I think that we hear a lot about how to take care of your body during and after pregnancy, but there isn’t much information on how to prepare your body for pregnancy before conception, which I think is crucial. Have you noticed the same? I bet as any mom-to-be, you are also wondering yourself, how to boost your fertility and ensure the best start for a healthy, happy baby.
“Pregnancy is the only time in life when you’ll fall in love with someone you haven’t met yet.”
And think long-term—if you ensure that you do your best to have a healthy pregnancy, won’t it pay off in the future? Your child could be less prone to sickness, more positively energized, and more curious to explore the world.
I was inspired to think about this topic when I saw one of my friends begin preparing her body for pregnancy. She did so much research—it was incredible. I thought to myself, what a great idea; of course it makes sense. Creating another life is such a beautiful and monumental task for your body. I’ve always admired women for their ability to bring new life into the world. So when the time came for me to have a little one, I did my own fair share of research, and I thought I’d share it with you.
When should I start preparing my body?
When should you start preparing your body? Is it 2 months before trying to conceive? 5 months? It depends on your individual situation, but I personally began thinking about it a year in advance. Why, you might ask? Well, even though I already lived a healthy lifestyle, coffee was one of my pleasures. However, caffeine isn’t beneficial when you’re trying to conceive, so I gradually went from drinking 4 cups a day to none.
I also started researching the skincare products I was using, only to discover that many weren’t pregnancy-friendly. Educating myself on which products were safe for pregnancy and good for my skin took time. It involved phasing out my current products, finding new ones, and testing them—this process definitely took months.
These are just a few examples, but your situation might be different. Maybe you want to reach a healthy weight, exercise more regularly, add more veggies to your meals, or focus on reducing stress. Every woman’s circumstances are unique, but here are 10 areas where you should focus your attention for a healthy pregnancy.
Bonus Tip: Mindset – think as if you are already a mom.
When we started trying to conceive, something beautiful happened to me. I had been very focused on following all the steps you’ll read about—taking supplements every day, avoiding coffee, making sure I was getting enough exercise. But one morning, during my walk, I saw a mother with her baby, and I noticed the overwhelming love she had for her child. It struck me: I had forgotten one of the most important aspects of pre-conception preparation—love.
I realized I needed the right mindset—peace, and joy in the process of two people who love each other deeply creating a new life. What a miracle! I began to wonder: How will our baby be? What will their personality be like? Their voice? Their smile? These thoughts filled me with immense joy and a deep love for life. I developed a profound respect for the process, for the miracle of life, and for my body. And with that came a sense of responsibility, as if I were already a mother. What kind of mom will I be? I want to be the best mom I can. I imagined my son or daughter smiling, running around, growing up, eventually going to school, and one day earning a degree. I cried from the joy, emotions, and sheer beauty of life. What a miracle!
So, work on your mindset too. Imagine you’re already a mom. Be responsible, but also a leader for your family—strong and confident. What a privilage!
1. Schedule a Preconception Checkup
As daunting as it may seem, being informed is empowering. Talk to your gynecologist about this significant and beautiful step in your life well in advance. You’ll feel empowered knowing that everything is in order, or if something needs attention, you’ll have the time to address it.
Schedule a preconception checkup with your doctor. Discuss your health history, any chronic conditions, medications, and any concerns you may have. This visit can help identify any potential issues that need to be managed before you conceive.
2. Take Prenatal Vitamins For the Health of Your Baby
Of course your diet, rich in fresh, juicy vegetables and fruits, is naturally the best source of vitamins and minerals for your body. However, during pregnancy, your body requires higher amounts of certain vitamins. That’s why it’s recommended to complement your diet with supplements. But be mindful—there are countless supplements on the market, and not all of them are necessary or beneficial. It’s easy to fall into the trap of buying products that promise to improve your health, so be careful with how you spend your money.
Folic Acid
Folic acid is one of the main vitamins that the doctor recommend to supplement. Looking at scientific information, folic acid is essential for pregnancy because it plays a crucial role in the early development of the baby’s neural tube, which later forms the brain and spinal cord. Adequate folic acid intake significantly reduces the risk of neural tube defects (NTDs), such as spina bifida, where the spine doesn’t form properly. It also supports the formation of healthy red blood cells and the overall development of the baby. Because the neural tube develops in the first few weeks of pregnancy, often before a woman even knows she’s pregnant, it’s important to start taking folic acid before conception and continue through the early stages of pregnancy.
