How to prepare your body for pregnancy: in 30 days (2023)

Then you are ready to get pregnant. Congratulations! Deciding to have a child is a huge milestone in life.

But is your body ready for pregnancy? Here's a list of things you can do in the next month to prepare for conception.

Day 1: Stop birth control

If you want to get pregnant, you must stop all birth control methods you are using. You can get pregnant soon after stopping some types of birth control, such as birth control pills. In fact, many women have their first period within two weeks of stopping the Pill.

When menstruation begins, so does the first cycle of trying to conceive. Some women get pregnant right away, others take a few months.

Day 2: Start a multivitamin

Pregnancy puts pressure on the body's nutrient stores. Give yourself a boost by taking a multivitamin to fill in the gaps. Even better, prenatal vitamins are specially formulated to give your body what it needs during pregnancy.

By starting prenatal care now, you can avoid nutritional deficiencies during early pregnancy. You also have time to try out a few brands to see what works for your body.

Day 3: Add folic acid

In addition to your prenatal vitamin, you may need additional folate or folate supplements to help prevent neural tube defects during early pregnancy. Make sure you bring at least one400 to 800 microgramsfolic acid per day. Many over-the-counter prenatal vitamins already contain this amount. Be sure to check the label.

When you are pregnant, your doctor may prescribe prenatal supplements that contain a higher amount.

Day 4: Eat well

You too can get many of the vitamins and minerals you need from a healthy, balanced diet. Enjoy whole foods instead of processed foods. If your budget allows, you can also include more organic fruits and vegetables in your diet to limit your exposure to toxins.

Day 5: Exercise

Move your body at least four to five times a week to prepare for pregnancy. Try to do at least 30 minutes of moderate activity a week, for a total of 150 minutes.

Starting from the couch? Choose something easy, like walking, that you can do right outside your front door. Start with just 10 to 15 minutes at a time and work up to longer durations.

If you're looking for a bigger challenge, try sports activities like running, cycling or mountaineering. You get additional health benefits from exercising more. If you're already relatively active, you can try to get 150 to 300 minutes of exercise a week.

Day 6: Take the test

Annual checkups can help you catch health problems before they become serious. When preparing for pregnancy, they are especially important. Your doctor will examine you and may run blood tests to check your cholesterol levels and more. This visit is also an opportunity to address any other health concerns you may have.

Day 7: Check vaccines

Your personal consultation is also a good opportunity to catch up on expired immunizations (tetanus, rubella, etc.). Vaccines can help keep you and your baby healthy and protected.

Day 8: Schedule a preconception visit

Depending on various factors (age, previous fertility issues, etc.), you may also be able to schedule a specific appointment with your obstetrician. Some of the areas of this exam may overlap with your physical exam, so be sure to bring any specific reproductive questions you may have.

Your visit should cover everything that concerns you, from screening for sexually transmitted diseases (STDs) to screening for pregnancy readiness.

Day 9: Track your cycle

Whether you are on birth control or not, now is the time to get familiar with your menstrual cycle. Narrowing down the window when you are most fertile will help you get pregnant faster.

Also, understanding your cycles can help you determine if something is wrong and needs fixing (spotting, uneven lengths, etc.).

Start by simply writing down when your period starts and ends to see how your cycle length changes from month to month. You may also notice irregular bleeding and spotting. The average menstrual cycle length is about 28 days, but it can range from 21 to 35 days and still be within the normal, healthy range. There are many apps that will also help you with tracking.

Day 10: Limit exposure to toxins

High levels of toxic exposure can be dangerous for a developing baby. Try to reduce your exposure to common criminals:

• No synthetic fragrances
• Bisphenol-A (BPA) free.
• choose chemical-free household and personal care products
• Exemption from certain beauty treatments

Here are some other things to get you started today:

• Make your own household cleaners with water and vinegar
• eat organic food
• Stock up on unscented laundry detergent
• Discard makeup products that contain parabens, sodium lauryl sulfate and mercury.
• Choose fresh foods over canned foods that may contain BPA

Day 11: Practice stress reduction

Set up great stress relief features now to help you through pregnancy and baby's busy first year.

feel stressed? Try taking a relaxing walk, doing some deep breathing exercises, or doing anything else that brings you joy.

Day 12: Try yoga

Yoga has a number of fertility benefits. A regular yoga practice can help you with your emotions and fears related to the conception process. It will also strengthen and stretch your body in preparation for pregnancy.

Search for Fertility Yoga or other yoga classes available in your area.

Day 13: Visit to the dentist

While you're doing all your exams, it's best to stop and check your teeth. During pregnancy, the hormones in your body can affect your gums and teeth. Good brushing habits before pregnancy can help prevent gum disease and cavities during pregnancy.

Day 14 Stop smoking, alcohol and drugs

Smoking, drug use, and alcohol use can harm your unborn baby in several ways. Smoking exposes your baby to harmful chemicals, restricts blood flow, and can even cause premature labor.

