Nessa BallPreconception health is crucial for any woman who plans to conceive. Ensuring that you are in good health before becoming pregnant can have positive effects on both your pregnancy and the future well-being of your baby.
Preconception care involves visiting your doctor, assessing your lifestyle, and making necessary changes. Proper nutrition and a healthy lifestyle play a significant role in preconception health. Smoking, for instance, can affect low birth weight and contribute to preterm deliveries.
Taking steps towards improving your preconception health not only prepares your body for pregnancy but also sets the stage for a healthier pregnancy journey. Keep reading to learn more about how to improve your preconception health and prepare your body for pregnancy.
What Is Preconception Health?
Preconception health refers to the health status of a woman before she becomes pregnant. It involves knowing how your health, habits, family history, lifestyle choices and risk factors can impact you and your future baby.
Why Preconception Health Matters
Preconception health is crucial as it affects not only your ability to conceive but also the health of your pregnancy and baby. Good preconception health can lead to better pregnancy outcomes and reduce the risk of complications.
Improving your preconception health can also help you feel stronger and healthier while pregnant. Fertility is as much as mindset as it is a state of health. So while it’s important to be aware of factors that impact preconception health, it’s also important to focus on your overall wellness and state of mind.
Factors That Impact Preconception Health
Various factors influence preconception health, highlighting the importance of a well-rounded approach to prenatal care. Understanding these factors can help you better prepare for conceiving and pregnancy.
Some of these factors include:
Weight & Preconception Health
Being either underweight or overweight can disrupt regular ovulation and increase the time it takes to conceive.
Additionally, obesity is associated with increased risks of adverse pregnancy outcomes, such as gestational diabetes and complications during pregnancy.
Age & Preconception Health
If you’re over the age of 30, then you’ve probably already heard a lot about how age can impact conception. But while it is true, statistically, that it usually takes longer for women over 35 to conceive compared to a 25-year-old, some women are actually in better shape and healthier at 35 than at 25.
Don’t get discouraged by your preconception age. Instead, focus on using a well-rounded pre-conception plan like the one I offer in my holistic fertility course to start your TTC journey.
Exercise & Preconception Health
Exercise can positively impact preconception health by improving overall fitness, reducing stress, and helping maintain a healthy weight. However, excessive exercise – especially high-intensity workouts like HITT and cross fit – can impact women’s hormonal balances and could decrease fertility.
Mental Health & Preconception Health
Mental health significantly impacts preconception health because stress, anxiety, and depression can disrupt hormonal balance, which can affect menstrual cycles and reduce fertility.
Mental health challenges can also lead to unhealthy lifestyle choices, such as a poor diet and lack of exercise, which can further compromise fertility and overall preconception health. If you’re planning on trying to conceive, make sure you spend some time focusing on your mental health and mindset and doing things that reduce your stress and bring you joy.
Foods & Supplements That Boost Preconception Health
The foods you eat and supplements you take can have a significant impact on your preconception health. Some of the most important nutrients to consume include:
- Folate: Essential for preventing neural tube defects. Found in leafy greens, citrus fruits, and fortified grains.
- Iron: Important for preventing anemia and supporting healthy ovulation. Found in red meats, liver and other organ meats, as well as beans and spinach.
- Omega-3 Fatty Acids: Supports hormonal balance and fetal brain development. Found in fatty fish (like salmon), fish oil, flaxseeds, and walnuts.
- Vitamin D: Crucial for maintaining healthy bones and supporting immune function. Best found in animal fats and safe sun exposure.
- Antioxidant-rich Foods: Help protect eggs and sperm from damage. Found in berries, nuts, and colorful vegetables.
- Coenzyme Q10: May improve egg quality and sperm health. Found in meat, fish, and whole grains.
- Zinc: Supports fertility by aiding in cell division and hormone regulation. Found in meat, shellfish, legumes, and seeds.
Things to Avoid When Trying to Get Pregnant
Just like there are things that can improve your preconception health, there’s also activities and habits you should avoid if you want to prepare for pregnancy. Some of these include:
- Smoking: Can reduce fertility and increase the risk of miscarriage and birth defects.
- Excessive Alcohol: Can impair fertility and increase the risk of fetal alcohol syndrome.
- Recreational Drugs: Negatively affect ovulation and sperm quality.
- High Caffeine Intake: Can reduce fertility and increase the risk of miscarriage; limit to less than 200 mg per day.
- Processed and Junk Foods: High in trans fats and sugars, which can negatively impact ovulation and overall health.
- Environmental Toxins: Avoid exposure to pesticides, heavy metals, and endocrine disruptors (found in some plastics and personal care products). Check your home for mold, too, because certain mycotoxins are linked to infertility and birth defects.
- Certain Medications: Some prescription and over-the-counter medications can dry up cervical mucus, making it impossible for sperm to make it up to the uterus.
Family History and Preconception Health
Family history plays a significant role in preconception health. Knowing your family’s medical history can help identify potential genetic conditions that may affect you or your future child.
When preparing for pregnancy, be sure to talk with your doctor about:
Health conditions that run in your family
If you have certain genetic conditions in your family, it’s a good idea to talk with your doctor about testing for these conditions. If you’re not sure whether you carry the gene for a specific condition, genetic testing can help you better understand your health.