Start taking a prenatal vitamin with 400 to 800 micrograms of folic acid daily, ideally 3-4 months before you begin trying to conceive. Additionally, consider doing a blood test to check for any vitamin or mineral deficiencies so you can supplement as needed.
Vitamin D
Another vitamin to consider supplementing during your pregnancy is vitamin D. It is essential because it supports the development of your baby’s bones, teeth, and immune system. It also helps regulate calcium and phosphate levels in your body, which are crucial for healthy bone formation. So, adequate vitamin D levels can reduce the risk of pregnancy complications such as preeclampsia, low birth weight, and preterm birth.
Additionally, vitamin D may help prevent childhood conditions like rickets, a disease that softens bones, leading to fractures and deformities. Since many people have low vitamin D levels, supplementation is often recommended during pregnancy.
Omega 3
Omega-3 fatty acids are crucial during pregnancy because they play a vital role in the development of your baby’s brain and eyes. DHA (docosahexaenoic acid), a type of omega-3, is particularly important for the formation of the central nervous system. Adequate omega-3 intake during pregnancy has been linked to better cognitive and visual development in infants, and it may also reduce the risk of preterm birth. Additionally, omega-3s support the mother’s health by helping to reduce inflammation and may lower the risk of postpartum depression. Since the body cannot produce omega-3s on its own, it’s important to get them through diet or supplements.
Iron
Iron is essential during pregnancy because it supports the increased blood volume needed to supply oxygen to both the mother and the developing baby. As pregnancy progresses, your body’s demand for iron increases significantly to help produce extra blood and to support the baby’s growth and development. Adequate iron levels help prevent anemia, which can cause fatigue, weakness, and increase the risk of preterm delivery and low birth weight. Iron is also crucial for the development of the baby’s brain and overall growth. Since it can be challenging to meet these increased needs through diet alone, iron supplements are often recommended during pregnancy.
The brands I found
I personally found a great option on iHerb: Thorne Basic Prenatal for Pregnant and Nursing Women. It includes vitamin D, folic acid, and a variety of other essential vitamins and minerals. I’ve also heard good things about Natalis. For omega-3s, I recommend Nordic Naturals Prenatal DHA, which I also found on iHerb.
If you have any brands to recommend, write down in the comments!
3. Maintain a Balanced Diet To Support Baby’s Development
I always say that food is your medicine. Our bodies are built from cells that rely on the nutrients we provide through the foods and drinks we consume. I believe that by nourishing your body properly, you can prevent certain diseases. For example, a long-term deficiency in vitamin D can lead to bone issues as you age.
During pregnancy, your body needs extra nutrients to support both you and your baby, so it’s even more important to make every bite count. Focus on a nutritious, well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Eating healthy might seem restrictive or complicated, but it’s really not! Here are some simple rules to help you stay on track:
- Veggies are your friends: Eat vegetables every day, multiple times a day. For example, I’m not a fan of veggies for breakfast, so I usually add them to my lunch and dinner. Sometimes I snack on a carrot with hummus instead of a muesli bar. I also enjoy green juices or smoothies in the morning. Make sure you include a variety of colors and both raw and cooked vegetables:
- Green: Leafy veggies like spinach, lettuce, parsley, kale, broccoli, cabbage, cucumber, and avocado.
- Red/Orange: Bell peppers, carrots, tomatoes, sweet potatoes, onions.
- Yellow: Pumpkin, yellow bell peppers, corn.
- Fruits: Aim to eat 2-3 servings of fruit per day. The most nutritious fruits include organic berries like strawberries, blueberries, raspberries, as well as apples, pomegranates, grapefruits, and dried goji berries.
- Lean Meat: Include chicken, turkey, or lean beef about twice a week.
- Fish & Seafood: Always eat well-cooked fish or seafood, and be mindful of mercury levels. Good options include salmon, tuna, cod, seabass, prawns, crab, and octopus.
- Carbs: Opt for whole grains like oats, millet, quinoa, rice, and whole grain bread.
- Healthy Fats: Include avocado, nuts, seeds (like pumpkin and chia seeds), olive oil, and flaxseed oil.
- Proteins: Incorporate natural yogurts, Greek yogurt, tofu, plant-based milk, and cheese into your diet.
Here’s a simple plan for a healthy day:
- Breakfast: Oatmeal with seeds, nuts, and organic berries.
