8 Pre-Pregnancy Self Care Tips

Contrary to what you think now, as women we’re expected to reproduce and while it may be easy for some, for others it takes lots of planning, prodding, scanning, screening, the gods aligned and sometimes a miracle. So, if you’re planning on conceiving or you think that your clock is ticking. Grab some coffee ☕ find a cozy spot, and let's get started with these 8 self-care tips. 😉

First things first:

1. Visit Your Doctor

Most of us don’t know what’s happening on our insides. A visit to the doctor will prompt a few tests or questions to help you plan better or to know what’s on the pregnancy road ahead.

2. Get Into a Regular Exercise Regime if Your Doctor Approves

Regular physical activity is essential for pre-pregnancy health. Engage in a fitness routine that suits your body and lifestyle. Aim for at least 150 minutes of moderate-intensity exercise per week. Activities like walking, swimming, yoga, and Pilates can help improve your overall fitness, manage stress, and support a healthy pregnancy.

3. Prioritize a Balanced Diet

One of the most important aspects of pre-pregnancy self-care is maintaining a balanced and nutritious diet. Prioritizing turning eating into a balanced and healthy affair from before you get pregnant will create a system that will keep you sane later on after baby comes. Focus on eating a variety of whole foods rich in vitamins, minerals, and essential nutrients. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals. Also, consider taking prenatal vitamins to ensure you're getting the necessary nutrients, including folic acid, which is vital for a healthy pregnancy.

4. Maintain a Healthy Weight

Maintaining a healthy weight is crucial for fertility and a smooth pregnancy. If you're underweight or overweight, it can affect your ability to conceive and increase the risk of complications during pregnancy. Consult with your healthcare provider or a registered dietitian to establish a healthy weight range for your body type and work on achieving and maintaining it. A dietitian can also help with point 3 above and point 5 below. 

5. Limit/Eliminate Harmful Substances

To boost your chances of a successful pregnancy, it's crucial to avoid or limit exposure to harmful substances. Quit smoking and avoid alcohol and recreational drugs. These substances can negatively affect fertility and harm a developing fetus. Speak with your healthcare provider if you need help quitting any of these habits.

6. Know your Ovulation Cycle

It's sometimes as easy as timing. When you ovulate (or release an egg from your ovary), that egg has a chance of getting fertilized. When that egg gets fertilized, you're pregnant. 

There are a few apps available (glowing, fertility friend, daysy, ovia) that help you track your ovulation, or you can use the calendar method. The easiest way is to count back first, figure out what day your next period will probably start. If your period is very irregular, this method won't work for you. From that day, count back 12 days and then another four. You're most likely to ovulate during this five-day range. Most of us have a 28-day cycle, there's a good chance you’ll ovulate on day 14. (Day 1 is the first day of your period; day 28 is the last day before day 1 of your next period.)

The easiest way is to count back first? Figure out what day your next period will probably start. If your period is very irregular, this method won't work for you.

7. Start Taking Folic Acid

It's important to get enough folic acid, the synthetic form of vitamin B9, also known as folate. Folic acid helps prevent neural tube defects (NTDs) – serious birth defects of the spinal cord (such as spina bifida) and the brain (such as anencephaly). The neural tube is the part of the embryo from which your baby's spine and brain develop. NTDs affect about 3,000 pregnancies a year in the United States. Neural tube defects occur at a very early stage of development, before many women even know they're pregnant – which is why it's important to begin taking folic acid before you start trying to conceive.

8. Don’t Worry, Be Happy

We all strive to live a stress-free life but unfortunately, it’s hard to follow. Sometimes it seems like the world and all its happenings are designed to keep us on edge. I find it easier sometimes to block out the unnecessary and truly focus my emotions and lifestyle on things that bring me joy.  Or you can do the opposite and be in a state of constant panic - living on the edge so to speak. If you’re generally not a happy person you have get to the heart of what makes you feel this way. For example, do you spend time comparing yourself to others, are you a worrier, do you gravitate to negative people? Science says, you become like the five people you spend most of your time. Hmm, I wonder if those five have to adults only because I'm like a kid sometimes.  The first step to happiness is to love yourself, who you are, your faults, your accomplishments, the essence of your character and most of all do things for yourself that give you joy.  We all know this,  true happiness only comes from within.

Bonus Tip - Strengthen Your Relationship

Strengthening your relationship is self care, because ensuring your partner has the support they need ensures they can also support you. A strong and supportive relationship with your partner is vital during the pre-pregnancy phase. Communicate openly about your desires, concerns, and expectations. Work together as a team to make healthy lifestyle choices, manage stress, and prepare emotionally for parenthood. Consider seeking couples counseling if needed to enhance your relationship.

Remember, you can’t pour from an empty cup. You can’t be happy until you are happy with yourself.

It's one of my many favorite quotes with regards to self care. Do you treat yourself? If not, pick a day of the month and do something for you. You'll thank your future self later.

 Did you do self care-ish leading up to getting pregnant? Let me know, comment below.