Before You Get Pregnant and Preconception Health

Before you conceive, you will need to prepare your body to carry a baby. This includes appropriate lifestyle changes, dietary considerations, and overall steps to improve your general well-being. Making sure that your body is in the best shape possible can greatly benefit your child’s future.

In this guide, we will take a deep dive into what is recommended for a healthy pregnancy, from choosing a pediatrician and health care providers to managing the changes your body may experience. Remember, being pregnant is not just about making sure the baby is doing well but also nurturing yourself during this unique time.

Your chosen healthcare worker will be a partner in the journey of birth and growth for your baby. They will be there from the very beginning so making sure whoever you choose is reliable and knowledgeable is essential. We’ll help you to learn how to choose a pediatrician that stands by your side for the best possible care.

We hope this comprehensive guide becomes your go-to resource, answering your questions, soothing your concerns, and helping you celebrate every moment of this remarkable journey from conception to childbirth and beyond.

Preparing for Pregnancy

Your chances of getting pregnant are highest during ovulation. Ovulation is a part of a woman’s menstrual cycle when a mature egg is released from the ovaries. After it’s released, the egg moves down the fallopian tube and stays there for 12 to 24 hours, where it can be fertilized.2 Ovulation usually occurs halfway through a typical menstrual cycle.

Tracking Ovulation

One of the first things you should do is begin tracking your cycle. Numerous apps help you to do this. Try keeping a menstrual diary by writing down when your period begins, and when you experience discharge. An increase in stretchy, clear vaginal discharge may be present just before ovulation. During ovulation, there may be a slight rise in body temperature.

Ovulation Calendar

An ovulation calendar is a tool that you can use to help you with becoming pregnant or help you avoid an unwanted pregnancy. A menstrual cycle, from the first day of your period to the first day of your next period, lasts 24-38 days.1 Ovulation happens around halfway through your cycle.2 This is when your ovary releases an egg. Your best chances to get pregnant fall within 6 days of ovulation—five days before and the day of.2 You are less likely to become pregnant just before and during your period.

Keep a calendar of your ovulation cycle. Note when your period begins and ends, and when you may be ovulating. There are many apps online that can help you do this.

Indications of Ovulation

Ovulation can create various physical experiences. For example, your basal body temperature may rise, and you might experience clear, thick mucus discharge. It is important to note that not all of these experiences are indicators of ovulating, and not experiencing them doesn’t mean that you aren’t ovulating.3

What Are Implantation Cramps?

Implantation Cramps can feel like a prickling, tingling, or pulling sensation in your abdomen. They can feel like period cramps but are usually not as severe. Implantation cramps affect about 30% of women.4 They can occur when a fertilized egg attaches to the wall of the uterus. Sometimes they are experienced alongside light spotting and shouldn’t last longer than a few days.

Nutrition During Pregnancy

During pregnancy, the body goes through lots and lots of changes. Building a whole human from scratch takes a lot out of you, so you need to nurture yourself accordingly. Taking the right vitamins, avoiding the wrong foods, and eating lots of the right wholesome foods are essential for your baby’s future well-being. Eating as much as your body needs is important. The current guidelines are to eat as normal during your first trimester, and then increase your calories by 350 per day during your second, and 450 calories per day during your third trimester.5 A way to add these extra calories into your day is by starting your day with a fresh green smoothie before your normal breakfast or supercharging your meals by adding in extra portions of vegetables and healthy fats. These additions serve two important purposes: ensuring you feel full, and fueling both you and your growing baby with essential nutrients.

Prenatal Vitamins

As soon as you decide to conceive, you should begin to think about prenatal vitamins. This is because the body’s need for certain things, such as folic acid, increases dramatically when you are pregnant.6 Consult your healthcare practitioner to find out which ones may be best for you.

Foods to Eat More Of During Pregnancy

A balanced diet is key to a smooth pregnancy journey. It’s all about taking in the right amount of macronutrients—think fats, carbs, and most importantly, protein. Protein plays a pivotal role in nurturing the growth of your baby’s tissues and organs. Several studies suggest increasing your protein intake substantially before and during your pregnancy is beneficial. Reach out for power-packed protein sources like chicken, shrimp, oily fish, and legumes.

But don’t overlook the importance of micronutrients, particularly Iron, Folic Acid, Choline, and Iodine. They’re vital for your baby’s growth and aid your body’s recovery post-pregnancy. These can be found in dark green vegetables, and beans, peas, eggs and lentils.3

Remember, it’s not only about what you eat but also about adopting a healthier lifestyle. Because, in the end, your well-being impacts your baby’s development directly.