- Snack: Carrot with hummus or an apple.
- Lunch: A salad with chicken, avocado, and quinoa.
- Snack: Chia pudding.
- Dinner: Seabass with steamed veggies and sweet potato fries (baked in the oven).
4. Achieve a Healthy Weight For Fertility
When you’re trying to get pregnant, it’s not the time to stress your body with strict restrictions. You should focus on eating healthily and ensuring you’re getting enough food to keep your body calm and satisfied. Normally, I’m careful about what I eat because I’m not someone who can eat a lot and stay fit. But during the time I was trying to conceive, I stopped monitoring every bite and just followed my intuition. The only thing I stayed mindful of was eating wholesome, nutritious foods.
If you’re overweight or underweight, it’s important to work on reaching a healthy weight before getting pregnant. Both extremes can impact fertility and increase the risk of complications during pregnancy. Avoid drastic diets and instead be gentle and respectful of your body. If needed, consult with your healthcare provider to develop a safe and effective weight management plan!
5. Exercise Regularly To Have A Strong Core
Exercise is truly wonderful—it’s amazing how beneficial it is for our bodies! I’ve been active for as long as I can remember, but if you’re not a fan of exercise, don’t worry! Now is the perfect time to start. Trust me, it’s not only beneficial for your pregnancy but also for when you’ll be running around after your kids. 😉
Many people ask me how I stay motivated to exercise regularly each week. I’m sure some of you reading this might be wondering the same thing. For me, it’s all about finding a sport or activity that you genuinely enjoy. For example, I’m not a fan of running—I could never force myself to run three times a week! But I absolutely love figure skating. If I didn’t have any other responsibilities, I’d do it every day.
So, try out different activities until you find one you really love. And once you stay consistent, the progress you see in your body will motivate you to keep going. For instance, imagine you’re working on doing the splits. You start with a 30 cm gap from the floor, and after a year of practice, it’s down to 10 cm. After two years, you can finally do them! Isn’t that motivating?
And here’s a little secret—one that I’m sure those who exercise regularly can agree with: Once you get into the habit of exercising, your body will actually crave movement. It becomes a necessity. It might be hard to believe now, but I can assure you from my own experience that this happens.
Doctors recommend aiming for at least 150 minutes of moderate exercise each week. Activities like walking, swimming, and yoga are particularly beneficial because they’re gentle and work all the muscles in your body.
6. Avoid Harmful Substances Like Alcohol Or Tobacco
This step should be obvious, but to my surprise, I still see pregnant women smoking! It’s truly alarming. Substances like tobacco are proven to harm both your health and your baby’s health.
If you’re a smoker or addicted to any other substances, now is the perfect time to quit for good. It’s also concerning how many parents smoke right in front of their young children.
Eliminate alcohol, tobacco, and recreational drugs from your lifestyle. These substances can negatively impact your fertility and significantly increase the risk of miscarriage and birth defects. If you need help quitting, don’t hesitate to seek support from your healthcare provider.
Personally, I’ve never been addicted to any of these substances. I did, however, drink alcohol occasionally. I made the decision to stop drinking completely a few months before we started trying to conceive.
Caffeine
I read that caffeine isn’t beneficial during pregnancy—what a shame! I loved my coffee, drinking 4 cups a day. I enjoyed the comforting smell, addictive taste, and the energizing kick it gave me for work. But I realized that pregnancy was more important than my daily coffee ritual, so I started cutting back. It was quite the journey!
I began by reducing my intake to 2 cups a day instead of 4, maintaining that for about 2 months. Then, I cut back to 1 cup a day for a few more months. After that, I tried drinking coffee every other day. On the days without coffee, I often had headaches—a clear sign that my body was addicted to caffeine! Eventually, I was down to just one cup a week or even every two weeks, until I stopped altogether.
Matcha
Now, I drink matcha instead. It’s a much healthier alternative, packed with antioxidants, and it provides a gentle energy boost. You might also consider trying green tea as an option.
7. Manage Stress For Increased Fertility
This was particularly challenging for me. As a working woman in the corporate world, I’m constantly exposed to deadlines, difficult coworkers, stressful situations, and pressure. I’m also ambitious, so I have a tendency to want to control everything. But high stress levels can impact your hormonal balance and fertility.
