A Comprehensive Guide to Preconception Planning and Tips
Are you TTC (trying to conceive)? If so, now is the time to prepare your body for a healthy pregnancy and a healthy baby. Preconception planning helps you prepare to be in optimum health when you conceive and through pregnancy. Preconception health is important even if you aren’t planning on getting pregnant soon—about half of all pregnancies in the US aren’t planned. This guide covers preconception health, lifestyle changes, preconception screening, nutrition, emotional readiness, and setting the stage for a healthy pregnancy journey.Understanding Preconception Health Preconception health and health care are concerned with things you can do before pregnancy to have a healthy baby. Much of it involves the person who can get pregnant, but the other partner should be involved as well in leading a healthy lifestyle.For the female partner, factors affecting preconception health include her age, weight, medical history, and any previous pregnancies, as well as her reproductive history, menstrual cycle, and fertility status. According to the Centers for Disease Control and Prevention (CDC), your health care provider will want to discuss your health history, any current medical conditions you have, any pregnancy problems in the past, your reproductive health, vaccinations you might need, and steps you can take to prevent birth defects. Your provider will identify risks to your health and your baby. Regular medical checkups and vaccinations are important even before you get pregnant to lower any risks.
Lifestyle Changes to Boost Fertility
Several lifestyle factors can affect your fertility and your chances of having a healthy baby.Maintain a healthy weightLiving with obesity, or being overweight can present challenges when trying to conceive. Polycystic ovary syndrome (PCOS) is one of the most common causes of infertility in women and can also be associated with obesity. Excess weight can hinder ovulation because fat cells produce estrogen, which can mimic the effects of hormonal birth control. Conversely, being underweight may cause your body to stop ovulating or result in irregular menstrual cycles, making conception more difficult. Those who conceive while living with an increased BMI face an increased risk of gestational diabetes, gestational hypertension, and preeclampsia. Research suggests that achieving a healthier weight can improve the chances of a healthy pregnancy for women living with overweight or obesity. It’s crucial to discuss safe weight management strategies with your healthcare provider. If you are underweight, they can provide guidance on gaining weight safely.
Avoid smoking, alcohol, and certain drugsQuitting smoking before you get pregnant is best, but quitting even after you get pregnant can help protect against health problems for the developing baby, such as being too small or too early or having birth defects like an orofacial cleft. There is no known safe amount of alcohol use during pregnancy or before you get pregnant. Alcohol use in the first three months of pregnancy can cause facial features to form abnormally, even before you know you are pregnant. Low birth rate and behavioral problems can occur from alcohol use any time in pregnancy. Use of opioids during pregnancy is linked with preterm birth, stillbirth, maternal mortality, and withdrawal symptoms in newborns. Some studies show that marijuana use is linked to developmental problems in adolescents. Smoking and drinking alcohol also have negative impacts on male fertility. Talk to your provider if you need help to stop smoking, drinking, or using recreational drugs. Health care providers can help you with counseling, treatment, and other resources.
Managing stressResearch results are not clear on whether stress can cause infertility. Extreme stress can affect fertility in the short term, making you skip a period, but then your menstrual cycle returns to normal when the stress abates. Stress can push people to unhealthy behaviors called coping mechanisms, such as overeating or eating a poor diet, drinking alcohol, smoking, not exercising, and sleeping too much or too little. These behaviors do have negative effects on your ability to conceive. Stress reduction techniques like meditation, yoga, physical exercise like walking in nature, journaling, talking to your partner or a friend, and getting enough sleep can help you feel better and resist more harmful ways of coping.
Get enough sleepA minimum of 8 hours of sleep is especially important when you’re TTC. A study found that women who routinely slept 6 hours or less per night had 20 percent less follicle stimulating hormone (FSH), the hormone that prepares the ovaries to release an egg. Practice good sleep hygiene: Get some exercise during the day; go to bed and get up at the same times every day; stay off your smartphone, laptop, or any other blue screen for at least an hour before bedtime; make sure your bedroom is dark and a comfortable temperature; and don’t eat a heavy meal right before bed.