Foods to Avoid When Pregnant

Just as there are foods that you should be consuming more of during pregnancy, there are also foods that are best consumed in moderation, especially during pregnancy. This includes foods high in added sugar and saturated fats, and most highly processed food and drink. It’s recommended to keep these foods below 15% of your overall daily calorie intake. Pregnancy is a time for nurturing your body and this is easiest to accomplish by picking nutrient-dense foods for every meal.8

This is the best time for you to be aware of what you are eating and how your food is made. Foodborne illnesses are more likely to occur in pregnant women and thus special care in keeping foods safe is recommended, such as cooking all meats as ‘well done’. Take precautions so you don’t consume unpasteurized (raw) juice or milk, raw sprouts, or some soft cheeses made from unpasteurized milk. Deli meats, luncheon meats and hotdogs should be reheated to steaming hot, or 165°F, to kill any lingering bacteria.8

While seafood is packed with nutrients like protein and omega-3 fatty acids, when pregnant you need to be aware that some fish have high levels of methylmercury which can harm a baby’s development. Safe seafood options include salmon, sardines or shrimp, as they usually have lower methylmercury levels. On the other hand, you should avoid fish like shark, swordfish, king mackerel, and tilefish due to their high mercury content. Also, try to limit white albacore tuna to 6 ounces per week. Always make sure your seafood is cooked well and comes from sustainable sources.

It is also recommended not to drink caffeine and alcohol as this can cause harm to the development of the baby during pregnancy and breastfeeding.8

Gestational Diabetes

Gestational diabetes occurs when the body’s ability to produce or utilize insulin is lowered, resulting in high blood sugar (glucose) levels. Gestational diabetes usually occurs between weeks 24 and 28 in the second trimester.10

Gestational
Diabetes Indicators

It’s not very common for gestational diabetes to show any indicators. Usually, your doctor will test you to see if you may be experiencing it, with or without indication.

Some of the indicators of gestational diabetes are:

  • fatigue
  • blurred vision
  • excessive thirst
  • excessive need to urinate
  • yeast infections

    • Causes of
    Gestational Diabetes

    Gestational diabetes occurs when the body’s ability to produce or utilize insulin is lowered, resulting in high blood sugar (glucose) levels.2 This usually occurs when insulin-resistance-inducing hormones that are being produced in the body increase. This can impair blood sugar regulation. Usually, insulin moves glucose from the bloodstream into cells for energy, but during pregnancy, slight insulin resistance keeps more glucose in the bloodstream to nourish the baby. If this resistance becomes too strong, it can result in elevated blood glucose levels and gestational diabetes.11

    Gestational Diabetes
    Identification and Management

    As there are seldom signs of gestational diabetes, the main way to find out that you may have it is via glucose testing. These tests are administered by your doctor.

    If your blood sugar is found to be too high after the follow-up test, you may be diagnosed with gestational diabetes.12

    The main management by doctors for gestational diabetes is lifestyle changes and, in severe cases, insulin injections.12

    Pregnancy Indicators

    Once you have decided to conceive, and prepared your body, you need to know the signs and indicators of pregnancy. Pregnancy brings about all sorts of changes, both physically and psychologically. Hormones run riot, your moods may become more sensitive than usual, and of course, there are the changes that come with creating a life. Following these indicators is essential for ensuring a healthy and comfortable pregnancy.

    Early pregnancy indicators can include cramping, missed periods, fatigue, nausea, breast changes, frequent urination, mood swings, temperature changes, high blood pressure, heartburn, and more. Additionally, you may experience implantation bleeding around week 4, elevated basal body temperature, increased heart rate, and changes in breast size and sensitivity.13

    Pregnancy Discharge

    Vaginal discharge during pregnancy can vary in colour, although normal discharge is usually clear or milky in colour. Discharge is usually heaviest during the last few weeks of pregnancy and may be tinged with pink mucus.

    Leukorrhea, or normal milky to clear discharge, is no cause for worry. If its colour changes to anything else, you should see your doctor immediately.14

    What is the Mucus Plug?

    Your body forms a mucus plug during mid to late pregnancy. It’s a collection of mucus that sits just in the cervical canal to protect your baby from bacteria or infection. Think of it like a seal that prevents anything from entering your uterus from the outside.

    When the mucus plug is tinged with blood it is known as the “bloody show”. The red colour comes from blood vessels that break when your cervix dilates and is nothing to worry about.15

    Medications During Pregnancy

    There may be times during your pregnancy when you feel unwell or ill. Over-the-counter medicines may not be safe to take while pregnant due to bad side effects on your baby, along with other unknown effects. It’s always the best idea to consult your healthcare practitioner or doctor before you take any medication at all while pregnant.

    Labour and Delivery

    Labour and delivery are the last phases of childbirth. You could be in labour for a few minutes or even days. There are three phases of labour where your body prepares for the birth, delivers the baby, and finally delivers the placenta.


    Phases of Labour

    Labour is typically divided into three main phases: early labour, active labour, and the transitional phase.


