{"id":35304,"date":"2018-07-24T19:33:45","date_gmt":"2018-07-24T16:33:45","guid":{"rendered":"https:\/\/mumsynatural.com\/uncategorized-en\/pre-pregnancy-checklist-what-to-do-before-trying-to-conceive\/"},"modified":"2025-06-08T17:16:06","modified_gmt":"2025-06-08T14:16:06","slug":"pre-pregnancy-checklist-what-to-do-before-trying-to-conceive","status":"publish","type":"post","link":"https:\/\/mumsynatural.com\/en\/pregnancy\/pre-pregnancy-checklist-what-to-do-before-trying-to-conceive\/","title":{"rendered":"Pre-Pregnancy Checklist: What to Do Before Trying to Conceive"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Planning for a healthy pregnancy starts before conception.<\/strong><\/h2>\n\n<p> If you&#8217;re thinking about having a baby, now is the time to adopt healthy lifestyle habits\u2014for both partners. Preconception health affects not only fertility but also the course of pregnancy and your baby\u2019s development. That means eating well, staying active, and avoiding harmful substances like alcohol and tobacco. These habits are just as essential for future fathers as they are for mothers-to-be. <\/p>\n\n<h3 class=\"wp-block-heading\"><b><span data-contrast=\"none\">Your Egg Takes About 90 Days to Mature<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;335559738&quot;:281,&quot;335559739&quot;:281}\">\u00a0<\/span><\/h3>\n\n<p><span data-contrast=\"auto\">The egg you conceive with begins maturing approximately 90 days before ovulation. That\u2019s why it\u2019s ideal to start preparing your body <\/span><b><span data-contrast=\"auto\">at least three months in advance.<\/span><\/b><span data-contrast=\"auto\"> Key steps include:<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><br\/><ul>&#13;\n \t<li data-leveltext=\"&#xF0B7;\" data-font=\"Symbol\" data-listid=\"13\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&#xF0B7;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Supporting hormonal balance<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>&#13;\n<\/ul><br\/><ul>&#13;\n \t<li data-leveltext=\"&#xF0B7;\" data-font=\"Symbol\" data-listid=\"13\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&#xF0B7;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Switching to a nutrient-rich, whole food-based diet<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>&#13;\n<\/ul><br\/><ul>&#13;\n \t<li data-leveltext=\"&#xF0B7;\" data-font=\"Symbol\" data-listid=\"13\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&#xF0B7;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Correcting any vitamin or mineral deficiencies, possibly with a prenatal supplement recommended by your doctor<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>&#13;\n<\/ul><br\/><ul>&#13;\n \t<li data-leveltext=\"&#xF0B7;\" data-font=\"Symbol\" data-listid=\"13\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&#xF0B7;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Treating gut infections and strengthening your microbiome<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>&#13;\n<\/ul><br\/><ul>&#13;\n \t<li data-leveltext=\"&#xF0B7;\" data-font=\"Symbol\" data-listid=\"13\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&#xF0B7;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">Ensuring your thyroid is functioning optimally<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>&#13;\n<\/ul><br\/><ul>&#13;\n \t<li data-leveltext=\"&#xF0B7;\" data-font=\"Symbol\" data-listid=\"13\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&#xF0B7;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"6\" data-aria-level=\"1\"><span data-contrast=\"auto\">Practicing effective stress management techniques<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>&#13;\n<\/ul><\/p>\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/mumsynatural.com\/product\/gogus-ucu-yarasi-kremi\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/mumsynatural.com\/wp-content\/uploads\/2018\/08\/keyifle-emzir-mavili-1024x576.jpg\" alt=\"Replenish Your Iron Stores \" class=\"wp-image-22854\" srcset=\"https:\/\/mumsynatural.com\/wp-content\/uploads\/2018\/08\/keyifle-emzir-mavili-1024x576.jpg 1024w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2018\/08\/keyifle-emzir-mavili-150x84.jpg 150w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2018\/08\/keyifle-emzir-mavili-600x338.jpg 600w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2018\/08\/keyifle-emzir-mavili-300x169.jpg 300w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2018\/08\/keyifle-emzir-mavili-768x432.jpg 768w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2018\/08\/keyifle-emzir-mavili.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<h3 class=\"wp-block-heading\"><b>\u00a0<\/b><\/h3>\n\n<p> <\/p>\n\n<h3 class=\"wp-block-heading\">Iron deficiency is common\u2014especially among women\u2014and can impact both fertility and pregnancy. Iron is crucial for oxygen transport in the body and plays a major role in the baby\u2019s immune development.<br\/><br\/>Focus on iron-rich foods like:<br\/><ul>&#13;\n \t<li>Red meat (your best source of heme iron)<\/li>&#13;\n \t<li>Chicken, fish, eggs<\/li>&#13;\n \t<li>Legumes, dark leafy greens, molasses, red grapes<\/li>&#13;\n<\/ul><br\/>Pair iron-rich foods with vitamin C sources like parsley, bell peppers, oranges, and broccoli to boost absorption.