So you and your partner have decided it is time to start trying for a family - But now what? Besides the importance of timing sex, what else can mom-to-be do to benefit herrself and her unborn little babe?
First, it is best to give yourself 3 to 6 months before becoming pregnant to prepare your body. It is important to chat with your health care provider about diet and lifestyle, as well as any additional requirements your body may need. It is helpful to write down any questions you may have, regardless of how silly they may sound and bring the list with you to your next appointment.
Here are my top 5 tips to prepare for pregnancy.
1. Get on a good prenatal supplement
Not all prenatals are made equal! Dosage and ingredients can vary between brands. It is important to take folic acid before know you are pregnancy and throughout pregnancy. It is the most important vitamin to prevent congenital anomalies such as heart defects, urinary tract anomalies, oral facial clefts, neural tube defects and limb defects. Prenatal supplements also contain other ingredients such as zinc, magnesium, b vitamins and vitamin D. Some commonly recommended prenatal vitamins also contain unwanted ingredients such as talc, dyes, titanium dioxide and shellac – so it is best to read the label carefully!
FYI - Some prenatals can be constipating due to type of iron used. If you are having issues with this, talk to your naturopathic doctor about switching to a different brand.
2. Take some essential fatty acids (fish oils)
During pregnancy, maternal levels of essential fatty acids decrease as they are being used to help the baby grow and develop. Supplementation of a high quality fish oil may decrease the chance of premature delivery. On the other hand, remember to keep dietary fish consumption to a minimum due to mercury content and risk of parasites.
3. Decrease your stress level
I know, easier said than done… Cortisol is an important hormone in terms of regulating our stress response on a daily basis. Either too high or too low cortisol levels can be associated with infertility and early miscarriage. For easy at home ways to decrease stress, try as little as 10 minutes of daily meditation, weekly yoga or exercise and getting a good nights sleep. If you need more support, I often help my patients manage their stress through individualized herbs, acupuncture and supplements.
4. Limit caffeine and alcohol intake
Caffeine has a longer half-life for fetuses, which means it takes them longer to clear it from their system. While moderate caffeine consumption (<200 mg per day – 8oz cup of coffee on average contains 95mg of caffeine) does not appear to be a major contributing factor to miscarriage or preterm birth, higher consumptions can cause complications. Alcohol consumption during pregnancy also puts your baby at risk of developing fetal alcohol syndrome, which affects 1-2 in every 1000 live births. If you consume coffee or alcohol on a regular basis, taking this time to decrease consumption beforehand will allow you to have an easier time stopping when you become pregnant.
5. Stop cigarette and recreational drug use
Various toxins can cause harm to the developing fetus. Cigarette smoking and recreational drug use should be stopped before becoming pregnant. Tobacco use has been found to have many negative side effects including low birth weight, premature birth, still birth, pregnancy complications such as placenta previa, as well as difficulty conceiving. Prenatal exposure to cannabis has been shown to affect the baby’s cognitive development and lead to behaviour issues and attention deficits later in life. Heavier use has been shown to reduce fetal growth and lower birthweight.
To dive deeper on this topic, catch my webinar What to Expect When Coming Off Hormonal Birth Control, available for free in the Optimal You Membership Community!
Through my unique processes of a full assessment, intentional testing options and individualized and manageable treatment plans, I've helped hundreds of men and women take the next step and make small changes for dramatic shifts in their health and wellness. If you would like to discuss which tests might be right for you, book a FREE discovery call here.
Disclaimer: Any information is for informational purposes only and are not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have.
