Six Healthy Lifestyle Recommendations

Becoming pregnant  is a life-changing journey that begins even before conception. Taking proactive steps to cultivate a healthy lifestyle before pregnancy not only benefits you but also sets the foundation for the well-being of the unborn child. Here are six essential healthy lifestyle recommendations to make prior to conception.  Studies show that women who follow all 6 recommendations reduce their risk of adverse pregnancy outcomes like miscarriages, preterm delivery, low birth weight babies, gestational diabetes and pre-eclampsia by 20%.

Prioritize Nutrient-Rich Diet:
A balanced and nutrient-rich diet is crucial for both the prospective mother and the development of a healthy fetus. Before pregnancy, focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and low fat dairy or dairy alternatives. Adequate intake of key nutrients such as folic acid, iron, calcium, and omega-3 fatty acids is particularly important. These nutrients play a vital role in the early stages of fetal development, helping prevent neural tube defects and supporting overall growth.  Adding a multivitamin or a prenatal vitamin has been shown to decrease the risk of certain birth defects.

Maintain a Healthy Weight:
Achieving and maintaining a healthy weight before pregnancy is essential for fertility and reducing the risk of complications during gestation. Excess body weight can lead to hormonal imbalances and interfere with ovulation, while being underweight may impact fertility as well.  The  appropriate weight range for your body mass index (BMI) is between 18.5 and 24.9.  If you are above that, work towards achieving it through a combination of a balanced diet and regular physical activity.

Establish Regular Exercise Habits:
Engaging in regular physical activity not only helps maintain a healthy weight but also promotes overall well-being. Before conception, establish a fitness routine that combines cardiovascular exercise, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity exercise per week. Consult with your healthcare provider to ensure that your chosen exercise routine aligns with your health status and any potential fertility concerns.

Manage Stress Levels:
High levels of stress can negatively impact fertility and increase the risk of complications during pregnancy. Before trying to conceive, implement stress-reducing practices such as mindfulness, meditation, yoga, or deep breathing exercises. Establishing healthy coping mechanisms can contribute to a positive mental state, which is beneficial for both the mother and the developing fetus.

Kick Unhealthy Habits:
Eliminating harmful habits before pregnancy is crucial for the health of both the mother and the baby. Quit smoking (or vaping) and avoid exposure to secondhand smoke, as smoking is linked to infertility, miscarriages, preterm deliveries, low birth weight babies and high blood pressure during pregnancy. Limit alcohol intake or abstain altogether, as excessive alcohol consumption is associated with developmental issues and birth defects. Additionally, avoid illicit drugs and discuss any prescription medications with your healthcare provider to ensure they are safe during pregnancy.

Undergo Preconception Health Check-ups:
Schedule preconception health check-ups with your healthcare provider to address any underlying health issues and ensure that you are physically prepared for pregnancy. These check-ups may include screenings for infections, assessments of vaccination status, and discussions about any chronic conditions. Identifying and managing potential health concerns beforehand can optimize the chances of a healthy pregnancy and reduce the risk of complications.
In conclusion, adopting a healthy lifestyle before pregnancy is a proactive approach to ensuring the well-being of both the mother and the unborn child. By prioritizing a nutrient-rich diet, maintaining a healthy weight, incorporating regular exercise, managing stress, kicking unhealthy habits, and undergoing preconception health check-ups, prospective parents can set the stage for a positive and successful journey into parenthood. Remember, these recommendations not only enhance fertility but also contribute to a healthy pregnancy and the long-term well-being of the child.