Drinking alcohol puts the baby at risk for fetal alcohol syndrome (FAS). Not only is drug use (heroin, cocaine, methamphetamine, marijuana, etc.) illegal, it can also cause birth defects, miscarriage, or stillbirth.

Day 15: Have sex

Resist making sex a chore from the start. Do this often and for fun. Be spontaneous and passionate. After all, sex is what is likely to get you pregnant. Learning healthy love habits now will help strengthen your relationship.

If you don't have any known fertility problems, don't worry about the timing of intercourse at first. Instead, have unprotected sex frequently during your cycle.

Day 16: Reach your healthy weight

Do you know your body mass index (BMI)? Your doctor will likely calculate this number during the exam. If your BMI falls into the overweight or obese categories, talk to your doctor about healthy weight loss strategies. If your BMI is in the underweight category, talk to your doctor as well.

Day 17: Gather family medical history

Your baby's health is also affected by genetic factors rooted in your family tree. Before becoming pregnant, you should ask your parents or other relatives if there are any genetic conditions in your lineage. The same goes for your partner.

Reveal something? You can make an appointment with a genetic counselor to discuss your concerns and get further testing.

Day 18: Discuss recipes

Make sure your doctor knows you're trying to get pregnant so he can review your prescriptions, medications, or any other supplements you're taking. Some of these medications may not be safe during pregnancy.

Day 19: Find help for domestic violence

HeDomestic Violence Hotlineis a useful resource if you are experiencing violence in the home that may be affecting your health or the well-being of your unborn baby. Services are confidential.

Call 1.800.799.SAFE today to speak with a trained attorney.

Day 20: Sleep tight

Many parents worry about sleeping in the days after bringing their happy tears home. But sleeping during pregnancy can be just as difficult. Track your zzzs while you can.

Day 21: Limit Caffeine

Do you drink a lot of coffee or other caffeinated drinks? Daily intake recommendations for pregnant women are only around 12 ounces of coffee a day. If you are currently consuming more than this amount, try to wean off slowly.

Day 22: Drink water

A whopping 60 percent of your body is made up of water. Stay hydrated for optimal health. Women should drink 9 glasses of water every day. If you become pregnant, you may want to increase this amount. Ask your doctor for guidance.

Day 23: Learn how conception works

Increase your chances of getting pregnant by learning the basics.Family planningprovides a great resource for understanding how pregnancy works.

For starters, you need to have sex during your fertile window to allow the sperm to meet the egg either before or when it is released into your body. From there, the fertilized eggs travel down the fallopian tubes and must implant in the uterus for the pregnancy to continue. Half of all fertilized eggs fail to implant and are shed with the menstrual cycle.

Day 24: Make it disappear

While much of a healthy pregnancy depends on the woman, it's a good idea to have her husband checked as well. Around30 percentof infertility cases can be attributed to male factors.

Make sure he:

• planning a physical
• eat well
• exercises
• stop smoking and taking other drugs
• restrict alcohol

Day 25: Strengthen your immune system

During pregnancy, you are more susceptible to colds, flu and other illnesses. Get additional support for your immune system by eating a healthy, antioxidant-rich diet, taking vitamin C, and getting rest.

Day 26: Know what to do and what not to do

You're going to hear a lot about what is and isn't safe during pregnancy. Some of them are not so scientific. Other things are incredibly important to your growing baby's health. One of the hottest talking points? What foods to avoid during pregnancy

is pregnantover 10more likely than other healthy adults to contract Listeria from contaminated food. Now read the labels of your favorite foods to make sure they are pasteurized.

Day 27: Detour

Your job might be physically demanding or require some dangerous movements. But lifting heavy objects, standing for long periods of time, and bending over at the waist can lead to menstrual irregularities, fertility problems, or miscarriages.

Discuss your concerns and lifting recommendations with your doctor. If you become pregnant, avoid lifting heavy objects off the floor, lifting objects above your head, and repeatedly bending or bending over.

Day 28: Do something crazy

When you're pregnant, there are a number of activities that aren't safe for you or your growing baby. Before you get pregnant, do that last skydiving or roller coaster session. Starts, sudden stops, and other concussive forces from more extreme activities can cause placental abruption.

Day 29: Check your insurance coverage

It's important to check what your health insurance covers before you get pregnant. About1 millionWomen give birth every year without adequate prenatal care. Their babies are 3 times more likely to be born with low weight and 5 times more likely to die than the babies of women who have regular prenatal consultations.

Day 30: Communicate

You can get pregnant within the first few cycles, but it usually takes a lot longer for couples to see a positive sign. Before trying to get pregnant, make sure you are open and honest with your partner. Talking about any issues or frustrations you have on the way to the baby is key to maintaining a healthy relationship.

There's a lot to think about when it comes to adding a baby to your family. But with a little preparation, you'll be well on your way to a healthy pregnancy.