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Here are some changes you should make if you are trying to get pregnant
1. Maintain A Healthy Diet
When it comes to getting pregnant, having is one of the most important factors. The nutrients you consume will have a direct impact on your baby’s growth and development.- Add key nutrients: Make sure you add key nutrients like folic acid, calcium and omega-3 fatty acids into your diet. All of these nutrients are essential for the mother and the baby. Folic acid helps prevent birth defects and helps the baby’s brain develop, calcium helps with the mother’s bones and helps with the baby’s bone development, and omega-3 fatty acids reduce the chances of your baby getting asthma and other allergic conditions.
- Eat balanced meals: Eat balanced meals that have a variety of nutrients. Focus on whole grains, fresh fruit, vegetables, lean proteins like chickpeas, kidney beans, eggs, and lean meats like chicken. Protein helps your foetus grow.
- Cut processed food and sugar: Processed food can be bad for fertility because it can cause inflammation, leading to hormonal imbalances. It can also cause weight gain and nutritional deficiencies. On the other hand, sugar can affect fertility by increasing insulin levels, which confuses the body, leading to decreased egg maturation and ovulation. Chemically, insulin is similar to the hormones that mature eggs. High insulin levels can trigger the body to produce testosterone, which can lead to PCOS(Polycystic ovary syndrome). PCOS makes it difficult to conceive.
- Stay hydrated: Hydration is extremely important for good reproductive health. Dehydration thickens the cervical mucus, making it hard for sperm to travel; through the fallopian tubes. Dehydration also negatively impacts egg health and leads to the production of stress hormones, which negatively impacts fertility.
2. Maintain A Healthy Weight
Being underweight or overweight can affect your fertility. People who have maintained a healthy weight are less likely to have trouble conceiving.- BMI and fertility: Being overweight can cause issues with ovulation, hormonal imbalances and menstrual disorders, thereby making it harder to get pregnant. Obesity also reduces the efficacy of fertility treatments like IVF(In vitro fertilization). On the other hand, being underweight can also cause issues like irregular periods and stop ovulation from occurring, leading to conception problems.
- Safe weight gain or loss: Your doctor will most likely let you know if you need to gain or lose weight and how to do it safely. If your weight falls within the normal range, you will be advised on how to maintain healthy habits. Speak to your doctor for personalised advice according to your needs.
3. Start Or Continue Regular Exercise
Exercise is a good way to prepare your body for pregnancy. Most people continue to exercise while they are pregnant, however, the routine may need to be modified to your body’s needs.- Moderate exercise: Get moderate exercise every day, if you are trying to get pregnant. Exercise can help balance the hormones and in turn, improve fertility. Exercise also reduces stress, and stress can negatively impact fertility. Additionally, exercise improves ovarian function by increasing blood flow to the ovaries.
- Avoid high-impact exercise: Intense exercise can cause hormonal changes that make it harder for the ovaries to release eggs and disrupt the menstrual cycle. It can also redirect blood circulation away from the ovaries, uterus and eggs. If you are used to high-intensity workouts, you might want to cut back and switch to moderate exercises like walking, swimming and stationary biking if you are trying to get pregnant. This is especially true if the exercising has caused you to have menstrual irregularities.
4. Quit Smoking, Drugs And Alcohol
Activities like smoking, drinking and using drugs can be harmful to your pregnancy and future baby. People who smoke often have a difficult time conceiving and face a higher risk of miscarriage.- Smoking: Smoking can impact fertility negatively in both men and women. In women, smoking can reduce fertility and increase the risk of never getting pregnant. Smoking also increases the risk of an ectopic pregnancy and miscarriage. Smoking can expose the foetus to dangerous chemicals and cause issues like preterm birth and low birth weight.
- Drinking: Drinking alcohol can impact fertility negatively in a few ways. It can increase the chances of a stillbirth, miscarriage, premature birth, low birth weight and foetal alcohol spectrum disorder. It can damage the baby’s organs even during the early stages of pregnancy. Alcohol usage can also reduce the efficacy of fertility treatments like IVF.