Preconception Screenings and CheckupsBoth partners need to be tested before conception to assure optimal health for your upcoming pregnancy. Physical exams and testing for infectious diseases, hormonal imbalances, productive or health issues ensures a more positive state of health less likely to affect your pregnancy or the well-being of the fetus. Your provider will recommend if you need vaccinations, how or whether to take medications, including those for any chronic conditions, and will recommend any lifestyle changes that impact pregnancy.
Preconception review of family medical histories of both partners may lead your provider to recommend genetic counseling to determine your risk of being a carrier. Another factor that will influence the need for counseling is being a member of an ethnic group that has increased risk of certain genetic disorders. Genetic carrier screening before you get pregnant will give you more options if either or both of you are found to be carriers of a genetic disorder.
Nutrition, Supplements, and Prenatal VitaminsA healthy, balanced diet supports your health, your fertility, and healthy development of your baby. Eat a balanced diet that includes products made from whole grains like corn tortillas, oatmeal, or brown rice, fruits and vegetables, lean protein like chicken or fish, and low-fat or fat-free dairy products. It’s fine to have canned or frozen fruits and vegetables as well as fresh ones, making sure you choose low-sodium versions or canned without added sugar. Healthy fats from foods like olive oil, avocados, and nuts are good for heart health. Make sure you cook any meat thoroughly before eating and that you wash fruits or vegetables to avoid toxoplasmosis, which can be harmful to the fetus. Your health care provider can give you dietary guidelines but try to get protein at every meal and at least 5 fruits and vegetables in total each day.
One of the most important measures you can take to prevent certain birth defects is to get 400-800 micrograms (mcg) of folic acid each day from fortified foods or supplements, or a combination of the two, in addition to a varied diet including folate. Folic acid is a B vitamin. Having enough folic acid in your body at least one month before getting pregnant and during pregnancy helps prevent neural tube defects like spina bifida and anencephaly in the developing baby.
Your OB/GYN will prescribe prenatal vitamins to make sure you get the nutrition you need for a healthy pregnancy. According to the American College of Obstetricians and Gynecologists (ACOG), during pregnancy you need folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C.
Emotional and Mental Readiness
Being mentally and emotionally prepared for pregnancy is as important as preparing for the physical aspects. Especially if you are a first-time parent, you don’t know what to expect and every day brings change and challenges. Here are some steps to mentally prepare for pregnancy.Understand your risk factors for postpartum depression (PPD). PPD is strong feelings of sadness, anxiety, and tiredness that make it difficult to care for yourself and the baby. People who have a history of depression or anxiety or do not have a strong support system are more at risk, but anyone can develop PPD. Interpersonal therapy and postpartum support are effective at preventing PPD. If you feel extreme sadness or other symptoms of depression for more than 2 weeks, reach out to your provider and get help.
Do your homework and to better understand common symptoms associated with pregnancy as well as possible complications. Bear in mind that no one can predict exactly how your pregnancy will go. Do your best to be healthy with factors you can control, knowing that unexpected complications could come up during the course of pregnancy.
Make sure you have a support network. Research shows that strong communication with your spouse, other family members, parents, and friends helps protect against the negative effects of stress. Let your loved ones know when you need support and lean on them. Joining classes on pregnancy, childbearing, breastfeeding, and parenting can be a great way to meet people who are going through the same things and can offer emotional or informational support.
If you have a partner, build your relationship with them. Invest time and effort in the relationship and make sure it is strong. Make them an intimate part of the pregnancy. Ask for help and support when you need it.
Your emotional health is important. Pregnancy is a major milestone for most people, and it requires a lot of psychological adjustments. Emotional stress during pregnancy has been linked to negative outcomes for both mothers and babies. If you feel anxious or depressed, seek counseling, therapy, or a support group. Your provider may be able to help you find mental health support. It may help to use stress management techniques like meditation, yoga, mindfulness, gentle physical exercise, and talking to your partner or a friend.
Setting the Stage for a Healthy Pregnancy Preconception planning empowers women and their partners to prioritize preconception health, take proactive steps, and make informed decisions as they start down the road to parenthood. Being prepared and collaborating with your health care team helps you control what you can to have a healthy and successful pregnancy journey.
