Beginning Your Fertility Journey

The decision to become pregnant can be an exciting and (maybe slightly) scary time. In a perfect world, everything in your life would line up perfectly when you make the decision to expand your family. Your finances would be in order; your relationship would be solid; your own mental, physical and emotional well-being would be in a good place. In short, your life would be stress free! But – as we know– that is never the case. The decision to get pregnant can feel pretty big. But there are things that you can do to make the transition easier and as stress free as possible. 

There are several important things that you should consider when thinking about getting pregnant. And that’s what we want to talk about today. Ideally, you would start thinking about these things six to 12 months BEFORE YOU WANT TO CONCIEVE. But most of them can be achieved or addressed in as little as 90 days. 

sTEPS:

1. See your doctor. It is important to get a general check up from your doctor before you start trying to conceive. They will discuss your current health, your personal medical history and your family’s medical history. They may suggest that you catch up on certain vaccines (if that is your jam), have a blood panel drawn (hello hormones!), or discuss medication changes since some medications are toxic to a growing fetus. Chronic diagnoses like diabetes or autoimmune disorders should be as well-controlled as possible before conception. 

2. Look at your lifestyle and make any adjustments as necessary. Stop smoking and alcohol intake. Decrease your caffeine to 2 cups of coffee (500 ml) per day. Certain substances that we take into our body can significantly affect your ability to get pregnant or have a healthy baby. 

3. Eat a balanced diet. Maintaining a healthy weight is crucial for a baby’s health. If you are overweight, a healthcare professional (nutritionist or dietician) may be able to help you with proper calorie intake. Eating a diet rich in healthy fats, proteins, carbohydrates, and fruits/ veggies will help put your body in the best possible place for conception. The FDA suggests eating 2-3 servings of fatty fish (e.g., salmon) per week. Avoiding fish high in mercury in the pre-conception and conception phases (e.g., swordfish) is also recommended. 

4. Maintain (or start) a sustainable exercise routine. Studies have shown that exercise is incredibly beneficial while trying to get pregnant and during pregnancy. If you are new to exercise, it is important to not “jump in” too aggressively into a new program. You can start with low impact options like walking, yoga, or swimming. If you are currently already active, it is perfectly safe for you to continue with your current routine. The current guidelines are 30 minutes of moderate cardiovascular exercise and two sessions of weight training per week to maintain a healthy lifestyle. The beauty of movement is that there are so many ways to do it! As long as it is safe and sustainable for you.

   AND YOU DON’T HAVE TO STOP ONCE YOU BECOME PREGNANT!

5. Start taking a prenatal vitamin. Current guidelines suggest that women should start taking a prenatal vitamin at least 3 months prior to planning to conceive. Taking at least 400 micrograms of folic acids daily significantly decreases the risk of spinal cord defects like spina bifida. Avoid high doses of any vitamin, particularly A, D, E and K. 

6. Go over your contraceptive (and off of it if it blocks hormones) and start tracking your ovulation cycle. In theory, you can get pregnant within days of going off your birth control. So don’t do it until you’re good and ready. Use an app or calendar to start tracking your fertile window so you know when you need to do *do the deed* to have the best chance of conception. 

7. Relax! Stress is one of the worst things for fertility. Getting a handle on your daily stress can only help. Try to have fun with the process and try not to put pressure on yourself. 

Overall, there can be a lot to think about if you’re thinking about expanding your family. The most important thing is putting your individual health first. Doing so will set you up for the most success. And it’s just as important to embrace the process!

There is so much more on this topic. Like we could talk for hours. So don’t get overwhelmed when looking up info. Take it one source at a time.

<3 the Recharged Performance Therapy Team

References

https://www.hopkinsmedicine.org/health/wellness-and-prevention/planning-a-pregnancy

https://health.clevelandclinic.org/how-to-prepare-your-body-for-pregnancy/

https://www.healthline.com/health/pregnancy/how-to-prepare-your-body

https://www.mindbodygreen.com/articles/preparing-for-pregnancy

Cline MK, Young N. Antepartum care. In: Kellerman RD, Rakel DP, eds. Conn's Current Therapy 2022. Philadelphia, PA: Elsevier 2022:1233-1240.

Gregory KD, Ramos DE, Jauniaux ERM. Preconception and prenatal care. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe's Obstetrics: Normal and Problem Pregnancies. 8th ed. Philadelphia, PA: Elsevier; 2021:chap 5.

Hobel CJ, Williams J. Antepartum care: preconception and prenatal care, genetic evaluation and teratology, and antenatal fetal assessment. In: Hacker NF, Gambone JC, Hobel CJ, eds. Hacker & Moore's Essentials of Obstetrics and Gynecology. 6th ed. Philadelphia, PA: Elsevier; 2016:chap 7.

Lateef OM, Akintubosun MO. Sleep and reproductive health. J Circadian Rhythms. 2020;18:1 PMID: 32256630 pubmed.ncbi.nlm.nih.gov/32256630/.