How to Get Pregnancy Ready: Essential Tips for a Healthy Start

Preparing for pregnancy goes beyond just the physical act of conceiving; it involves getting your body, lifestyle, and mind ready for a smooth and healthy pregnancy journey. From taking the right vitamins to making simple lifestyle changes, here are the top things to consider when getting pregnancy ready.

Key Takeaways

Take Key Supplements

Start with folic acid and vitamin D when trying for a baby. Folic acid prevents birth defects, and vitamin D supports healthy bones and reduces pregnancy risks. Prenatal supplements can also boost fertility for both men and women, so consider starting these 3-6 months before trying to conceive.

Quit Smoking and Cut Back on Alcohol

Stopping smoking and reducing alcohol intake can improve fertility and promote a healthier pregnancy. Both partners benefit from reducing these habits, creating a better environment for conception and early development.

Adopt a Healthy Lifestyle

Focus on a balanced diet with fruits, vegetables, and lean proteins, and engage in regular exercise to maintain a healthy weight. A healthy lifestyle helps support fertility and prepares your body for a healthy pregnancy.

Should You Take Folic Acid?

Yes. Folic acid, also known as folate, is crucial for your baby’s development, particularly in the early stages. It helps prevent neural tube defects that can affect the brain and spine, including conditions like spina bifida. The NHS recommends that you starting folic acid supplements as soon as you decide to try for a baby, and continuing until the 12th week of pregnancy.

Should You Take Vitamin D?

Yes. Vitamin D supports healthy bones and reduces risks associated with pregnancy, like low birth weight or pre-eclampsia (high blood pressure in pregnancy). Your body creates vitamin D from sunlight, but in the UK, many people struggle to get enough, especially in winter. Start taking a Vitamin D supplement when trying to conceive, and continue throughout your pregnancy and breastfeeding journey.

Supplements for Conception

Taking specially formulated prenatal supplements can be helpful for both men and women. For women, these supplements boost essential vitamins, minerals, and antioxidants that support fertility and general health. Men’s fertility supplements, meanwhile, can improve sperm quality and production, making conception more likely. Aim to start these supplements 3-6 months before trying to conceive to give your body time to adjust.

Lifestyle Changes to Support Conception

Should You Quit Smoking?

Yes. Smoking can reduce fertility in both men and women. If you smoke, set a stop date and stick to it. The NHS offers resources to help you quit, and many products are available to support your journey. Quitting smoking before pregnancy not only boosts fertility but also promotes a healthier pregnancy.

Adjusting After Stopping Hormonal Contraception

After stopping contraception like the pill or coil, give your body time to adjust to its natural hormonal rhythm, especially if you’re under 35. However, if you’re over 35, consider starting to try for a baby as soon as you stop contraception to maximise your chances.

Should You Have a Sexual Health Screening?

Yes. Some STIs can affect fertility or cause complications during pregnancy. A screening can provide reassurance or identify any infections that need treatment before trying to conceive.

The Impact of a Healthy Lifestyle

Eating a Balanced Diet

Eating a variety of fruits, vegetables, and lean proteins helps prepare your body for pregnancy. Foods rich in vitamins, minerals, and fibre improve overall health and ensure you’re getting the nutrients needed to support a healthy pregnancy. Swap sugary snacks for natural treats like fruits or complex carbs to maintain stable energy levels.

Exercise and Weight Management

Regular exercise promotes heart health, stabilises mood, and can improve your chances of conceiving. Maintaining a healthy weight is also beneficial; losing even a small amount of weight can help increase fertility.

Cutting Back on Alcohol

Avoiding alcohol is wise when preparing for pregnancy, as it can affect fertility and harm a developing foetus. Reducing or eliminating alcohol intake before trying to conceive helps create a healthier environment for conception and early pregnancy. Male partners should also consider reducing alcohol, as studies suggest it can impact foetal health.

Am I Healthy? Quiz

Do you want to assess how healthy you are? If so, take the Am I Healthy quiz and find out now!

Final Thoughts

Getting pregnancy-ready is all about making healthy, sustainable choices that benefit both you and your future baby. By adjusting your diet, reducing stress, taking key vitamins, and embracing a healthy lifestyle, you’re setting up a solid foundation for a healthy pregnancy. Small changes today can make a big difference for you and your family’s future.

Sources

• NHS - Vitamins, Supplements and Nutrition

• NHS - Vitamins and Supplements during Pregnancy

• NHS Inform - Vitamins and Minerals in Pregnancy

• NHS - Vitamin A

• NHS - Stop Smoking

• NHS - Smoking during Pregnancy

• NHS - Exercise during Pregnancy

• NHS - Exercising in Pregnancy

• NHS - Healthy Diet during Pregnancy

• NHS - Foods to Avoid during Pregnancy

• NHS - Drinking Alcohol while Pregnant

• NHS - Alcohol during Pregnancy