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Planning For a Healthy Pregnancy

 

Planning For a Healthy Pregnancy

 

 

Pregnancy is an exciting journey filled with new experiences. Your body will go through changes as it grows a new life, and taking steps to prepare can make a big difference for you and your baby. This guide will help you get ready for pregnancy, understand what to expect, and improve your chances of conceiving!

 

What to Expect During Pregnancy

 

 

First Trimester (Weeks 1–12)*: Your baby’s vital organs start to develop. It is normal to experience nausea, fatigue, and mood swings.

Second Trimester (Weeks 13–26): You may feel more energetic. Your baby starts moving, and your bump becomes noticeable.

Third Trimester (Weeks 27–40): Your baby grows rapidly, and you may feel more physical discomfort as your body prepares for birth.

*(Pregnancy date actually begins from the first day of your last menstrual period. This is called the gestational age of the pregnancy. This means that by the time you know you’re pregnant, you’re already about four weeks along. Because the first two weeks of pregnancy are part of your normal menstrual cycle, the first week is your period and the second week is ovulation).

Pregnancy is a time of change, so it’s important to stay informed, take care of yourself, and seek support where needed.

 

Steps to Prepare For Pregnancy

Follow these simple steps to boost your health and give your baby the best start in life:

 

1) Essential Supplements

 

  • Take Folic Acid Daily
  • Start a 400-microgram folic acid tablet daily, 2–3 months before trying for a baby. Continue for the first 12 weeks of pregnancy.
  • This reduces the risk of neural tube defects (serious birth defects that occur when the neural tube, the structure that develops into the baby's brain and spinal cord doesn't close properly during early pregnancy) by 70%.

Some women might need a higher dose if:

  • You are obese (BMI 30 or above).
  • You have diabetes or certain medical conditions.
  • You take specific medications (e.g., for epilepsy).
  • Talk to your GP to see if a higher dose is needed.
  • Didn’t plan the pregnancy? Start folic acid as soon as you find out.

  • Add Vitamin D:

  • Take 10 micrograms daily.
  • Avoid supplements with Vitamin A (retinol), which can harm your baby.  (Vitamin A is essential for fetal development, but excessive amounts especially in the form of retinol or retinoids can be harmful during pregnancy) as it can cause risk of birth defects and toxicity.
  • Research from the American College of Obstetricians and Gynecologists (ACOG) highlights Vitamin D’s role in supporting healthy fetal development.

 

 

2) Lifestyle

 

  • Eat a Healthy Diet:

  • A diet rich in fruits, vegetables, whole grains, and fibre boosts fertility and supports your baby’s development.
  • Limit sugary and fatty foods.
  • According to the World Health Organization (WHO), maternal nutrition before and during pregnancy is crucial for the baby’s growth and long-term health.

  • Physical Activity:

  • Aim for 2–3 hours of moderate activity weekly, like walking, swimming, or yoga.
  • The Centers for Disease Control and Prevention (CDC) recommends regular exercise to support fertility and a healthy pregnancy.

  • Limit Alcohol and Caffeine:

  • Avoid alcohol and recreational drugs, as they can harm the baby and reduce fertility.
  • Limit caffeine to 200mg/day (about two cups of coffee).
  • The March of Dimes (U.S. based nonprofit organization) recommends avoiding alcohol entirely during pregnancy to prevent fetal alcohol syndrome.

 

3) Medical & Vaccination

 

  • Check Your Medications with your GP before trying to conceive, especially if you:

  • Have medical conditions like diabetes or epilepsy.
  • Take regular medication.
  • Your GP can adjust treatments safely.

  • Get a Smear Test and STI (Sexually Transmitted Disease)Screening your cervical smear before pregnancy, as treatment may not be possible during pregnancy.

  • Test for sexually transmitted infections if needed; untreated infections can harm fertility and your baby.

  • Stay Up-to-Date with Vaccinations:

  • Ensure your MMR (measles, mumps and rubella vaccines are complete to avoid rubella.
  • Get vaccinated against COVID-19 if needed. It’s safe and protects against severe complications.
  • The CDC and WHO stress the importance of maternal vaccination for preventing infections during pregnancy.

 

4) Environmental Factors

 

  • Consider Work and Travel Hazards:

  • Avoid exposure to harmful substances like (radiation exposure, solvents & chemicals, cosmetic chemicals etc at work.
  • Check for risks like the Zika virus before traveling abroad.

 

5) Age & Timeline

 

  • Understand your Biological Clock:

  • Fertility declines with age, especially after 35, and the risk of miscarriage or complications increases.

  • How Long Will It Take?

  • Most couples conceive within 1 year of regular, unprotected sex.
  • If you’re under 35 and haven’t conceived after 1 year (or 6 months if over 35) then it is recommended to check in with your GP.

 

6) During & After Pregnancy

 

  • When You’re Pregnant:

  • Notify your GP or midwife when your test is positive to arrange care and scans.

  • Planning the Next Pregnancy:

  • Wait at least 18 months after delivery before trying again to lower risks of premature delivery and other complications.

 

Take Away

 

Planning for a healthy pregnancy is one of the best ways to give your baby a strong start in life. By making informed choices, staying proactive about your health, and seeking professional guidance when needed, you can navigate this exciting journey with confidence. Remember to prioritise proper nutrition, exercise, and essential supplements like Folic Acid and Vitamin D. Avoid harmful habits, maintain a healthy weight, and address any medical or lifestyle concerns with your healthcare provider.

For more information on fertility diets, check out LUMIROUS’s previous blog posts. You can also contact us via our Whatsapp community: Fertility Support Group

 

References

 

  • Office of Disease Prevention and Health Prevention (2025, January 31).
  • Centers for Disease Control and Prevention (2024, May 15).
  • NHS (2023, April 26).
  • Austrailian Government Department of Health and Aged Care (2021, May 24).

 


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