PREPARE PHYSICALLY FOR PREGNANCY
PREPARE PHYSICALLY FOR PREGNANCY
1...MAKE LIFESTYLE CHANGES:
It’s a good idea to quit smoking and cut back on alcohol, caffeine and processed food a couple of months before you start trying to get pregnant. Focus on eating a variety of whole foods and getting regular exercise. Find out more about a nutritious diet in our article on Healthy eating for pregnancy.
2...START TAKING A PRENATAL VITAMIN:
Make sure it contains 400 micrograms of folic acid to help prevent birth defects such as spina bifida that can occur very early in pregnancy.
3...SWITCH TO NATURAL PRODUCTS:
From your skincare and cosmetics to your household cleaning products, now is the perfect time to remove potentially toxic chemicals from your home. Switch to brands that use only natural, plant-based ingredients.
4...HAVE A PRECONCEPTION CHECK-UP:
Your doctor will ask about your medical, obstetric, mental health and vaccination history. They may also perform physical and gynecological exams, as well as blood tests, to ensure that everything is in working order. It’s a good idea for your partner to get a physical as well.
5....SEE YOUR DENTIST:
Gum disease can lead to preterm birth, so have a check-up now.
6....CHECK YOUR HEALTH INSURANCE COVERAGE AND PARENTAL LEAVE ENTITLEMENTS:
It’s best to do this as early as possible so that you can make any necessary changes to your coverage and start planning financially right away.
7....PREPARE YOUR MIND AND BODY:
There’s no denying that labor and birth are intense. You may have heard the phrase that ‘labor is like a marathon’. It’s absolutely true and it’s something that you need to physically and mentally prepare your body for. Once you have the ‘OK’ from your doctor, start some pregnancy-safe exercise like like prenatal yoga, pilates or swimming. It’s also a good idea to research birth education classes that teach you how to use and control your breath and practice stretch, massage and visualization techniques such as the Gentle Birth Method by Gowri Motha or the Marie Mongan Hypobirthing methos.
8... START ACCEPTING HELP:
You’ll need to accept help from family and friends when you’re pregnant and when your baby arrives, so leave your pride at the door and start saying “yes” when people offer to do something for you.
My advise
1... If you want to conceive, you’ll need to discontinue any form(s) of birth control you’re using. You can get pregnant right away after stopping some types of contraception like birth control pills. In fact, many women get their first period within two weeks of quitting the pill. When you period starts, so does your first cycle of trying to conceive. Some women get pregnant right away, but for others, it takes a few months.
2.... Pregnancy is taxing on the body’s nutritional stores. Give yourself a boost by taking a multivitamin to bridge any gaps. Better yet, prenatal vitamins are specifically formulated to give your body what it needs during pregnancy. Starting a prenatal now will help you avoid any nutritional deficiencies during early pregnancy. You’ll also have time to try out a few brands to see what works for your body.
3... In addition to your prenatal vitamin, you might need an extra folic acid or folate supplement to prevent neural tube defects during early pregnancy. Be sure you’re taking of folic acid as required per day. Many over-the-counter prenatal vitamins already contain this amount. Be sure to check the label. Once you’re pregnant, your doctor may prescribe prenatals that contain a higher amount. I suggest to take healthy food containing folic acid instead of medicines. You can eat as you wish but your body absorbs as it required.
4... You can also get many of the vitamins and minerals you need from eating a healthy, balanced diet. Enjoy whole foods over anything processed. If your budget allows, you may also want to incorporate more organic fruits and vegetables into your diet to limit your exposure to toxins.
5.... Moving your body at least four to five times a week is another great way to prepare for pregnancy. Aim to get at least 30 minutes of moderate activity for a total of 150 minutes each week. Starting from the couch? Pick something light like walking that you can do right outside of your front door. Start with just 10 to 15 minutes at a time and work your way up to longer durations. If you want more of a challenge, try vigorous activities like jogging, cycling, or uphill hiking. You get additional health benefits with more exercise. If you’re already relatively active, you might try moving between 150 and 300 minutes each week.
6... Keeping up with yearly physicals will help catch health problems before they become severe. When you’re getting ready for pregnancy, they’re especially important. Your doctor will examine you and possibly take some blood work to check for cholesterol levels and more. At this visit, you can also bring up any other health concerns you might have.
7..... Your physical appointment is also a great opportunity to get caught up on any vaccinations that may have lapsed (tetanus, rubella, etc.). Vaccinations can help keep both you and your baby healthy and protected.
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