    Early labour:

    This is where your body prepares to deliver your baby. Your cervix begins to dilate, you may lose your mucus plug. Early labour goes from when you first experience contractions to when your cervix dilates to 6 cm.16

    Active labour:

    This is where your body actively begins trying to deliver your baby. Your cervix will go from 6 cm to 8 cm.

    Transitional phase:

    In this phase, you may experience intense contractions. Your cervix will completely dilate to 10 cm.



    Stages of Labour

    Within these phases, there are various stages of labour:

    Stage 1:

    Early labour to full dilation. This stage encompasses the early, active, and transitional phases.

    Stage 2:

    The pushing phase. Here, you’ll work with your body to push your baby through the birth canal. This stage ends with the birth of your baby.

    Stage 3:

    The delivery of the placenta. After your baby is born, the placenta needs to be delivered.16

    What is an Epidural?

    An epidural is used for pain relief during labour. It blocks all signals from your spine to below your waist. The medicine is delivered via a large needle into the epidural space that surrounds your spinal cord.17 Most women who have an epidural during labour feel little to no pain while giving birth.

    C-Sections

    A C-Section, or caesarean section, is where doctors surgically take the baby out of your uterus. You can request a c-section or may have to have one due to various birthing issues. The procedure involves an incision on the abdomen as well as one in the uterus. These are both then sewn up after the baby is pulled out. Nearly one-third of the babies born in the US are delivered via C-section.18

    Recovering from a C-Section may be done at home or the hospital. In the hours after the surgery, you will be on an IV with painkillers and anti-inflammatories. While you are in the hospital your doctor will likely encourage you to walk around as much as you are able. This helps to avoid blood clots.

    What is VBAC?

    VBAC or vaginal birth after caesarean is where you deliver a baby via natural birth after you have previously had a C-section. Historically once you have had a C-section, further pregnancy and births must also be delivered via surgery. These days VBAC is considered safe in certain situations. In fact, 75% of VBAC births are successful.19

    Baby Hospital Bag Checklist

    Having a packed bag ready to go for when you need to go to the hospital is always a great idea. You should make a comprehensive checklist with items such as onesies or bodysuits, bottles, diapers, wipes, clothes for yourself, toiletries baby blankets, etc.

    Newborn Care

    Now that you have gone through labour and birth, you get to take your beautiful new baby home with you. Caring for a newborn involves understanding their needs, and development, and ensuring their health and well-being. You’ll need to understand when something isn’t right and when to seek advice from a healthcare professional, as well as how to ensure your baby receives proper nutrition and builds a robust immune system. The best way to give your baby nutrition is breastfeeding, as breast milk contains everything your baby needs and can help with strengthening the emotional bond you and baby during feeding time.

    Get to know key considerations, like what is considered healthy brain development, how to address concerns such as milk allergies, and fostering a healthy environment. The most important thing to remember is to never be afraid to ask for help when you need it.20

    Newborn Immune System

    A newborn baby is susceptible to illnesses like viral infections and bacterial infections. By the time they are three months old, their immune system has matured somewhat, and they have better defenses against illness. Luckily, babies receive some support from the placenta immediately after birth.21 Breastfeeding also provides antibodies to help protect your little one.

    Nourish your Toddler’s Immune System for Daycare

    Once your baby has grown up enough, it may be time to consider daycare. Daycares are well-known for being a place where toddlers pick up all sorts of bugs, so helping them boost their immune system is important. Make sure to teach them good hygiene like regular handwashing. Try to provide a nutritious diet full of vitamins and nutrients. Nutrient-dense nutrition drinks for toddlers can be another good way of helping your child’s immune system.

    Newborn and Infant Brain Development

    Babies’ brains develop a lot in the first twelve months of life. You can help a baby to reach their full potential by making sure they get the best nutrition and mental stimulation. Engaging in activities that promote sensory exploration with playdough and fingerpaint, talking to and interacting with your baby, and providing a nurturing environment are crucial for their cognitive development.22

    Milk Allergy in Infants

    Some babies develop an allergy to cow’s milk. This can be distressing for the baby as well as their family. Indicators can include breathing difficulties, diarrhea, vomiting, and colic. Cow’s milk protein allergy (CMPA) is caused when a baby’s body recognizes the protein in the milk as a foreign body. An immune reaction is created where antibodies are made to fight against the protein molecules. A Cow’s milk protein allergy can be greatly helped by feeding a formula specifically designed to help an infant with CMPA like Nutramigen with probiotic LGG.

    Baby Gut Immaturity

    Some babies can be born with an immature gut. This could be because it does not produce enough of the enzymes needed to break down milk or formula. This is not a disease, but simply a digestive tract that doesn’t know how to work properly yet.24 Indicators of an immature gut may include vomiting, diarrhea, abdominal distention, and a generally unwell baby. Premature babies can be more prone to gut immaturity than full-term babies. 

