It goes without saying that looking after yourself when you’re pregnant is important, but have you ever thought about the impact that the time period before conception might have on your pregnancy and your baby? It turns out there are things you should ideally do and consider in these weeks and months, starting with this handful of pre-conception-health helpers.
1: Start taking a folic acid supplement.
Regardless of how nutrient-dense your diet is, taking a supplement can provide early nutritional support to give women's bodies time to build up their levels of key nutrients and maintain preconception health.
2: Book an appointment with your GP.
Having a general check-up before you start trying to get pregnant is a smart idea. It’s also a good opportunity to check in with your doctor about any tests you might need, discuss how any pre-existing health issues might affect pregnancy, and to ask their advice about any medicines you’re currently taking, including any over-the-counter varieties. While some medication is safe to use before and even during pregnancy, others may impact your chances of getting pregnant.
3: Say goodbye to cigarettes and alcohol.
Yes, even before you’re pregnant. Evidence suggests that even drinking a small amount of alcohol regularly can delay conception. And if you smoke, experts advise quitting at least three months before you get pregnant. For help quitting, contact Quitline on 13 78 48.
4: Eat a ‘pre-conception care’ diet.
In the weeks and months leading up to pregnancy, make it your mission to prioritise whole and unprocessed foods, aiming to eat at least seven serves of vegetables (in a variety of colours) and two or three pieces of fruit every day. It’s also a good idea to make sure every meal contains a source of protein, such as fish, eggs, chicken, legumes, tofu and nuts. And if you do eat fish, aim for three serves a week, taking care to avoid large fish high in heavy metals, such as fresh tuna, swordfish and flake. You should also try to limit your intake of caffeine, too, by sticking to just one coffee (or three cups of tea) a day.
5: Steer clear of chemicals
Research suggests that being in regular contact with certain types of chemicals may affect a person’s chance of getting pregnant. While it’s not possible to eliminate them from your environment completely, you can reduce your exposure by doing a few simple things, such as:
- Washing fruit and vegetables before you eat them
- Eating fewer processed, canned and pre-packaged foods
- Using ‘green’ cleaning products, which contain non-toxic agents rather than harsh chemicals
- Choosing cosmetics, shampoos and body washes that are free of parabens
- Drinking from glass or hard plastic bottles, rather than soft plastic bottles and reheating food in china or glass bowls covered with a paper towel or a plate, rather than plastic takeaway containers or ones covered with cling film.
Always read the label. Follow the directions for use.
Also read: 4 diet hacks to help support a healthy pregnancy
