Pregnancy is an experience that is filled with many new experiences and lots of responsibilities. It is important to learn as much as you can about pregnancy when planning to fall pregnant. You need a healthy body to ensure a healthy environment for your baby to develop and grow in.
It is advisable that you and your partner visit your doctor for a general check-up at least 3- 6 months before conception. The healthier you are, the healthier is the environment for your baby to grow in.
You and your partner need to make this a couples discussion. During this conversation, each one must share their expectations and fears of pregnancy and having a child. The couple must also think ahead and even thinks about which doctor or midwife you will visit during your pregnancy, which birthing facility you will use for the delivery and recommended is to talk about parenting.
Nutrition:
Balanced and healthy nutrition practice is a priority for good preparation for a good pregnancy. The mother's body will provide the essential nutrients to your baby but if there is a nutrient deficiency in the body you will not be able to ensure an optimal environment for your baby to develop.
Vitamins tablets are supplements and do not replace a healthy diet. Do not skip meals or rely on fast food. A healthy diet includes whole grains, fresh fruit and vegetables, dairy products and food high in protein.
Avoid a high intake of salt, sugar and fats. It is advisable to start avoiding processed foods, raw eggs, raw meat and poultry, ready-to-eat food and pre-cooked meals. These foods may contain listeria or salmonella which are bacteria that can be harmful to your baby.
You may start eating smaller meals but more frequent meals and eating quality snacks. You need to take in about 8 glasses of water in 24 hours.
Weight:
Being underweight or overweight influences your chance of falling pregnant and also have an effect on your pregnancy and on the baby.
Conception may be more difficult if you are very thin or exercising excessively. The effect on the pregnancy and baby is that your risk for having a low birth weight baby increases.
It is recommended to try to achieve an appropriate weight before falling pregnant. Start following a balanced diet, exercise strategy and seek the help of a dietician.
Teeth and oral health:
Schedule an appointment with your dentist for a check-up. It is recommended to get dental work if required, done before falling pregnant. There are worries that some dental procedures and medication may be harmful to the developing fetus. Studies show that gum diseases and oral infections can increase the risk for premature birth and low birth weight. With saying that, we need to refer to recent reviews of research that show that dental care to prevent, identify and treat dental problems is important for a healthy pregnancy and a healthy baby. The best is to speak to your dentist about the findings of the studies and reviews available.
Exercise :
Exercise improves muscle tones, strength and stamina. Stronger muscles minimize back pain and common discomfort. Exercise boosts your energy levels which may help you during pregnancy when your energy levels are low and when feeling cranky. Walking, biking and swimming are good activities if you are not already exercising. Exercise in moderation, excessive exercising can diminish fertility. Keep in mind that overheating (temperature 38°c or above) during pregnancy may be harmful and we discourage sauna, body heat wrap and hot tub. Keep your body temperature low during and after exercise by drinking plenty of liquids and taking a lukewarm shower or bath after exercising. It is best to start exercising according to this information, by doing this you will not be at risk when you are not aware that you already conceived. Discuss your exercise program with a sports scientist or trainer.
Home and work hazards:
Make your house safe from toxic chemicals; make a list of all chemicals in and around your house and workplace. These chemicals may include lead, mercury, pesticides and insecticides, or in food and can cause a variety of serious problems. If you work at a health institution avoid exposure to x-rays and chemotherapies. Avoid contagious and infectious diseases.
Some helpful tips to help you to avoid exposure to toxins:
Wash fruit and vegetables to remove herbicides and pesticides.
Leave your home during household pesticide application.
Limit your contact with dangerous workplace chemicals.
Do research about chemicals used in hobbies
Remove lead-based paint
Avoid eating fish that tend to contain high levels of mercury
Health tips:
Follow a well balanced nutritious diet and your diet should be rich in folic acid
It is advisable to start with a maternity supplement containing folic acid or folic acid on its own, the recommended dose is 400mcg folic acid. Folic acid decreases the risk of your baby having any neural tube defects.
Try to reach your goal weight.
Try to maximize your health and fitness
Limit caffeine intake
Avoid medication that is not safe during pregnancy. It will be good to discuss the safety of your chronic medication if you are on any, during pregnancy and breastfeeding.
Avoiding alcohol, heavy alcohol use during pregnancy may have an influence on your baby’s brain and nervous system development and facial deformities in babes.
You and your partner need to stop smoking. Smoking may influence your chance to conceive and is also dangerous for a developing fetus.
Make sure that all your vaccinations are up to date, especially rubella (german measles)
Know your HIV status
Do you need genetic counselling?
Reference:
Andrea Robertson 2013; Preparing for birth: Mothers
Baby talk consulting; Expectant mother’s guide
Ellie Whitney & Sharon Rady Rolfes; Understanding Nutrition
ICEA 2011; The ICEA guide to pregnancy and birth
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