Deciding to try for a baby can feel exciting, overwhelming and slightly surreal. One minute you are casually discussing baby names, and the next you are wondering whether you should throw away everything in your pantry and begin drinking mysterious green smoothies. Not that there is anything wrong with green smoothies!
A lot of women do a lot of thinking and daydreaming about their first child but often forget to consider the state of their own health and what carrying a fetus actually means. Preparing your body for pregnancy does not require perfection, but a few practical steps can make a meaningful difference.
Start by scheduling a pre-pregnancy visit with your healthcare provider. This may seem like a waste of time, yours and theirs, but this appointment gives you a chance to review your medical history, previous pregnancies, current health conditions, medications and family history. This is especially important if you are new to an area and have not set up primary care. Conditions such as diabetes, high blood pressure, thyroid disorders and depression may need extra attention before pregnancy. Do not stop prescription medications on your own. Some medicines may need to be changed, while continuing others may be safer than stopping them.
Next, begin taking a prenatal vitamin containing at least 400 micrograms of folic acid every day. Ideally, start at least one month before trying to conceive. Folic acid helps prevent serious birth defects affecting a baby’s developing brain and spine, and those structures begin forming very early, sometimes before you even know you are pregnant. Certain women need a higher dose, so ask your provider what is appropriate for you.
Focus on nourishing your body rather than putting it on a strict “pregnancy diet.” Eat a variety of vegetables, fruits, whole grains, protein-rich foods and healthy fats. Dieting is, in fact, not the mindset you should be in, when embarking on a season of child birthing. Regular meals can also help stabilize energy and blood sugar. You do not need to eat as though you are already feeding two people. Pregnancy is not permission for you and a microscopic embryo to split an entire cheesecake.
Movement matters too. Regular walking, strength training, swimming or another activity you enjoy can support your cardiovascular health, sleep and emotional well-being. The goal is not to force your body into a particular size. It is to build habits you can safely continue during pregnancy. If you have a medical condition or have not exercised recently, talk with your provider before beginning an intense program.
This is also the time to stop smoking, vaping and using recreational drugs. When you begin trying to conceive, avoiding alcohol is the safest approach because pregnancy can occur before a missed period. The CDC states that there is no known safe amount or safe time for alcohol use during pregnancy.
Ask whether your vaccinations and routine screenings are current. Some vaccines are best given before pregnancy, and your provider may recommend bloodwork, a Pap test or other preventive care based on your health history.
Finally, pay attention to your mental health. Pregnancy does not magically erase anxiety, grief, relationship strain or exhaustion. Building a support system and seeking help before you are struggling is a sign of preparation, not weakness. Your hormones can feel like a battleground before, during and after childbirth. Make sure you have some great tools at hand to deal with issues as they arise. Don’t be afraid admit, or ask for help.
You cannot control every part of conception or pregnancy. You can, however, enter this season informed, supported and cared for. That is a far better goal than trying to become perfectly healthy overnight. All of us at Madison Women’s clinic are ready and excited to help you start this journey of bringing new life into your world.
