5 Healthy Habits to Prepare
for Pregnancy
Preparing for pregnancy is an exciting time that involves more than just planning a family. It’s about making sure your body is in the best possible shape to support a healthy pregnancy and a growing baby.
Here are five simple healthy habits to help you get ready for this significant life event.
1. Maintain a balanced diet
Eating a balanced diet is very important for your health before and during pregnancy. Make sure to include a variety of nutritious foods to give your body the vitamins and minerals it needs. Here are some key nutrients to focus on:
Folic Acid: Helps prevent birth defects and is found in leafy green vegetables, nuts, beans and whole grains (such as rice). Aim for at least 400 micrograms a day.
Iron: This keeps your blood healthy by preventing anaemia and can be found in lean meats (such as beef), beans and spinach.
Calcium: Important for bone health, calcium can be sourced from dairy products, fortified plant milks and green vegetables.
Make sure to add plenty of fruits, vegetables, whole grains and lean proteins to your meals. Try to cut down on processed foods, sugary snacks and too much caffeine.
To find out more about eating healthily before and during pregnancy, check out our article on five superfoods for your pregnancy diet.
2. Exercise regularly
Staying active is great for your health and can make pregnancy and birth easier. Try to exercise for at least 150 minutes each week. Here are some good options:
Walking: A simple and effective way to stay active.
Swimming: Gentle on your joints and great for your heart health.
Prenatal Yoga: Helps improve flexibility, strength and helps you relax.
Exercise helps manage your weight, reduces stress and prepares your body for the physical challenges of pregnancy and childbirth.
3. Manage stress
Taking care of your stress levels is really important for your overall health and wellbeing especially when preparing for pregnancy. When stress builds up, it can have a negative effect on your hormones and make it harder to get pregnant. Here are some easy ways to manage stress:
Mindfulness and Meditation: These practices can help to calm your mind, reduce anxiety and make you feel more at ease.
Deep Breathing Exercises: Whenever you’re feeling stressed, take a few deep breaths. It’s amazing how much it can help you feel calmer and more in control. Check out how you can incorporate breathing exercises for stress into your daily routine.
Get Good Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is like a superpower for your body — it helps you recharge and stay healthy.
Do Things You Love: Whether it’s reading a good book, taking a walk in nature, having a long bath or working on a hobby, make time for things that make you happy. They can be a great way to unwind and take your mind off stress.
Remember, taking care of yourself is really important, especially when you’re trying to start a family. So, don’t forget to give yourself a little TLC and find what works best for you!
4. Avoid harmful substances
Stay away from things that could harm your chances of getting pregnant and having a healthy baby. Here’s what to avoid:
Smoking: Cigarettes can make it harder to get pregnant and increase the chances of problems occurring during pregnancy.
Alcohol: Even a little bit of alcohol can cause harm to your growing baby, so it’s best to skip it altogether when you’re trying to get pregnant.
Drugs: Illicit drugs, and even certain prescription medications, can affect your ability to have a baby and can be harmful to the baby when you’re pregnant. Make sure to talk to your doctor about any medicines you’re taking if you’re worried about their effect on fertility and pregnancy.
Try to also steer clear of things like pesticides and heavy metals, which can be bad for you and your baby. Choosing organic fruits and vegetables and using natural cleaning products can help you avoid these harmful substances.
5. Schedule an appointment with a doctor
Seeing your doctor before you try to get pregnant is an important step in preparing for pregnancy. During this appointment, your doctor will be able to review your medical history and give you advice that’s just right for you, based on your own individual health.
Preparing for pregnancy involves adopting a healthy lifestyle that benefits both you and your future baby. By focusing on a balanced diet, regular exercise, stress management, avoiding harmful substances and having a health check–up with your doctor, you will not only benefit yourself but also contribute to the wellbeing of your future baby. With these steps, you can approach pregnancy with confidence and joy, knowing that you’re doing everything you can to create the best possible environment for your little one.
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