Planning a pregnancy? An expert shares the dos and don’ts (Image credit: iStock)
Pregnancy Planning is an important and exciting decision that should be carefully thought out. It’s a time to focus on your overall health and well-being and the steps you can take to improve your chances of getting pregnant and having a baby. Safe pregnancyIt is essential to adopt a healthy lifestyle, address pre-existing health conditions and make informed decisions during this period. Therefore, we got in touch with Dr. Pallavi Vasal, Director, Obstetrics and Gynecology Unit, Marengo Asia Hospitals Gurugram, who shares some crucial guidelines to help you navigate this important journey.
To do
1. Prepare for a preconception exam. It’s important to have a preconception medical checkup before you try to conceive. During this checkup, your doctor can assess your overall health, review your medical history, and look for potential risks that could interfere with your pregnancy. To make sure you’re in the best possible health before conception, he or she may also recommend specific tests or vaccinations.
2. Maintain a nutritious diet. To prepare your body for pregnancy, you should eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and dairy products. Nutrient-dense foods provide you with the vitamins and minerals you need for a safe pregnancy, as well as maintaining your overall health. To increase fertility and ensure a good start for your child, focus on eating foods rich in iron, calcium, and folate.
3. Take vitamins during pregnancy. It is essential to begin a prenatal vitamin program before pregnancy. These vitamins, especially folic acid, are critical for the development of the baby’s brain and spine in particular. It is recommended to begin taking at least 400 micrograms of folic acid a day, ideally three months before conception, as this can help reduce the likelihood of neural tube abnormalities.
4. Exercise regularly. Maintaining an active lifestyle is good for overall health and fertility. Maintaining a healthy weight, reducing stress levels, and improving mood are benefits of regular exercise that are crucial when trying to conceive. On most days of the week, try to get at least 30 minutes of moderate exercise, such as yoga, swimming, or walking.
5. Control your stress Stress can negatively affect both overall health and fertility. Your chances of getting pregnant can be increased by learning stress-reducing techniques such as yoga, meditation, deep breathing, or therapy. It’s essential to prioritize rest and self-care during this time.
6. Control your ovulation You can determine the ideal time to conceive by tracking ovulation and knowing your menstrual cycle. In a 28-day cycle, ovulation usually occurs around day 14, although the timing can vary for each woman. You can determine when you are most fertile by using ovulation predictor kits, measuring your basal body temperature, or monitoring changes in cervical mucus.
7. Get enough sleep Hormonal balance and overall health depend on getting enough sleep. To ensure your body is rested and prepared for pregnancy, aim to get seven to nine hours of sleep each night. Maintaining a regular sleep schedule and establishing a relaxing nighttime routine are examples of good sleep hygiene that can improve the quality of your sleep.
What not to do
1. Limit your coffee consumption.
Although it is widely accepted that moderate caffeine consumption is healthy, excessive caffeine consumption can have an adverse impact on fertility and increase the risk of miscarriage. While trying to conceive, limit your daily caffeine intake to 200-300 mg, or about one 12-ounce cup of coffee.
2. Stay away from alcohol and tobacco.
These substances can negatively affect both fertility and pregnancy. These medications can increase the risk of miscarriage, birth defects, and developmental delays in the baby. Before trying to conceive, it is essential to stop smoking, abstain from drinking, and avoid recreational drug use.
3. Avoid environmental toxins.
Pregnancy and fertility can be affected by exposure to some environmental toxins, such as pesticides, heavy metals, and chemicals found in some household items. Avoid contact with hazardous materials at work or at home, use natural cleaning products, and choose organic foods whenever you can to reduce your exposure.
4. Stop excessive weight gain or loss.
Fertility depends on maintaining a healthy weight. It may be more difficult to conceive if you are overweight or underweight, as these conditions can interfere with ovulation and the menstrual cycle. Before trying to conceive, try to reach and maintain a healthy weight. Talk to your doctor if you are unsure of your optimal weight.
5. Never neglect your partner’s health.
Since maintaining fertility is a shared task, it is essential to consider the health of both partners. Encourage your partner to adopt healthy habits, such as eating a balanced diet, exercising regularly, abstaining from tobacco, and limiting alcohol consumption. To maximize the chances of conception, both partners should be in optimal physical condition.
6. Do not take over-the-counter medications without first consulting your doctor.
Certain over-the-counter medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may disrupt early pregnancy or ovulation. Before taking any medication while trying to conceive, always check with your health care professional to make sure it is safe for both you and your fetus.
7. Keep calm
While monitoring ovulation is essential, it is equally important to avoid excessive anxiety at the time. Try to maintain a calm and positive attitude, as stress can have a negative effect on fertility. Remember that the process of conception can be long and can usually take several months or a year.
Disclaimer
The information contained in this post is for general information purposes only. We make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the post for any purpose.
We respect the intellectual property rights of content creators. If you are the owner of any material featured on our website and have concerns about its use, please contact us. We are committed to addressing any copyright issues promptly and will remove any material within 2 days of receiving a request from the rightful owner.