Deciding to start or grow your family is an exciting time, but it can also come with its share of stress and uncertainty. One of the best things you can do before trying to conceive (TTC) is to focus on your health. Taking about six months to prepare your body not only increases your chances of conception but also supports a healthier pregnancy and baby. Here’s a guide to help you get your body baby-ready!
Optimize your diet
Your diet plays a vital role in fertility. Aim for a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats. Nutrients like folate, iron, calcium, and omega-3 fatty acids are essential during preconception. Some key foods to consider include:
Leafy greens for folate
Fatty fish like salmon for omega-3s
Nuts and seeds for healthy fats
Whole grains for sustained energy and fiber
Sounds hard? Try to make simple, healthier swaps whenever you can. That's already a good start!
Take Prenatal Vitamins
Start a prenatal vitamin regimen at least three months before trying to conceive. These supplements ensure that you’re getting enough folic acid (which is crucial for preventing neural tube defects) and other key nutrients like vitamin D and iodine. Even if you eat a balanced diet, a prenatal vitamin can fill in any gaps, giving you peace of mind that your body is well-prepped for pregnancy. Vitamins are best had with some fats to improve their absorption so just make it a habit to take them after breakfast!
Maintain a Healthy Weight
Being either underweight or overweight can impact fertility. If you’re overweight, losing even a small percentage of your body weight can improve ovulation and increase your chances of conception. If you’re underweight, gaining weight may be necessary to ensure a healthy ovulatory cycle. Aim for a healthy BMI, but remember that weight is only one piece of the puzzle. Focus on being active, strengthening, and nourishing your body. Any improvement is a good achievement.
Exercise
Regular physical activity helps regulate hormones and maintain a healthy weight, both of which are critical for fertility. However, moderation is key. Engage in low- to moderate-intensity activities like walking, swimming, or yoga. Avoid over-exercising, as high-intensity workouts can negatively impact ovulation and hormone levels. Aim for about 30 minutes of exercise most days of the week to keep your body in optimal shape for conception.
Manage stress
Stress can affect fertility by disrupting hormonal balance and menstrual cycles. In the months leading up to trying to conceive, take proactive steps to manage stress. This could mean engaging in mindfulness practices like meditation, yoga, or journaling. You might also try acupuncture, which some studies suggest can boost fertility by improving blood flow and reducing stress.
Getting plenty of sleep is also critical to reducing stress and improving overall health. Aim for at least 7-8 hours per night, and try to maintain a consistent sleep schedule.
Track your cycle
Understanding your menstrual cycle is key to knowing when you’re most fertile. If you’re not already doing so, start tracking your periods using an app or a fertility journal. One such app some of our moms swear by is Flo. By monitoring your cycle for a few months, you’ll have a better understanding of your ovulation patterns, making it easier to time intercourse when you’re most fertile.
In addition to tracking your period, pay attention to changes in cervical mucus, which tends to become more slippery and clear around ovulation, signaling your most fertile days.
Limit Alcohol and Caffeine
Alcohol and caffeine consumption can negatively affect fertility. While it’s not necessary to cut these out completely, limiting your intake is a good idea. Stick to one drink a day or less and aim to reduce your caffeine intake to below 200 milligrams per day (around one 12-ounce cup of coffee).
Quit Smoking and Avoid Toxins
If you smoke, now is the time to quit. Smoking significantly reduces fertility in both men and women. It’s also important to avoid secondhand smoke and limit your exposure to environmental toxins, such as pesticides and certain cleaning products, which may affect fertility. Opt for natural and organic products when possible and be mindful of what you’re putting into and around your body.
Check in with an OB-GYN
Schedule a preconception appointment with your OB-GYN to ensure you’re in good health and address any underlying medical conditions. You can find a comprehensive list of OBGYNs in Singapore in our Directory. Your doctor will review your medical history, perform any necessary tests, and discuss any lifestyle changes you may need to make to optimize your fertility. If you’re over 35 or have known fertility issues, your doctor may recommend additional testing or treatments to ensure you’re ready to conceive.
Support Your Partner's Health
Fertility isn’t just about one partner; it’s a team effort. Encourage your partner to adopt healthy habits as well. This includes maintaining a balanced diet, staying active, managing stress, and avoiding tobacco and excessive alcohol. Sperm health plays a significant role in conception, and adopting a fertility-friendly lifestyle can help support healthy sperm production.
Preparing your body for pregnancy is one of the best investments you can make in your health and your future baby’s well-being. With six months of focused effort, you can increase your chances of a healthy conception and pregnancy. Think about it: you're pretty much setting up your baby for life! Every body is different, and it’s okay to take the process at your own pace. Trust your journey and know that these changes will benefit you in ways beyond fertility.
Best of luck on your TTC journey!
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