Are you considering trying to get pregnant in the near future? Or maybe you’ve already started trying without much success? If so, it’s time for you to start incorporating preconception care into your daily routine. We have all heard many of the rules of pregnancy – eat healthy, no alcohol, no caffeine, take a prenatal, etc. But did you know that the health of a growing baby starts before conception?
It takes about 4 months for sperm to develop and for eggs to mature. That’s 4 months during which these critical cells are vulnerable to toxins, damage, and nutrient deficiency before pregnancy even occurs!
Improve your conception odds with these tips:
Nutrition:
- Focus on a whole-foods diet with plenty of fresh fruits and vegetables.
- Choose high-quality animal products if you eat meat and ensure you’re getting plenty of high-quality protein if you don’t.
- Avoid sugar, coffee, and alcohol as much as possible.
Avoid toxins:
- Use a water purifier for your drinking water. If you use a reverse osmosis filter, add minerals back in with salt, electrolytes, or fruit.
- Purchase organic produce when possible to limit pesticide exposure.
- Avoid heating food in plastic and using plastic cooking utensils.
- Switch out your scented cleaning and personal products for fragrance-free.
Exercise:
- Aim for at least 2 hours per week of physical activity.
- Find something active that you like to do – it doesn’t have to be going to the gym if it’s not for you!
- If you struggle with weight management, this is a great time to seek support. A BMI of 20-25 for both partners is associated with better pregnancy outcomes.
Stress:
- The impact on pregnancy of high stress for either partner can be significant. Develop a stress reduction practice that you can incorporate daily and consider ways that you might be able reduce or eliminate big stressors from your life.
- If stress is unmanageable or seems to be impacting you in your day-to-day life, consider seeking professional support through therapy, support groups, acupuncture, etc.
Supplements:
- Consider supplements for added support. Depending on your specific situation, supplements to support egg/sperm health, lower inflammation, support mitochondrial function, balance blood sugars, optimize hormones, or reduce blood clotting risk might be helpful.
- For most people, a prenatal (or multivitamin for male partners), fish oil, and probiotic are often a good place to start. See some of my favorite supplements here.
If you have questions on how to best prepare your body for pregnancy or are struggling with your fertility, give us a call to see how Dr. Amanda can help!