    Post-Pregnancy

    Post-pregnancy is a time of recovery and bonding with your newborn. Having a strong support network can help to make the difference between struggling and enjoying the first few weeks or months. As important as it is to care for your baby, self-care is just as vital. Eat nutritious meals, sleep, and relax when you can, and be sure to talk to your doctor if you experience any symptoms of postpartum depression. Be sure to keep to the follow-up appointments with your pediatrician to monitor and track your baby’s wellbeing.

    The postpartum period is a time of wonder and discovery. It’s also a time of steep learning curves and self-discovery. Embrace the journey, seek support, and allow yourself the grace to adapt to the changes and discoveries that come with this beautiful and fulfilling phase of life.

    Conclusion

    The journey of pregnancy and birth is a transformative, challenging, and overall wonderful experience. It can be filled with a rollercoaster of emotions. Understanding the steps to a healthy pregnancy and how to give your baby the best start in life is essential.

    As you step into this new chapter, filled with love, excitement, and the unknown, trust in your ability to nurture and care for your little one. Cherish the journey, celebrate the milestones, and embrace the incredible gift of parenthood. From the anticipation of pregnancy to the miracle of birth and the joy of watching your child grow, may this guide serve as a companion on this remarkable voyage into parenthood.

    References:

    1. Welt C. Normal Menstrual Cycle. In: UpToDate, Post TW, ed. Wolters Kluwer. Updated April 17, 2023. Accessed January 29, 2024.

    2. Marnach M. Signs you’re ovulating (besides taking a test). Mayo Clinic. December 7, 2022. Accessed February 7, 2024.

    3. Whelan C. Ovulation symptoms: What to expect, timing, and tracking. Healthline. April 28, 2022. Accessed February 7, 2024.

    4. Harris N. Everything You Need to Know About Implantation Cramps. Parents. June 17, 2023. Accessed February 7, 2024.

    5. Kominiarek MA, Rajan P. Nutrition recommendations in pregnancy and lactation. The Medical clinics of North America. November 2016. Accessed February 7, 2024.

    6. Clark C. What nutrients you need while pregnant. Healthline. July 13, 2020. Accessed February 7, 2024.

    7. Metzger B. Symptoms & causes of gestational diabetes - NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. May 2017. Accessed February 7, 2024.

    8. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

    9. Macon BL. Gestational diabetes: Symptoms, causes, treatment. Healthline. September 13, 2022. Accessed February 7, 2024.

    10. Rodriguez BSQ. Gestational diabetes. StatPearls [Internet]. August 8, 2023. Accessed February 7, 2024.

    11. Metzger B. Symptoms & causes of gestational diabetes - NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. May 2017. Accessed February 7, 2024.

    12. Mayo Clinic staff. Gestational diabetes. Mayo Clinic. April 9, 2019. Accessed February 7, 2024.

    13. Holland K. Pregnancy symptoms: Early signs you may be pregnant. Healthline. June 26, 2023. Accessed February 7, 2024.

    14. Vaginal discharge during pregnancy: Color and meaning. Medical News Today. January 2020. Accessed February 7, 2024.

    15. Cleveland Clinic medical professional. Mucus plug: What it is, looks like & means. Cleveland Clinic. June 7, 2021. Accessed February 7, 2024.

    16. Cleveland Clinic medical professional. Labor & Delivery: Signs, Progression & What To Expect (clevelandclinic.org). Cleveland Clinic. February 16, 2022. Accessed February 7, 2024.

    17. Santos-Longhurst A. Epidural Pros and Cons: Should I get one during labor? Healthline. September 10, 2021. Accessed February 7, 2024.

    18. Krans B. C-section (cesarean section): Purpose, procedure & risks. Healthline. July 17, 2018. Accessed February 7, 2024.

    19. What is vaginal birth after cesarean (VBAC)? Eunice Kennedy Shriver National Institute of Child Health and Human Development. January 9, 2017. Accessed February 7, 2024.

    20. Mayo Clinic staff. Infant and toddler health newborn health. Mayo Clinic. August 23, 2023. Accessed February 7, 2024.

    21. Cleveland Clinic. Is your newborn baby’s immune system strong enough? Cleveland Clinic. November 27, 2023. Accessed February 7, 2024.

    22. Mayo Clinic Staff. Infant development: Birth to 3 months. Mayo Clinic. February 10, 2023. Accessed February 7, 2024.

    23. Milk allergy in babies: Causes, symptoms, and diagnosis. Medical News Today. July 29, 2022. Accessed February 7, 2024.

    24. SickKids staff. AboutKidsHealth. Diagnosis of an immature gastrointestinal (GI) tract in premature babies. October 9, 2009. Accessed February 7, 2024.

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