When Should You Start Preconception Care?
It is recommended to focus on your preconception health at least three to six months before trying to conceive. If you have existing medical conditions that could affect pregnancy, such as diabetes, high blood pressure, or thyroid disorders, you may need a longer preparation period and guidance.
While many pregnancies may be unplanned it's still reported that around 60% of pregnancies are planned, meaning the majority of people have the opportunity to ensure they prepare themselves with the best preconception care possible.
Key Steps to Prepare for a Healthy Pregnancy
1. Manage Pre-Existing Health Conditions
Chronic conditions such as diabetes, hypertension, thyroid disorders, and autoimmune diseases can impact fertility and pregnancy. Work with your doctor to stabilise these conditions and adjust medications if necessary, as some drugs may not be safe for pregnancy.
2. Take Folic Acid and Essential Nutrients
Folic acid plays a crucial role in preventing neural tube defects. Healthcare professionals recommend taking at least 400 mcg of folic acid daily for at least three months before conception and during early pregnancy.
Additional important nutrients include:
- Iron - Prevents anaemia and supports oxygen transport to the baby.
- (not for pre-conception)Vitamin D - Essential for immune function and bone health.
3. Maintain a Healthy Weight
Both being underweight or overweight can affect fertility and pregnancy outcomes. A healthy Body Mass Index (BMI) improves your chances of conception and reduces the risk of complications such as gestational diabetes, preeclampsia, and preterm birth.
If needed, focus on balanced nutrition and regular physical activity to achieve an optimal weight before pregnancy.
Learn: National Guidance on Maternal Nutrition, Pregnancy Weight, and Exercise
4. Adopt a Healthy Lifestyle
Your daily habits can significantly impact your ability to conceive and sustain a healthy pregnancy.
- Quit Smoking: Smoking affects fertility and increases the risk of miscarriage, premature birth, and birth defects.
- Limit Alcohol and Caffeine: Excessive alcohol consumption can disrupt ovulation, and high caffeine intake is linked to fertility issues.
- Avoid Harmful Substances: Discuss with your obstetrician whether you need to change any long term medications. Minimise exposure to pesticides, toxins, and endocrine-disrupting chemicals in workplace environments.
- Reduce Stress: Chronic stress can affect hormonal balance and ovulation. Incorporate mindfulness practices such as yoga, meditation, or gentle exercise to improve mental well-being.
5. Improve Sleep Quality
Poor sleep can impact hormonal balance and fertility. Aim for 7-9 hours of quality sleep per night, maintain a regular sleep schedule, and reduce screen time before bed to enhance your overall health and pregnancy readiness.
6. Optimise Your Fitness Routine
Regular moderate-intensity exercise (such as brisk walking, swimming, or cycling) is beneficial for fertility and overall health. Aim for at least 150 minutes of moderate exercise per week, combined with strength training exercises.
However, if you engage in high-intensity workouts, consult your obstetrics specialist to ensure your routine supports rather than hinders conception.
7. Get Vaccinated
Certain infections, such as rubella (German measles) and varicella (chickenpox), can cause severe complications during pregnancy. If you're unsure about your immunity, your doctor can conduct a blood test and administer necessary vaccinations before you conceive - as well as inform you on vaccinations you should be aware of during pregnancy.
Learn: Protecting You & Your Baby - Essential Vaccinations During Pregnancy
8. Understand Your Family Health History
Certain genetic conditions or hereditary diseases can impact pregnancy. Gathering information about your family's medical history - including conditions like high blood pressure, diabetes, or genetic disorders - can help your doctor assess potential risks and recommend appropriate screenings.
9. Consider Genetic Screening
If you or your partner have a family history of genetic disorders, such as cystic fibrosis, sickle cell disease, or Tay-Sachs disease, genetic screening can help assess the risks of passing on these conditions to your baby. Your care provider may recommend further testing or reproductive options based on the results.
10. Schedule a Preconception Check-Up
A preconception check-up allows your healthcare provider to assess your overall health and identify any potential risks that may affect fertility or pregnancy.
During this visit, your doctor may:
- Review your medical history, including past pregnancies, chronic conditions, and medications.
- Check for infections or underlying conditions that could impact pregnancy.
- Ensure your vaccinations are up to date, including rubella and varicella, which are crucial for fetal health.
- Discuss genetic screening options based on your family history.
- Provide lifestyle and nutrition recommendations to improve fertility and pregnancy outcomes.
Learn More: What to Expect in Your First Consultation with a Private Obstetrician
Take Proactive Steps Before Pregnancy
Taking proactive steps to optimise your health before pregnancy can make a significant difference in your fertility, pregnancy experience, and baby's well-being. By scheduling a preconception check-up, adopting a nutrient-rich diet, maintaining a healthy lifestyle, addressing medical conditions, and on-boarding expert obstetric care during your pregnancy you can create the best possible environment for conception and a healthy pregnancy journey.
If you're considering pregnancy soon, now is the time to start preparing your body and mind.
For personalised guidance to support your journey with a healthy pregnancy and a thriving baby don't hesitate to get in touch with Professor Savvidou at Obstetric Care here in London.