Physical Wellbeing & Conception

Physical well-being is an essential factor when trying to conceive. Some simple lifestyle choices may increase your chances of a healthy future pregnancy.

Exercise
Make sure you move every day. It doesn't have to be strenuous. Gentle exercises like walking, yoga, and pilates still give your body an endorphin rush. Exercise is beneficial for physical and mental health.

Nutrition
Make good food choices. Eat simple, natural, real, unprocessed foods as much as possible. Shop mainly in the fresh produce section. Drink water—at least 8 glasses a day. A well-hydrated body functions better and helps circulate nutrients.

Reduce Stress
No evidence has linked the effects of stress to increased rates of infertility or miscarriage. However, no one can deny the positive health benefits of trying to reduce stress in our lives. Meditation, relaxation techniques, exercise, yoga, strong family and support networks, and even seeing a counsellor to talk about your feelings can only benefit your overall health and well-being. In turn, this gives you a better chance of a successful and healthy pregnancy when the time comes.

Sleep
Getting enough good-quality sleep is vital for cell regeneration and hormone regulation. Melatonin levels increase while we sleep, which is essential for producing good-quality eggs and maintaining a good ovarian reserve.

Supplements
Pregnant women may require nutritional supplementation due to the lack of essential nutrients in our soil and food supply. At a minimum, 400mcg (micrograms) of folic acid per day dramatically reduces the risk of a baby being born with a neural tube defect. It should be taken three months before conception and during the first three months of pregnancy.

In addition, iodine is essential for brain and nervous system development, and 150mcg daily is ideal throughout pregnancy and breastfeeding.

Omega-3 fatty acids (or fish oils) are also essential in pregnancy, while probiotics are great for keeping your digestive system moving and supporting babies' developing immune systems.

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Caffeine
Studies have shown that women who drink more than one cup of coffee daily are half as likely to conceive as those who drink one cup or less per day. Try drinking herbal tea and more water instead.

Alcohol
Alcohol can affect the health of both the sperm and the egg, reducing your chances of conception and increasing the risk of early pregnancy loss. No alcohol is the best option when trying to conceive.

Stop Smoking
Smoking is one of the first things you should eliminate when trying to get pregnant. It can seriously damage your baby and may result in miscarriage or premature birth. If you need help quitting, speak to your healthcare provider for assistance.

If you are uncertain about your physical well-being before conception, don't hesitate to contact your midwife or healthcare provider.

Disclaimer: Check with your GP or midwife if you have any pre-existing thyroid issues.