Things to do before getting pregnant, for a healthy baby
At some point in time, most married couples consider having a baby. Having a bundle of joy of your own can surely help revive the newness of a relationship. While it is very easy for some couples to conceive, especially if they are young and physically fit, it might require some effort on part of other couples. Primarily, it is a Woman’s body that needs to be ready to conceive and grow a child. So, if you are planning a baby within the upcoming months or year, there are certain things that you must consider doing before getting pregnant. Read on to know more…
First things first, you need to nourish your system to make it easier for your body to conceive and nurture a small life inside of you. Due to unhealthy eating patterns, lack of physical activity and certain food/beverage or substance addictions the fertility in an average woman has declined in modern times.
So, preparing your body by making the right kind of nutritional choices is very important. Let us share with you certain points that must be kept in mind.
What to Quit
- Quit Smoking and Alcohol at once when you plan to conceive. Both these substances create an unhealthy environment in your body to have a baby. Not to mention, these are an absolute no once you conceive.
- Reduce your intake of Coffee. Some of us are fairly dependent on Caffeine. You can enjoy your morning cup with up to 200 mg of Caffeine per day but no more than that.
- Refined Sugars are responsible for low-degree inflammation in your visceral organs. This inflammation might affect your reproductive system as well by disturbing your hormones. So, even if you are not diabetic, cutting out refined sugars from your diet would improve your egg quality and give you better odds of conceiving.
- Trans-fat that we usually consume in the form of fried foods, processed foods and bakery items are not supposed to be good for women who are trying to get pregnant. These fats reduce your body’s Insulin sensitivity, making you prone to irregular ovulation.
Foods that can help you get pregnant
Fruits and Veggie salads:
This probably is a no-brainer as all of us know that fruit and vegetable salads are a great way to load up on Vitamins, minerals and lots of antioxidants. When you want to have a baby, you do not want to be suffering from nutritional deficiencies. The baby will derive all its nutrition from you so, you better have your reserves all full!
Include a lot of Leafy Greens and Citrus fruits in your diet. You can have Spinach, Kale, Brussel sprouts, Broccoli, Oranges, Grapefruits, and Berries etc. All of these are packed with Folic acid that is believed to improve Ovulation. Women who are looking forward to getting pregnant must start taking Folic Acid supplements after consulting their doctor. These should be started at least 3 months before trying for a baby. This prenatal Vitamin is vital to prevent neural tube defects in the baby.
A word of advice here for the men as well. Eating lots of leafy Greens, Green veggies, as well as seasonal fruits, helps to improve the sperm quality. This boosts the chances of the sperm reaching the Ovum and decreases the chances of genetic abnormalities in the baby or poor fetal quality leading to failure to thrive in Woman. After all, the baby grows from a healthy male cell and a healthy female cell.
There are studies that show that Women who consumed plant-based proteins over animal-rich proteins had better chances of getting pregnant. Therefore, instead of running towards Protein powders or eating a lot of meat look for Vegetarian alternatives like Paneer, Tofu, Kidney beans, Chickpeas, Lentils and nuts. If you would rather go for animal-proteins, you may take: Egg Whites, Whole eggs, White meat poultry and Oily fish like Salmon
Load up on Iron when trying to conceive as Anemia is a very common condition in pregnancy. Iron deficiency can lead to you feeling very drained and washed out when you get pregnant. Also, your baby might end up being weak if your Iron levels are below normal. Include foods like Pomegranates, Apples, Anjeer or figs, Pumpkin seeds, Spinach, Raisins etc.
Monounsaturated fats are excellent to decrease inflammation in the body and increase Insulin sensitivity. Inflammation is responsible for disturbances in ovulation, conception and healthy development of the baby in early stages. So, switch your butter and Ghee with healthier fats like Almonds, Walnuts, Olive oil, Avocados, Chia seeds, Flax seeds, Oily fish and peanut butter. The Omega-3-fatty acids present in all the above foods help to improve blood flow to reproductive organs and helps to regulate the levels of reproductive hormones.
Including dairy products like Milk, Cheese, Yoghurt in your diet is vital to prepare your body for pregnancy. You do not need to go for Low-fat dairy or Full-fat dairy altogether. Maintain a healthy mix of both to get a healthy dose of Calcium, protein and fats.
Other things to consider before getting pregnant
Hydration is important
If you keep well hydrated by consuming plain water, coconut water or fruit-infused waters before conceiving, you will have a comfortable pregnancy. Many typical pregnancy problems like Edema in feet, frequent headaches, nausea and constipation are all related to lack of water in your body.
You can start Kegel exercises and prenatal yoga when you are trying to have a baby. Light stretches and Walking is good for you to do. If you keep active, you can easily stay away from excessive weight gain, muscular and joint aches.
Getting enough sleep prepares your body to meet the physical and metabolic demands of pregnancy. So, women who are planning a baby must skip the late night movies and internet surfing and catch up on their sleep.
Routine check up
It is important to see your health care provider for routine checkups not only, for your health but also for the sake of having a healthy baby. Your doctor would screen you for: Thyroid hormone discrepancies, Anemia, Vitamin deficiencies as well as get a basic reproductive hormone check for you. You or your partner must both get certain tests done to make sure that all the issues are taken care of before the baby is conceived.
We are sure the above tips would help all the couples trying for a baby in lack of any other major health issue. Did you find these tips useful? Are there any more tried and tested tips that you would like to share with your fellow readers?
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