Past pregnancy conditions
While an issue with a prior pregnancy doesn’t automatically mean you’ll have the same challenges again, it’s a good idea to consider any past conditions when planning to conceive. Certain conditions may be more likely to happen again and can be managed from the beginning of your pregnancy for better results.
Managing chronic health conditions
If you deal with a chronic health issue, it’s a good idea to focus on managing your condition during the preconception phase. Take some time to get your condition under control with the help of your doctor and review how your treatment may need to change while trying to conceive and pregnancy.
Common Conditions That Impact Fertility & Pregnancy
Certain health conditions can influence your ability to become pregnant and affect your pregnancy outcomes. It’s crucial to address these before trying to conceive.
Common conditions include:
Diabetes
Diabetes can complicate conception by causing hormonal imbalances that affect ovulation and reduce fertility in women. It can also impair sperm quality in men. During pregnancy, diabetes increases the risk of complications such as preeclampsia, preterm birth, and congenital anomalies in the baby.
High Blood Pressure
High blood pressure can reduce blood flow to reproductive organs, potentially affecting egg and sperm quality. During pregnancy, it increases the risk of complications such as preeclampsia, preterm birth, and placental abruption, posing significant health risks to both the mother and baby.
Anemia
Anemia can impact conception by disrupting ovulation and menstrual cycles due to iron deficiency, impacting hormonal balance and overall health. During pregnancy, anemia increases the risk of complications such as preterm birth, low birth weight, and maternal mortality.
Thyroid Issues
Thyroid issues can impact conception by disrupting menstrual cycles and reducing fertility due to hormonal imbalances. During pregnancy, untreated thyroid disorders such as hypothyroidism or hyperthyroidism can increase the risk of miscarriage, preterm birth, and developmental issues in the baby.
STDs
STDs can impact conception by causing pelvic inflammatory disease (PID) and tubal damage, leading to infertility. During pregnancy, certain STDs like syphilis, gonorrhea, and chlamydia can increase the risk of miscarriage, preterm birth, and transmission to the baby.
While it can feel discouraging if you’re facing one of these health conditions when trying to conceive, try to remember that being proactive about these issues will improve your health and your chances of conceiving naturally.
Preconception Health Assessments
Before getting pregnant, it’s important to assess your health to ensure a safe and healthy pregnancy. This involves a variety of tests and evaluations, each designed to identify any risks or areas that might need improvement.
What is a Preconception Checkup?
Preconception check-ups help identify medical conditions that could affect your pregnancy. These assessments are essential for understanding your overall health and making necessary changes before conception.
During the check-up, your doctor will review your medical history, lifestyle, and any past pregnancy complications.
The goal is to provide tailored advice and interventions. Research has shown that proper preconception care can improve pregnancy outcomes.
You will likely discuss family history, current medications, and lifestyle habits such as smoking or alcohol use. This information helps your doctor assess your health status and provide recommendations for any needed changes.
When to Schedule a Preconception Checkup
Schedule a preconception checkup ideally three to six months before trying to conceive. This timing ensures you have time for all necessary health assessments and time to optimize your health based on the findings.
What Is Done at a Preconception Checkup?
A typical preconception checkup includes several specific assessments and tests. Here’s what you can expect:
- Medical History Review: Your doctor will ask about your medical history, including any chronic diseases, previous pregnancies, and surgeries.
- Physical Exams: This may include a pap smear and breast exam. These exams check for signs of cancer or other conditions.
- Blood Tests: These tests can determine your blood type, check for anemia, and assess your immunity to diseases like rubella and chickenpox.
- Blood Pressure and Heart Health: Monitoring your blood pressure and checking for heart conditions are crucial for a healthy pregnancy.
Do I Need Genetic Counseling Before Trying to Get Pregnant?
Genetic counseling can help you understand potential risks to your future child.
If there’s a family history of genetic disorders, this can be crucial to detect issues early. Conditions like cystic fibrosis or sickle cell anemia can be identified through genetic testing.
Your doctor might suggest genetic counseling if you’ve had recurrent miscarriages or a previous child with a genetic disorder.
The counselor will review your personal and family medical history to assess risks and needs.
Preconception Health for Men
Ensuring good preconception health is not only the responsibility of women. Male partners also play a crucial role in improving pregnancy outcomes and overall family health.
Partners should focus on their health to support the pregnancy journey. This includes maintaining a balanced diet rich in nutrients. For example, fruits, vegetables, and animal proteins.
Avoiding harmful substances like alcohol and tobacco is essential. I also recommend avoiding saunas, thigh bike shorts and polyester underwear before and during your TTC journey.
Physical activity is important for both partners. Regular exercise helps maintain a healthy weight and reduces stress. This can positively affect reproductive health. Engaging in physical activities together can also strengthen your bond.
Counseling and family planning are vital steps. Scheduling a health check-up can help identify any health conditions that might affect pregnancy outcomes. Discussing reproductive health with a healthcare provider ensures that both partners are informed.
Even better? Research shows that partner involvement leads to healthier pregnancies and better health outcomes for both mother and baby. Sharing responsibilities and supporting each other can make the journey to getting pregnant a rewarding experience.
Ready to Start Improving Your Preconception Health?
In addition to working with your primary physician, a holistic fertility coach can also help you prepare your body and mind for pregnancy. If you’re starting to think about trying to conceive and want to be in the best health possible before doing so, explore my Conscious Conception course to boost your fertility naturally.
