Preparing for Pregnancy: 10 Things to Do Before Trying to Conceive

Preparing for pregnancy is about more than simply deciding to have a baby. The months before conception are a wonderful time to look after your health, build healthy habits and prepare yourself physically and emotionally.

1. Have a preconception check-up
Speak with your gynaecologist or healthcare provider, especially if you have a medical condition, take regular medication, have had previous pregnancy complications or have concerns about fertility.

2. Start folic acid
Folic acid is recommended before conception and during the early weeks of pregnancy to help reduce the risk of neural tube defects. For most women, 400 micrograms daily is recommended. Some women may need a higher dose, so check with your doctor.

3. Nourish your body
Focus on a balanced and varied diet with plenty of vegetables, fruits, whole grains, pulses, nuts, seeds and good sources of protein. There is no single food or "fertility diet" that guarantees conception.

4. Stay physically active
Regular, moderate movement can help support overall health and wellbeing. Walking, strength training, yoga and mobility exercises can all be part of an active lifestyle before pregnancy.

5. Avoid smoking and alcohol
If you are planning a pregnancy, it is best to avoid smoking, recreational drugs and alcohol. If you need help stopping, speak with your healthcare provider.

6. Review your medicines and supplements
Tell your doctor about everything you take, including prescription medicines, over-the-counter medicines, vitamins and herbal supplements. Do not stop prescribed medication without medical advice.

7. Check your vaccinations
Make sure your vaccinations are up to date before pregnancy. Your doctor can advise you on which vaccinations may be appropriate for you.

8. Prioritise sleep and stress management
Preparing for pregnancy is also about your mental wellbeing. Aim for good-quality sleep and make time for activities that help you relax and feel grounded.

Gentle yoga, breathing practices, meditation and mindful movement can be wonderful ways to develop body awareness and create a calmer routine.

9. Prepare your body with yoga
Preconception yoga can focus on gentle movement, strength, mobility, breathing and relaxation. The aim is not to "boost fertility" or guarantee conception, but to support your overall physical and emotional wellbeing.

If you are undergoing fertility treatment or have a medical condition, your practice should be personalised and discussed with your healthcare team.

10. Give yourself time
Pregnancy does not always happen immediately, and everyone's journey is different. If you have concerns about your fertility or have been trying to conceive without success, speak with your gynaecologist or fertility specialist.

Preparing for pregnancy is not about perfection. You don't need to change everything overnight. Start with small, sustainable habits and give yourself time to prepare.

Eat well. Move regularly. Rest. Breathe. Take care of your emotional wellbeing.

Most importantly, listen to your body and seek professional guidance when you need it.

Your journey towards motherhood can begin with taking care of yourself first. 🤍