancy
Plan for maternity/paternity leave
Create your pre-baby budget. Adjust your budget after you know how much you'll be spending on out-of-pocket medical expenses, how your income will be affected in the following months, and have made a shopping list for your new baby
Plan your post-delivery budget. Nappies, child care, and additional meals are all recurring expenditures that will affect your home budget for many years. Prepare for them immediately so you are not caught off guard
Select a paediatrician who is in your insurance plan's network
Establish or check your emergency fund

While in the hospital

Request a birth certificate

Within the baby's first 30 days

Enrol your youngster in your health insurance
Consider buying a life insurance policy for your child
Start arranging for childcare

Beyond the first month

Adjust your beneficiaries
Disability Insurance
Create or update your will
Continue to finance your retirement
Save for their schooling

Planning for a new addition to your family entails a long list of tasks, so don't attempt to tackle them all at once. Prioritise and complete the most critical tasks on your financial to-do list first. Begin with medical bills and insurance claims, since they will be among the first financial commitments you may face while pregnant. Next, plan your budget for pregnancy and the first few months of your baby's existence.

Medically approved by Dr Nazia Dalwai, Gynecologist and Obstetrician, Mumbai