Preparing your body for pregnancy is an important step to ensure a healthy pregnancy and avoid complications. Getting proper nutrition is essential for both the mother and the baby.

A healthy diet before and during pregnancy can help reduce the risk of birth defects, premature birth, low birth weight, and other complications.

Get a Check-up

Before trying to get pregnant, it is a good idea to visit your healthcare provider for a preconception check-up. This will help ensure that your body is healthy and able to carry a pregnancy to term.

During the check-up, your healthcare provider may suggest lifestyle changes, supplements, or medications to help get your body ready for pregnancy.

Eat a Balanced Diet

One of the most important ways to prepare your body for pregnancy is through proper nutrition. Eating a balanced diet can provide all the essential nutrients that are required for a healthy pregnancy.

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help increase fertility, reduce inflammation, and maintain a healthy weight. Avoiding processed foods, sugary drinks, and excess caffeine can also help improve fertility and reduce the risk of complications during pregnancy.

Take Folic Acid

Folic acid is a B vitamin that is essential for the proper development of the neural tube, which is the part of the embryo that becomes the brain and spinal cord.

It is important to take folic acid before and during pregnancy to reduce the risk of birth defects, such as spina bifida. Women who are planning to get pregnant should take 400-800 mcg of folic acid daily, either through supplements or foods that are rich in folic acid, such as leafy greens, citrus fruits, beans, and fortified grains.

Get Enough Iron

Iron is important for the production of hemoglobin, which is the protein in red blood cells that carries oxygen to the body’s tissues. During pregnancy, the body needs extra iron to support the growth of the baby and the placenta.

Women who are planning to get pregnant should make sure to get enough iron in their diet or through supplements. Foods that are rich in iron include red meat, poultry, fish, beans, and dark leafy greens.

Limit Mercury Intake

Methylmercury is a type of mercury that can be found in certain types of fish and seafood, such as shark, swordfish, king mackerel, and tilefish. High levels of methylmercury can be harmful to the developing nervous system of the fetus.

Women who are planning to get pregnant should limit their intake of these types of fish and choose fish that are low in mercury, such as salmon, catfish, and shrimp.

Stay Hydrated

Drinking enough water is important for overall health and can also help improve fertility. Women who are planning to get pregnant should aim to drink at least eight glasses of water a day, or more if they are physically active or live in a hot climate.

Avoiding sugary drinks and excessive amounts of caffeine can also help improve fertility and reduce the risk of complications during pregnancy.

Avoid Tobacco, Alcohol, and Drugs

Tobacco, alcohol, and drugs can be harmful to the developing fetus and should be avoided before and during pregnancy. Smoking can increase the risk of premature birth, low birth weight, and other complications.

Drinking alcohol during pregnancy can cause fetal alcohol syndrome, which can lead to birth defects and developmental delays. The use of illegal drugs during pregnancy can also cause harm to the developing fetus.

Exercise Regularly

Regular exercise can help improve fertility, reduce stress, and maintain a healthy weight. Women who are planning to get pregnant should aim to get at least 30 minutes of moderate exercise most days of the week.

Activities such as walking, swimming, yoga, and cycling are all good options. However, it is important to talk to your healthcare provider before starting a new exercise routine.

Reduce Stress

Stress can affect fertility and increase the risk of complications during pregnancy.

Finding ways to reduce stress, such as practicing relaxation techniques, meditating, or talking to a therapist, can help improve fertility and increase the chances of a healthy pregnancy.

Conclusion

Getting proper nutrition is essential for both the mother and the baby. A healthy diet before and during pregnancy can help reduce the risk of birth defects, premature birth, low birth weight, and other complications.

Women who are planning to get pregnant should also take folic acid, get enough iron, limit mercury intake, stay hydrated, avoid tobacco, alcohol, and drugs, exercise regularly, and reduce stress.