Congratulations if you’ve made the decision to start a family and are thinking about trying to get pregnant! The question now is how do you get your body ready? It can be easy to feel overwhelmed with all of the information out there about the best way to conceive but there are some factors you can control.

Here are a few steps that you can take, before you conceive, to give yourself the best possible chance for a normal pregnancy and a healthy baby.

1. Keep a healthy body weight

Being overweight and underweight are both linked to problems conceiving, so having a normal body mass index (BMI) is important for conception.

Of course women of all sizes can successfully become pregnant however women with a higher or lower BMI than recommended may have problems with fertility issues and may be more likely to have ovulation issues. Being overweight can also make certain pregnancy complications more likely and make pregnancy more uncomfortable. Balancing a good diet with keeping active can help you work towards a healthy body weight for conception.

2. Schedule a preconception check up

It’s a really good idea to go to the doctor for a pre-conception check-up when you’re thinking of having a baby. This is a good time to discuss any health concerns, medication you’re taking, gynaelogical history with your doctor, as well as discussing when to stop birth control.

3. Take folic acid and/or a prenatal supplement 

Folic acid is extremely important for the health of your developing baby and reduces the risk of birth defects particularly problems with the baby’s spine. Doctors recommend that you take 400 mcg every day for three months before you start trying to conceive (TTC), and continue once pregnant. You can also try to get folic acid from natural sources such as green leafy vegetables, cereals, wholegrains, fruits and citrus juices, beans and nuts. 

You can also take a prenatal vitamin but avoid high doses of any vitamin, especially vitamins A, D, E, and K. These vitamins can cause birth defects if you take more than the normal recommended daily amounts. Regular pregnancy prenatal vitamins should not have excessively high doses of any vitamin.

4. Exercise regularly 

Exercising before you get pregnant may help your body deal with the changes that you will go through during the pregnancy and labor. Most women who already exercise can safely maintain their current exercise program throughout the most of their pregnancy.

Women who are not currently exercising, should start an exercise program of 30 minutes of brisk exercise 5 days per week, both before conceiving and throughout pregnancy. If you have health concerns, check with your doctor about how much exercise is recommended for you.

5. Stop Smoking and recreational drugs

It’s well-known that smoking can cause many health problems, like heart disease, lung cancer, and strokes. However smoking may also make it harder to get pregnant and can increase the chance of miscarriage. The risk of fertility problems increases with the number of cigarettes smoked daily. Talk to your doctor if you need help giving up.

 6. Eat a healthy balanced diet 

A healthy diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and calcium-rich foods gives your body the nutritional support it needs when you’re trying to conceive, as well as during pregnancy. So try to swap the sugary, processed foods for healthy options when you’re trying to conceive.

 7. Reduce caffeine and alcohol 

It is important to monitor your caffeine intake while trying to conceive. Most experts recommend limiting caffeine to around 200 milligrams per day. Some reserach suggested that there is a link between caffeine consumption and fertility, and higher chances of miscarriage. 

Drinking alcohol can also become a problem when trying to conceive. Moderate drinking, or having one alcoholic drink per day, is generally considered fine when you’re trying to conceive, but you should avoid excessive drinking. You shouldn’t drink at all when you’re pregnant or might be pregnant, as even the smallest amount of alcohol may pose health risks for your growing baby.

8. Get plenty of rest and sleep

Rest and relaxation are just as important when you’re trying to conceive as they are when you’re pregnant. So try to slow it down a notch and take some time to relax and try to make sleep a priority.

 9. Cut down stress

Too much stress can cause problems with your body’s cortisol levels, which can suppress ovulation and decrease sperm count and sex drive. Stress also tightens your body, which can constrict blood flow. Try some tools to reduce your stress levels: yoga, meditation, breathing exercises, massage, exercise, acupuncture, or simply make some time for the activities you enjoy, that help you to relax.

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Trying to conceive can be stressful at times and it’s not always clear if we are on the right path. Kicking bad habits and maintaining a lifestyle that includes moderate exercise and a healthy diet, can generally lower the chances of infertility among women of childbearing age. We hope that some of our tips may help in giving you a good chance of being fit and healthy for pregnancy.