<\/h3>\n\n<p> <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Build an Exercise Routine<\/strong><\/h3>\n\n<p>Regular exercise helps with weight management, reduces body fat, improves insulin sensitivity, regulates blood sugar, and boosts energy\u2014all of which support a healthier pregnancy. A strong, active body is better prepared for the demands of conception, pregnancy, and labo<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Reach and Maintain a Healthy Weight<\/strong><\/h3>\n\n<p>Being either underweight or overweight can affect fertility and pregnancy outcomes. Aim to reach a healthy weight before you get pregnant. <br\/><br\/>Overweight or obesity (BMI over 25) can lower fertility and increase the risk of pregnancy complications like gestational diabetes, high blood pressure, and cesarean delivery. <br\/><br\/>Being underweight (BMI under 18) may cause hormonal imbalances and fertility issues. <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Ensure Sufficient Calcium Intake <\/strong><\/h3>\n\n<p>You may not need supplements if you get enough calcium from your diet. <br\/><br\/>500\u2013750 ml of milk or yogurt daily provides up to 75% of your daily needs. <br\/><br\/>Other sources: cheese, spinach, dill, nuts, and certain fruits. <br\/><br\/>Calcium is vital for bone and cartilage development, healthy teeth, muscle and nerve function, and normal blood pressure. <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Eat a Balanced, Nutrient-Rich Diet <\/strong><\/h3>\n\n<p>Pre-pregnancy nutrition affects both egg quality and fertility. Aim for a diverse, balanced diet with: <br\/><br\/>Plenty of fruits, vegetables, whole grains, and lean proteins <br\/><br\/>Omega-3 fatty acids (especially from fish 1\u20132 times per week) <br\/><br\/>Adequate hydration <br\/><br\/>Minimal processed, packaged, and sugary foods <br\/><br\/>This builds nutrient stores to support the pregnancy and helps ensure a healthy environment for fetal development. <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Start Taking Folic Acid <\/strong><\/h3>\n\n<p>Once you decide to try for a baby, begin taking 400 mcg of folic acid daily\u2014with your doctor\u2019s guidance\u2014and continue through at least the first 12 weeks of pregnancy. <br\/> Folic acid helps prevent neural tube defects and supports brain and spinal development. <br\/> Also include folate-rich foods like spinach, purslane, broccoli, citrus fruits, legumes, and egg yolk in your diet. <\/p>\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/mumsynatural.com\/product\/dogal-pisik-kremi\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"561\" src=\"https:\/\/mumsynatural.com\/wp-content\/uploads\/2021\/06\/mumsy-natural-en-iyi-pisik-kremi-onarici-yatay-1024x561.jpg\" alt=\" \" class=\"wp-image-21968\" srcset=\"https:\/\/mumsynatural.com\/wp-content\/uploads\/2021\/06\/mumsy-natural-en-iyi-pisik-kremi-onarici-yatay-1024x561.jpg 1024w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2021\/06\/mumsy-natural-en-iyi-pisik-kremi-onarici-yatay-150x82.jpg 150w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2021\/06\/mumsy-natural-en-iyi-pisik-kremi-onarici-yatay-600x329.jpg 600w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2021\/06\/mumsy-natural-en-iyi-pisik-kremi-onarici-yatay-300x164.jpg 300w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2021\/06\/mumsy-natural-en-iyi-pisik-kremi-onarici-yatay-768x420.jpg 768w, https:\/\/mumsynatural.com\/wp-content\/uploads\/2021\/06\/mumsy-natural-en-iyi-pisik-kremi-onarici-yatay.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<h3 class=\"wp-block-heading\"><strong>Manage Blood Sugar Levels <\/strong><\/h3>\n\n<p>Diabetes doesn\u2019t prevent pregnancy, but uncontrolled blood sugar can harm fetal development\u2014especially during the early weeks when the brain and spinal cord are forming. <br\/><br\/>Don\u2019t skip meals <br\/><br\/>Stick to balanced nutrition <br\/><br\/>Monitor glucose levels with your healthcare provider\u2019s support <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Check Vitamin D Levels <\/strong><\/h3>\n\n<p>Vitamin D is essential for bone health, immune function, brain and heart development. <br\/>Widespread deficiency makes it important to test your levels and supplement if needed. <br\/>Adequate vitamin D before and during pregnancy supports healthy fetal growth. <\/p>\n\n<h3 class=\"wp-block-heading\">Use Iodized Salt<\/h3>\n\n<p>Iodine is vital for thyroid hormone production, which affects metabolism, growth, and reproduction. <br\/><br\/>A deficiency can lead to developmental delays and congenital hypothyroidism. <br\/><br\/>Make sure to consume iodized salt and iodine-rich foods like eggs, dairy, and fish to support fetal brain development. <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Eliminate Alcohol and Tobacco<\/strong><\/h3>\n\n<p>Both alcohol and smoking lower fertility and harm your baby\u2019s development. <br\/><br\/>Alcohol impairs nutrient absorption, increases fat storage, and reduces sperm and egg quality. <br\/><br\/>Smoking disrupts ovulation and sperm production, lowers oxygen levels in the blood, and is linked to miscarriage, premature birth, and behavioral issues in children. <br\/><br\/>The earlier you quit, the better it is for your future child\u2019s health. <br\/><br\/> <br\/><br\/><b>Schedule a Preconception Checkup <\/b><br\/><br\/>Before trying to conceive, visit your doctor for a full health screening. This includes: <br\/><br\/>Routine blood work <br\/><br\/>Genetic carrier testing for conditions like thalassemia <br\/><br\/>Screening and treatment for infections or chronic illnesses (e.g. diabetes, high blood pressure) <br\/><br\/>Your doctor can guide you through any medications or interventions needed to ensure a smooth and safe pregnancy journey. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Planning for a healthy pregnancy starts before conception. 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