Preconception health: How to prepare for pregnancy

If you’re thinking about growing your family soon, you might have some questions about how to prepare for pregnancy. While much of the focus often falls on the pregnancy itself, the months leading up to conception (also known as preconception) play a crucial role in laying the foundation for a healthy start.

Preconception health involves taking proactive steps to ensure your body and mind are ready to support a growing baby. Whether you're actively trying to conceive or just starting to think about growing your family, prioritizing preconception health is an empowering first step on the journey of parenthood.

Here’s how to prepare your body for pregnancy, how to prepare your mind for pregnancy and what to talk to your OBGYN about if you’re thinking about having a baby soon.

Why does preconception health matter?

Preconception health matters because it sets the foundation for a healthy pregnancy. Those months leading up to pregnancy can significantly impact both your health and the health of your future child.

Fertility can be affected by a lot of different factors, including health factors like hormonal imbalances, anovulation (absence of ovulation) and egg quality. Lifestyle factors like age, weight, chronic conditions, stress and substance abuse can all affect fertility, too.

From optimizing nutrition to addressing underlying health conditions, taking healthy steps now not only increases the likelihood of conception but also promotes a healthier pregnancy and baby.

Optimizing your health before conception can reduce the risk of complications, decrease the incidence of birth defects, support mental health and establish healthy lifestyle habits for your growing family.

How to prepare your body for pregnancy

Your health and lifestyle significantly impact your fertility and pregnancy—that’s good news! It means you have the power to give your baby a healthy start at life. It also means it’s important to pay attention to your lifestyle and health in the months leading up to your pregnancy.

When contemplating pregnancy, a woman should make a few lifestyle changes well in advance—ideally, at least 3 to 6 months before trying to conceive. Let’s dive into a few of the most important steps to take in the months leading up to conception and pregnancy.

Prenatal vitamin

If you’re thinking about having a baby soon, start taking a high-quality prenatal vitamin. Any woman not using contraception, even if you’re not actively trying to conceive, should be taking a prenatal vitamin with at least 800 mcg of folate or folic acid.

Folate is essential to make sure the baby’s neural tube forms normally. This occurs early in gestation—before many women even realize they are pregnant.

Your doctor may recommend other supplements based on your personal health history and needs. For women with ovulation disorders like polycystic ovarian syndrome (PCOS), taking a myo-inositol supplement has been shown to increase fertility. Always talk to your doctor before starting any new supplements.

Avoid harmful substances

Stopping smoking, drinking alcohol and using recreational drugs before pregnancy is one of the most important steps you can take for your health and your baby’s future. These substances can affect fertility, making it harder to conceive, and increase the risk of complications during pregnancy, such as miscarriage, preterm birth and low birth weight. These substances can also impact baby’s development and risk for chronic conditions.

Try to limit environmental exposure to toxins (like lead and pesticides) as much as possible.

By making these lifestyle changes early, you can give your body time to heal and create an optimal environment for a healthy pregnancy.

Exercise for pregnancy

Exercise can help build your stamina and ensure your body is healthy heading into pregnancy. The best exercise for pregnancy and preconception is the one that you enjoy because you’re more likely to stay consistent and disciplined.

A few good options to try are running, spinning, pickleball, Pilates, yoga or walking. Aim for moderate activity and at least 150 minutes of activity a week. 

Diet for pregnancy

When it comes to eating a healthy diet to prepare for pregnancy, prioritize fruits, vegetables, whole grains, lean protein and healthy fats. This helps regulate hormones and prepares the body for the increased nutritional demands of pregnancy. 

Here are a few important things to pay attention to in your diet:

• Avoid high-mercury fish (like swordfish and shark).
• Limit caffeine intake to under 200 mg/day (about one 12-ounce coffee).
• Avoid processed foods high in sugar, salt and unhealthy fats.

Strengthening your immune system with a healthy gut microbiome supports overall immunity and hormone regulation, so incorporate plenty of fiber in your diet and consider taking a probiotic supplement.

Stress management

High stress levels may disrupt ovulation and lower the chances of conception. While some stress is normal in our busy day-to-day lives, it’s important to find healthy ways to manage stress levels. Try incorporating yoga, meditation or mindfulness.

If you’re dealing with any anxiety, depression or unresolved trauma, consider therapy or counseling to help you work through these issues before conception.

Pregnancy and the postpartum season, while filled with joy and excitement, can also be stressful and taxing—both physically and emotionally. Developing healthy stress management skills prior to conception can help you manage the stressful moments when they come. 

Sleep is also very important for both your physical and mental health. Aim to get 7 to 9 hours of quality sleep at night and talk to your doctor if you’re having trouble sleeping.

Track your menstrual cycle

If you’re not already, start tracking your menstrual cycle to learn your individual patterns. There are only a few days during your cycle when you can get pregnant, referred to as your “fertile window,” so knowing when you’re ovulating will be important when you decide you’re ready to start trying for a baby.

If you notice your cycles are irregular, unusually short or unusually long, or if you’ve stopped taking birth control and your period hasn’t returned, talk to your OBGYN. They can help you work through any potential hormonal issues and optimize your chances for conception.

Incorporating your partner in pregnancy preparations

Preconception health is not just for the person carrying the pregnancy. Your partner’s health can also contribute to better outcomes for your conception and pregnancy. Encourage your partner to stop smoking and taking illicit drugs, if applicable, and make sure they manage any medical conditions.

If you’re making lifestyle changes in preparation for pregnancy, it can be helpful if you approach it as a team. Involve your partner in the process, so you can both be as healthy as possible for your new baby. Your baby will benefit from these healthy habits, both today and down the road.

Preconception counseling

It’s a good idea to talk to your OBGYN if you’re considering trying for a baby soon. A preconception visit, also called preconception counseling, involves assessing your overall health, addressing any potential risks, and making personalized recommendations to optimize fertility and pregnancy outcomes.

Your OBGYN can also help identify signs of chronic conditions like diabetes, hypertension, thyroid disorders or anemia that could impact fertility or pregnancy. Identifying these conditions early allows time to stabilize these conditions before pregnancy.

During a preconception visit, your OBGYN can also help review any medications and supplements you’re taking to make sure they’re safe to continue once pregnant.

Your OBGYN may recommend genetic testing to assess the risk of inherited conditions like cystic fibrosis or sickle cell anemia. You can also get up to date on vaccinations to support immunity against diseases like rubella, chickenpox and COVID-19, as some infections can cause severe pregnancy complications.

This is also your time to ask questions about how to prepare for pregnancy, what to expect and anything else on your mind—there are no silly questions. Pregnancy comes with a lot of questions and worries, but you don’t have to face it alone.

Don’t have an OBGYN on your team? Find one near you today.