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Whether you’re planning to conceive soon or are just thinking about it, taking proactive steps can significantly affect your health and the health of your baby.
Preparing your body for pregnancy empowers you for conception, nine months of carrying a child, and delivery. When your body is at its best, you’re also more likely to bounce back faster in the postpartum period.
By following these tips and working closely with our pregnancy specialists here at Yorktown Health in Lombard, Illinois, you can create a healthy foundation for your pregnancy.
Before you start trying to conceive, set up a preconception visit at Yorktown Health. This visit allows us to assess your overall health, review your medical history, and address any concerns.
During this checkup, you can discuss your reproductive health, any medications you’re taking, and whether you need any vaccinations or screenings.
A balanced diet is important for your health and your baby’s development. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals.
Pay particular attention to getting enough folic acid, a B-vitamin that reduces the risk of neural tube defects. You find folic acid in fortified foods, leafy greens, citrus fruits, and supplements. We may even recommend a prenatal vitamin now to get your levels up.
Aim to take at least 400 micrograms of folic acid daily, starting at least three months before you try to conceive.
Maintaining a healthy weight can improve your chances of conceiving and reduce the risk of complications during pregnancy. Both underweight and overweight women may experience infertility and challenges during pregnancy.
If you need help achieving your weight goals, we can offer guidance on healthy weight management strategies, including diet and exercise.
Regular physical activity helps your physical and mental well-being. Exercise promotes maintenance of a healthy weight, reduces stress, and prepares your body for the physical demands of pregnancy.
Aim for at least 150 minutes of moderate-intensity exercise per week. If you’re new to exercise, start slowly and gradually increase your activity level. Walking, swimming, and yoga are excellent choices for pre-pregnancy fitness.
Stress can affect your ability to conceive and your overall health. Chronic stress may disrupt your menstrual cycle and affect hormone levels.
Incorporate stress-reducing activities into your daily routine, such as yoga, meditation, deep breathing exercises, or spending time in nature. Make an effort to prioritize sleep so you get 7-9 hours of sleep each night.
Now is the time to eliminate harmful substances that can affect your fertility and your baby’s health. Avoid smoking, alcohol, and recreational drugs, as they can cause complications during pregnancy and increase the risk of birth defects.
If you’re struggling to quit, we can offer support and resources.
Understanding your menstrual cycle helps you know when you’re most fertile. Track your cycle length, ovulation symptoms, and any irregularities — like skipped periods. This information can help you identify your fertile window and improve your chances of conception.
Raise any questions about irregular periods or other concerns about your cycle with us. We can help optimize your fertility and identify any challenges early so you have the best chance of conceiving.
If you have any questions or would like to schedule a preconception checkup or need other support in your pre-pregnancy planning, reach out to our office by phone or use the online tool to book an appointment.
At Yorktown Health, we’re ready to support you in achieving a healthy and successful pregnancy.