What truly helped me was the fact that we didn’t conceive on our first try. It was a humbling experience. I thought I was so prepared—I knew my cycle by heart, took all the right supplements, and followed every step I’ve mentioned here. But I was too focused, too stressed. I realized I needed to let go.
So, I started practicing gratitude daily. I became thankful for the sun, nature, my amazing husband and family, my beautiful, healthy, fertile body, my uterus, and the incredible ability to create life. I developed a deep respect for the process of creating life—it truly is miraculous!
I began to live more freely. I stopped obsessively tracking everything. While I still kept track of my cycle, after our second try—when we actually conceived—I didn’t check my period calendar as much. I simply focused on living calmly.
I incorporated yoga every other day, pregnancy-friendly exercises, walks, and connecting with nature and people. I read more, cut back on social media, and spent time writing in my journal and pregnancy planner. I embraced just living. I also practiced stress-reducing techniques like meditation, deep breathing exercises, and mindfulness. Regular physical activity and adequate sleep were crucial, so I created a calming evening routine, where I stopped using my phone at least two hours before bed.
And it worked. So, I encourage you to practice gratitude, live more freely, be happy, and go with the flow. Focus on what brings you joy.
This was the biggest lesson I learned from the journey of getting pregnant—to let go sometimes. And I will be forever grateful for it. It made me stronger as a woman, wife, and mother.
I also wrote a post that you might find helpful on this topic: How To Romanticize Your Life – 10 Tips
8. Get Adequate Sleep For Increased Fertility
Sleep is one of the most crucial parts of your day! I’ve always tried to get decent rest, but before pregnancy, I made a point to create a dedicated sleep routine. I decided to stop using my phone two hours before bed, dimmed the lights in my apartment, took time to wind down, read a book, sipped some calming tea, and wrote in my journal.
Make sure you’re getting enough quality sleep each night. Aim for 7-9 hours to support your overall health and well-being. Practicing good sleep hygiene—like maintaining a consistent sleep schedule and creating a relaxing bedtime routine—can significantly improve your sleep quality.
This meant having less time to work on things like this blog or my Pinterest account, but I knew sleep was more important. I encourage you to create a sleep routine for yourself as well. It goes without saying, but avoid drinking alcohol, eating heavy meals before bed, or having coffee at least six hours before you plan to sleep.
9. Stay Hydrated!
Our bodies are over 50% water, so staying well-hydrated is crucial for your health and fertility. Aim for at least 8-10 glasses of water a day. Proper hydration supports your body’s functions and creates a favorable environment for conception.
I personally use a 500ml glass bottle and aim to drink four of them each day. I also add a small pinch of salt to my water, as minerals are essential for optimal hydration. Just be cautious not to overdo it with the salt.
10. Monitor Your Menstrual Cycle To Understand Your Body
Understanding your menstrual cycle is crucial for timing conception effectively. By tracking your cycle, you can pinpoint your fertility window and identify the best times to try for pregnancy. Monitoring ovulation helps you optimize your chances of conception. Utilize tools such as cycle tracking apps, ovulation kits, or basal body temperature charts to keep track of your cycle.
During your fertile window, when your energy levels are higher, you might find it beneficial to be more active with exercise. However, while staying active is good, there’s no need to push yourself to extremes like running marathons.
I personally use the Flo app (free version) for cycle tracking, and it has been very helpful. Additionally, ovulation tests are another great tool; I purchased mine from iHerb, and they’ve worked well for me.
Final comments
I hope this post inspires you to do your own research and appreciate this beautiful journey even more. Please note, I am not a medical professional, so this advice is based on personal experience rather than medical guidance. For more detailed information, I recommend the Mayo Clinic Guide to a Healthy Pregnancy, a resource written by doctors that I found both informative and easy to understand.
One tool that helped me stay positive and reflect on my habits was my planner. Each day, I recorded how I felt, my achievements, challenges, and weight changes. I particularly appreciated the initial pages filled with positive affirmations and comforting words. Weekly updates on the baby’s development and motivational quotes were also a highlight. I plan to pass this planner on to my future baby as a cherished keepsake and a reflection of this special time.
I even designed my own digital planner, which was a fun but time-consuming project. If you’d like, you can use the digital planner I created, available here.
Thank you for the useful tips! I started taking prenatals 3-4 months before conception and I had a very healthy (and heavy!) baby:)
Hi Nalia, I am happy to hear that! Thank you for the kind comment.