It is never too early to start thinking about optimizing your health for a future pregnancy.  Whether you are currently trying to conceive or still years away from babies, knowing this important information will help guide your path to pregnancy.

1. Talk With Your Doctor About Preconception Care
   During an office visit, we can discuss the topics presented here, but also tailor a preconception-plan especially for you.  It is important that existing medical conditions (such as depression, anxiety, high blood pressure, diabetes and asthma) be well controlled before pregnancy.  All prescription and over the counter medications should be discussed with your doctor as some could be unsafe during pregnancy. At this visit, we could also screen for sexually transmitted diseases and be sure you are up to date with vaccinations, especially rubella and varicella.  Finally, a review of any genetic illnesses or abnormalities present in a family should be done and referral to a genetic counselor made, if necessary.
2. Healthy Diet
   When planning for pregnancy you are “eating for two”, but in quality, not quantity.  It is important that you maintain a diet high in fruits, vegetables, lean proteins and whole grain carbohydrates.  Avoid simple sugars and high fat foods.  Though fish can be an important source of healthy Omega 3s, when planning for pregnancy we must be careful of the type and quantity of fish consumed.  Steer clear of tilefish, king mackerel, shark, and swordfish as they are known to contain high levels of mercury.  Limit tuna to 6 oz per week and salmon to 12 ounces per week.  Do not consume raw seafood or meats and be sure all hot dogs and lunch meats are heated to steaming before eating.  Having calcium and Vitamin D in your diet is important, but be sure all dairy products are pasteurized.  Finally, keep caffeine to 300mg per day or less, which comes to about 2 cups per day.
3. Avoid Toxins
   When planning pregnancy it is important to avoid tobacco, nicotine, recreational/illegal drugs and alcohol.  It is also best to avoid certain chemicals including those in paint thinners, paints, and insect and weed killers.  Individuals with pets in the home should refrain from changing cat litter or cleaning cages from rodents.
4. Prenatal Vitamin
   All women contemplating pregnancy should start a prenatal vitamin containing 400-800mcg of folic acid once daily at least 3 months prior to trying to conceive.
5. Achieve a Healthy Weight
   Make exercise a priority BEFORE getting pregnant. Plan to work up to 30min of exercise 5 times a week for optimal results.  Exercise is encouraged once you are pregnant as well. It helps to keep weight gains during pregnancy in an acceptable range.  Talk with your doctor to see if the types of exercise you are doing are appropriate for pregnancy.
6. Learn to Relax
   Knowing how to handle the everyday stresses of life is important at all times of life, but never more so than when pregnant.  Trying to conceive, pregnancy and early motherhood are all very stressful times in a woman’s life and we need the tools to keep that stress under control.  Having family support, a trusted friend or a therapist can be helpful.  In addition, yoga, mindfulness meditation and progressive relaxation can help those stressful times feel more manageable.
7. Detoxify Your Enviornment
   This is the perfect time to think about changing out highly chemical and toxic products in your home for more natural ones.
8. Get Your Partner Involved As Well
   Male partners contribute half of the baby’s genetic material.  A man’s sperm can be damaged by alcohol, drugs, tobacco, caffeine and toxins.  Making sure his health is optimized is extremely important.  Female partners need to be a strong support for a pregnant mom and set the tone for a healthy family, so making sure everyone is in the best health possible is a priority.  Partners should visit their own doctors for a check-up as well.