Preparing to become a parent is one of life’s most exciting milestones. You want to create a safe, healthy environment for your newborn, but it’s not easy to know where to start. Adopting a healthy lifestyle before you get pregnant and maintaining your physical and mental wellbeing throughout your pregnancy are among the most important things you can do to protect your baby.
How to prepare your body for pregnancy
While unplanned pregnancies are common, planning your pregnancy in advance and taking a few steps before you get pregnant can increase the chances of having a healthy baby.
- Schedule a preconception checkup with your healthcare provider
To prepare your body for a healthy pregnancy, schedule a medical checkup before you conceive. This will allow your provider to make sure you’ll be as healthy as possible when you get pregnant.
Gather details about your family health history to identify factors that may affect your ability to become pregnant, and be ready to talk about your health history and any medical conditions you have.
During the checkup, your provider may:
- Make sure your blood pressure is in a healthy range and recommend natural ways to lower your blood pressure, if needed.
- Check your blood sugar and recommend steps to take if it’s high.
- Discuss the medications you take, including prescriptions, over-the-counter medicines, vitamins, and supplements.
- Review your vaccinations and make sure you get a flu shot.
- Ask about your safety and recommend resources if you’re in an abusive environment.
Talk with your doctor about healthy lifestyle changes you can make to get to and maintain a heathy weight. Being overweight or obese increases the risk for complications during pregnancy, while people who are underweight are also at risk for serious complications.
- Avoid alcohol, tobacco, and recreational drugs
Drinking alcohol during pregnancy increases the risk of miscarriage, preterm birth, stillbirth, and sudden infant death syndrome (SIDS). But consuming alcohol before conception can also affect the health of your future family. This goes for females and males, so it’s important to get clean before you plan to have a baby.
If you use tobacco, make a plan to quit smoking before you get pregnant. Smoking, vaping, and being exposed to secondhand smoke is dangerous to your baby and can cause preterm birth, low birth weight, birth defects, and other complications.
- Ask your doctor if you need to take a prenatal vitamin
Taking prenatal vitamins a few months before you try to conceive can ensure you have essential nutrients, so talk to your doctor about taking vitamins or special supplements before or during your pregnancy. If your doctor prescribes prenatal vitamins, be sure to follow the instructions.
Folic acid is an essential prenatal vitamin found in leafy green vegetables, broccoli, chickpeas, brussels sprouts, and fortified breakfast cereals. Having enough in your body at least one month before you conceive and during your pregnancy can help prevent major birth defects of the developing baby’s brain and spine.
Your doctor may recommend taking 400 – 800 micrograms of folic acid each day.
Tips for staying healthy during your pregnancy
Early prenatal care increases your chances of having a healthy pregnancy. After you get pregnant, continue to focus on your health and make sure to get the care you need.
- Schedule regular prenatal care appointments
As soon as you think you may be pregnant, schedule your first prenatal visit. The healthcare you receive when you’re pregnant is an important part of a healthy pregnancy for you and your baby.
Regular prenatal visits throughout your pregnancy can help catch potential issues early and reduce the risk of complications. These checkups also give you a chance to learn how to manage any discomfort you’re experiencing and ask questions about your pregnancy and the birth of your baby.
- Focus on healthy eating during your pregnancy
Eating a well-balanced diet supports the growth and development of your baby. Starting in your second trimester, you may need to eat an additional 300 calories a day by focusing on nutritious foods.
A healthy diet includes fruits and vegetables, whole grains, dairy and soy, and lean proteins. High-fiber foods, including brown rice and beans, can help prevent constipation, while iron supports the development of blood and muscle cells for you and your baby.
Find out what to eat when you’re pregnant and learn about what foods to avoid, including fish high in mercury, soft cheeses made from unpasteurized or raw milk, raw cookie dough, undercooked meats, eggs, and deli salads.
While you should limit the amount of caffeine you consume to less than 200 mg per day, the amount in a 12-ounce cup of coffee, it’s important to drink more water when you’re pregnant. That’s because your blood works harder than normal to supply oxygen and nutrients to your baby through the placenta and remove waste.
In addition to reducing fatigue and headaches, drinking more water can help soothe the uncomfortable symptoms of pregnancy, including swelling, constipation, hemorrhoids, and urinary tract infections.
Try to consume 64 to 96 ounces of water every day.
- Discover ways to stay active when you’re pregnant
Getting regular physical activity when you’re pregnant boosts your energy, reduces stress, improves circulation, and helps you sleep better. Exercise also strengthens your muscles to prepare for labor and delivery and helps you recover from childbirth faster.
Safe pregnancy workouts include:
- Walking
- Swimming
- Prenatal yoga
- Aerobics
- Pelvic floor exercises
- Abdominal exercises
Aim for 30 minutes of exercise a day, five days a week.
If you have a high-risk pregnancy or experience complications, you may need to avoid certain exercises. Ask your doctor what type of activities are right for you.
Stop exercising immediately if you can’t catch your breath, become dizzy, feel pain, or begin to experience contractions.
- Get a good night’s sleep during pregnancy
Getting at least eight hours of sleep can help improve your mood, manage mood swings, and reduce stress. Good quality sleep also plays an important role in giving your mind time to rest and recharge.
Insomnia during pregnancy is common. Changes in your body may cause discomfort that keeps you up, but making simple lifestyle changes can help you develop a better sleep routine.
If you struggle to sleep at night, take naps during the day. You may also find that it helps to practice relaxation techniques, such as mindfulness meditation, progressive muscle relaxation, deep breathing, or tai chi.
Take care of your mental health throughout your pregnancy
Mood swings are normal during pregnancy. If you feel worried or anxious, you’re not alone. But if these feelings interfere with your daily life, talk to your doctor. Some moms experience depression during pregnancy and need treatment for it. Getting the help you need to feel better is the best thing you can do for yourself and your baby.