The decision to have a child is nothing short of monumental; it is, perhaps, one of the most profound choices one can make in life.
Whether you and your partner have just begun discussing it or you’ve elected to forge ahead solo with modern interventions, you may have started examining your lifestyle and pondering what may have to change if you find yourself with a baby on the way.
Read on for the alterations to make to ensure you’re well-prepared when those two pink lines arrive on a pregnancy test.
How to Prepare for Pregnancy
1. Schedule a preconception appointment with your healthcare professional
Knowing where your overall wellness stands is crucial to a healthy pregnancy and delivery. Your doctor will likely review your medical history and family tree to review any potential risks; they’ll also assess your medications and list of supplements to guarantee neither will present harm to a fetus. Additionally, they will do a physical exam and evaluate your mental health to better prepare you for the emotional changes that may come with pregnancy, childbirth, and parenting. They can also help you determine your ideal weight: Being over and underweight may complicate your
fertility.
2. Ditch alcohol altogether
You might have decided to decline that glass of Friday night wine after you’ve received confirmation that you’re pregnant but
quitting alcohol well ahead of time helps your body prepare for the journey ahead—and may up your chances of becoming pregnant.
Indeed, alcohol can wreak havoc on your reproductive system by causing hormonal imbalances, weakening your immune system, and possibly prolonging the amount of time it takes to become pregnant. If you’re planning on becoming pregnant with a male partner, they should follow suit in your sobriety: Alcohol can affect sperm quality and lower sexual function.
3. Conduct a clean sweep of your diet
There are several foods that should be excluded from your
diet once you become pregnant—and there’s no better time to start avoiding them than in the present.
Aim to reduce (or avoid completely) unhealthy fats and reach for nourishing fats instead, such as nuts and avocados. At the same time, curb your consumption of sugar and animal proteins and pile up on organic leafy greens, fruits and other vegetables. Moreover, dodge fish with high levels of mercury, including marlin, big eye tuna, king mackerel, and swordfish—all of which could put a
baby’s growing nervous system at risk. (Keep in mind that you may not know you’re pregnant for some time.) And if you are craving fish? Seek out seafood that’s rich in heart-healthy omega 3 fatty acids but low on mercury, such as salmon, tilapia and cod.
4. Weave folic acid and a quality multi into your preconception routine
If you’re thinking about becoming pregnant, start early by taking 800 mcg of folate. The B vitamin is imperative to a baby’s growth and helps shield your child against
spina bifida and brain defects. To bolster your levels, also reach for foods that are high in this vital vitamin, including broccoli, cantaloupe, bananas, sprouts, legumes and beetroot.
Additionally, invest in a high-quality multivitamin or prenatal supplement: Both contain optimal levels of a wide range of vitamins and minerals that organically promote full-body health.
New Chapter’s One Daily Multivitamin, for one, contains 23 vitamins and minerals cultured from whole foods to naturally encourage vitality.
5. Hand over the pet duties
The CDC reports that exposure to cat feces may meddle with your chances of getting pregnant. In other words? If you have a feline or two in your abode, enlist your partner, pet sitter, or another family member to handle the litter box. (What a relief, right?)
6. Get on top of your oral care
The importance of dental health cannot be overstated. Indeed, poor
oral health can take a toll on your body, particularly your heart. Furthermore, MD Anderson reports that poor dental health in expectant moms may lead to a host of issues, including low birth weight and preterm, early deliveries. What’s more? Some dental procedures can’t be performed if you’re carrying a tiny human in your womb. Arrange for a professional cleaning and a complete check-up and take care of any urgent issues. Lastly, supplement with vitamin D, as there’s a direct correlation between low Vitamin D levels and early childhood tooth decay.
7. Train your pelvic floor
You may be an avid swimmer or rarely miss your daily Barre class, and yet you may not know that
strengthening your pelvic floor is as fundamental as training your triceps and core. A fit pelvic floor can decrease your vulnerability to incontinence, pelvic pain, and a challenging delivery. Childbirth is also notorious for weakening the diamond-shaped collection of nerves, muscles, and ligaments that shield your bladder, bowels, and womb. To “tone” your nether regions, perform Kegels daily and birddog and bridge three or more times per week.
8. Scale back on your caffeine intake
For some of us, our daily cup (or four) of Italian roast is the highlight of our morning. Alas, you may want to start decreasing your coffee consumption before you toss your birth control pills or head in for IVF. Why? Caffeine may raise your risk of having a miscarriage, and
quitting coffee cold turkey can be a major shock to your system—and the last thing you’ll want to deal with is caffeine withdrawal and morning sickness simultaneously.
9. Prioritize exercise now
If you don’t have a solid
workout routine in place, now is the time to start adopting one. Exercise is famous for releasing pleasure-inducing endorphins that can be critical towards combatting the mood swings that may arrive during pregnancy—and you’re far more likely to persist with your evening walks and weekend hikes if you begin implementing them into your life before you become pregnant. Exercise can also help keep your weight in check before “eating for two” becomes a reality.
10. Step up your self-care
Chronic stress, bouts of the blues, inadequate sleep —all may seem passable or ‘doable’ when you’re managing life for yourself, but a) life is far too short to deem these things acceptable—there is too much joy to be had—and b) these issues may only become exacerbated during pregnancy and parenthood.
Candidly evaluating the tweaks you need to make to be your healthiest, happiest self before your life changes radically is essential. Do you need to cut down on work and make more time for the interests that elate you? Do you need to stop skimping on sleep and get into bed an hour earlier? Do you need to find more balance between socializing and enriching, solo time? By
scaling up your self-care and becoming a pillar of internal and external strength before you become pregnant, you’ll have the fortitude to manage pregnancy and motherhood beautifully.
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