- Drug usage: Using specific drugs like heroin, cocaine, methamphetamines, and opioids like oxycodone can cause serious damage. These drugs are addictive and increase the risk of stillbirth, miscarriage, low birth weight and premature birth. Babies born to women with drug addictions are generally born with health issues.
- Prescription medication review: You should also review all the prescription medications you are taking with your doctor to assess if they are safe for women trying to conceive. Some prescription medications can also be addictive and harm both you and your baby. Inform your doctor about any medications you might be taking, and consult them before you start taking any new medications. The doctor might ask you to switch to a different medicine or ask you to quit the medication altogether when you are trying to conceive.
5. Focus On Your Mental Health And Reduce Stress
Taking care of your mental health and avoiding stress can help you have a safe and happy pregnancy.- Impact of stress: Stress hormones can cause hormonal imbalances and disrupt the production of oestrogen and progesterone, hormones that are important for ovulation and the menstrual cycle in women. Stress can affect the timing of ovulation or even cause anovulation, which is when the ovaries stop releasing mature eggs. Stress can also impact the quality of the eggs.
- Manage stress better: Focus on relaxation techniques to manage your stress better. Meditate regularly and practice mindfulness techniques. You can also try out yoga.
- Build a support system: For better emotional well-being and stress management, build a good, supportive network. This can be online or in your regular surroundings. Finding an online support group can be especially beneficial as it can help you connect with people going through similar issues as you.
6. Regular Appointments With A Doctor
Most women start going to the doctor regularly after they get pregnant, however, it is a good idea to start these appointments as soon as you plan to start trying to get pregnant.- Preconception checkups: Preconception checkups can be very valuable for people who are trying to get pregnant. It provides you with an exact picture of what your body needs for a successful and healthy conception. During a preconception checkup, your doctor will screen you and take your entire medical history.
- Tests and screening: During preconception checkups, doctors will screen you for genetic disorders to check if any of these can be passed on to the baby. If you test positive for any of these, you can proceed with the pregnancy fully informed.
- Prenatal vitamins: Prenatal vitamins are not just for when you get pregnant, but also for when you are planning to conceive. Speak to your doctor about starting prenatal vitamins like folic acid, calcium and vitamins
7. Avoid Environmental Toxins
Toxic substances can be found all around you, whether it is your home or your workplace.- Household chemicals: Household chemicals like BPAs(Bisphenol A), phthalates and PBDEs (polybrominated diethyl ethers) can increase the risk of endometriosis and PCOS. you can switch to household products that are ‘green’ and use non-toxic agents.
- Workplace hazards: Some jobs can expose you to harmful chemicals that can be dangerous before or during pregnancy. Speak to your doctor and your boss to figure out how you can continue to work safely during your pregnancy.
8. Get Sufficient Sleep
Poor quality and duration of sleep can negatively impact reproductive health.- Impact of sleep: Women who get less than 7 hours of sleep per night are less likely to get pregnant than women who get 8 hours or more. Additionally, poor sleep quality lowers fertility levels. Women who work night shifts can experience hormonal imbalances, lower levels of oestrogen and irregular periods.
- Getting better sleep: Establish a sleep routine for yourself. Indulge in some self-care before bedtime to relax and create an environment better suited for sleep by keeping the room dark and cool. Along with these, limit your screen time and reduce caffeine intake.
9. Partner Involvement
It gets a lot easier to make these changes if someone is doing it with you- Encourage your partner: Encourage your partner to make these changes so both of you can be more focused on health and well-being together.
- Male fertility: Making these changes will have a positive impact on male fertility as well, and hence they will improve your chances of conceiving.
FAQs on Lifestyle Changes To Make To Prepare For Pregnancy
- When should I start making lifestyle changes in my pregnancy journey?You can start making lifestyle changes as soon as you decide to start planning your pregnancy. Making these changes will improve your chances of conceiving.
- What kind of lifestyle changes should I make if I am trying to get pregnant?If you are trying to get pregnant, you must maintain a balanced and nutritious diet, sleep adequately, stay hydrated and get regular exercise.