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By Alison Bell & Ashli Jones-Choi, Mom.com
Getting mentally and physically ready for pregnancy is a must. Our bodies are powerful but might be unnecessarily strained if we don't prepare ourselves. Here are thirteen things you should know for how you can best plan for pregnancy.
1. Foods to eat when trying to get pregnant
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Treat yourself to some healthy meals while trying to get pregnant. If we are going to ask a lot of our bodies, then let's take the time to choose the right foods to nurture it. While there may be foods to avoid while pregnant, the foods available to eat are plentiful. And, yes, it is advised to eat healthily and moderately.
You and your baby will need iron, protein, folic acid, and calcium. Your calorie intake will rise, but eating for you and your baby does not equate to doubling up on the calories. It is more so about doubling down on healthy foods, such as leafy greens, fatty fish, and yams as suggested by the Office on Women’s Health.
2. Limit alcohol & caffeine
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For a higher chance of conceiving, it is recommended to avoid consuming large (and even small) amounts of alcohol and caffeine; one glass of wine per day and one cup of coffee per day. Any more than that will make it harder for our bodies to conceive.
Read More: 7 Things to Consider Conceiving A Baby
3. Smoking is a no-no
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You probably know that it's not a good idea to smoke when you're pregnant, but you maybe didn't realize that the same rule applies when you're trying to get pregnant. Smoking disrupts the quality of the eggs and the sperm and lessens the chance of conceiving and birthing a healthy baby.
4. When should you start taking prenatal vitamins?
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Prenatal vitamins can be taken up to three months before pregnancy. They contain the 400 micrograms of folic acid that you need to help reduce the risk of neurological birth defects, such as spina bifida.
“All of the nutrients and vitamins a pregnant woman takes in will go to the baby first,” clinical pharmacy specialist Morgan King told the Clevland Clinic. “The baby needs that nutrition to grow.”
5. Weight loss before pregnancy
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Weight does matter, but when trying to get pregnant we don't need to stress ourselves out on losing weight. Arrive at a healthy weight by staying active and by eating foods that fuel your body.
However, being overweight can decrease our fertility levels. “Fat cells often produce higher estrogen levels, which can work against your body when it’s trying to ovulate,” OBGYN Rebecca Starck M.D. told the Cleveland Clinic. And being underweight has its drawbacks as well; a BMI lower than 18.5 can also disrupt our ovulation. Having a healthy weight and BMI while trying to conceive helps maximize your chances of getting pregnant.
6. Exercise!
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Involving yourself in exercise is one of the best gifts that you can give to yourself and your baby. Low-impact cardio such as walking and swimming are gentle and effective ways of increasing our heart rate. “I enrolled in prenatal yoga and swimming because I felt getting out and being active would be best for both me and my baby," said Kimberly Leonard.
Read More: High-Risk Pregnancy: Know What to Expect
7. Take stock of your overall health
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Before meeting with your doctor, taking some time to review your medical conditions, your family’s medical history, and your overall lifestyle is the best first step for preparing for pregnancy, according to pregnancy planning guidelines laid out by the CDC.
8. Know your body: What are pregnancy symptoms?
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Typically, a missed period, nausea, fatigue are at the top of the list for symptoms of being pregnant.
The American Pregnancy Association points out some other symptoms that are not commonly spoken about, such as spotting, backaches, and darkening of the areolas. In the end, listen to your body and when you’re ready take a test and no matter the result celebrate the steps you've taken.
9. Consecutive pregnancies can stress your body
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Space out your pregnancies. It is recommended to wait two years in order to let your body fully recover and heal. If we do not, then the risks might be too high.
Pre-term birth, low birth weight, and maternal anemia are only a few of the outcomes that could occur if our bodies are not allowed to rest in between pregnancies.
10. Stress can affect contraception
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There is no medical evidence to support the idea that stress affects getting pregnant. Alice Domar Ph.D., who is the executive director of the Domar Center for Mind/Body Health at Boston IVF expresses her uncertainty as well. “We know women and men going through treatment are very stressed, but does stress cause infertility?” Dr. Domar shared with The New York Times.
However, some physicians say there is plenty of anecdotal evidence to back up the idea. “If you are depressed or unconsciously ambivalent about getting pregnant, it will decrease your chances," says psychiatrist Dr. Carole Lieberman. "Sometimes anxiety about such things as gaining weight or your partner’s reaction to pregnancy can also block your body’s receptiveness.”
Maybe stress will not prevent pregnancy, but it never hurts to practice meditation, take prenatal yoga, listen to soothing music, and even take mini-romantic road trips with your partner.
Read More: Heart Conditions and Pregnancy: Know the Risks
11. Genetic screening is easier and cheaper
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Rest assured in knowing that screening is now available for inheritable disorders. About 3% of babies are born with a birth defect and most are born to parents who have no known risk factors.
With the accessibility of genetic screening, it is another way to properly prepare and care for a baby on the way. And if you find out you do possess the genes for a disorder, at least you will be able to make an informed decision about your future.
12. Your mental health while pregnant – and before – is important
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While tending to your mental health while pregnant is important, it's also vital when dealing with the stresses of trying to conceive and preparing your body for pregnancy. Know that we can and should accept the stresses that come with trying to conceive. Acceptance can help us navigate the ups and downs of the pre-pregnancy journey. The Fertility Network of the UK suggests that we also need to know that we are in control. Our fertility journey is ours and we make the decisions. Embracing the triumphs and emotional tolls of getting pregnant is the first step in allowing our body to produce a healthy baby.
Also, know and recognize the signs of pre and post-natal depression, and don't hesitate to reach out if you need help.
13. Sometimes you need help
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After all, is said and done, receiving help after one year of trying to conceive is the advised route. On average, 85 percent of couples take six months to conceive. And, within a year, 95 percent to 97 percent percent of couples should find success, according to Dr. Sejal Dharia Patel, a fertility specialist at the Center for Reproductive Medicine in Orlando, Fla.
If you are having problems conceiving, don't hesitate to reach out to a health professional. “If pregnancy hasn’t been achieved in one year, it’s time to consult an infertility specialist,” Jeffrey M. Goldberg, M.D. told the Cleveland Clinic.
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