Preparation

The decision to have a child is a major step that should be well prepared for both emotionally and physically. Good preparation for pregnancy can not only help increase fertility but also improve the chances of a healthy pregnancy and birth. In this guide, we provide valuable tips on how to prepare optimally for pregnancy – both physically and emotionally.

A healthy lifestyle is the first step in preparing the body for pregnancy. Even if you are not yet pregnant, healthy habits can strengthen your body and support fertility.

Nutrition

A balanced diet is essential for fertility and a healthy pregnancy. Make sure you get enough vitamins and minerals, especially folic acid, which is very important for the baby’s development.

Tips:

1. Start taking folic acid supplements (recommended dose is 400 micrograms daily, starting about three months before pregnancy).
2. Eat a balanced diet with plenty of fruits, vegetables, whole grains, healthy fats, and protein-rich foods.
3. Avoid unhealthy foods such as fast food, heavily processed products, and too much sugar.

Weight and Fitness

A healthy body weight supports fertility and reduces the risk of pregnancy complications. Being overweight or severely underweight can affect fertility. Regular exercise helps keep the body fit and regulates hormone balance.

Tips:

1. Make sure to maintain a healthy weight, and aim for moderate weight loss or gain if necessary.
2. Engage in regular moderate exercise such as walking, swimming, or yoga to prepare your body for pregnancy.

Alcohol Consumption and Smoking

Alcohol and cigarettes can affect fertility and increase the risk of miscarriage as well as developmental disorders in the baby. It is advisable to avoid alcohol and cigarettes even before pregnancy.

Tips:

1. Stop consuming alcohol and cigarettes at least three months before pregnancy.
2. If you have difficulty quitting, seek support from your doctor or a counseling center.

Caffeine

High caffeine consumption can negatively affect fertility and increase the risk of miscarriage. Try to limit your caffeine intake to about 200 mg per day, which is roughly equivalent to one cup of coffee.

Tips:

1. Gradually reduce your caffeine intake if you consume more than the recommended amount.
2. Be aware that caffeine is also present in cola, tea, and chocolate.

Before you start trying to get pregnant, it is important to check your health and address any potential health issues.

Doctor’s visit and health check-up

A visit to the gynecologist or family doctor before pregnancy is advisable. The doctor can carry out a thorough examination to ensure that you are physically ready to have a child. Vaccinations should also be checked and updated if necessary.

Tips:

1. Schedule a health check-up in which your doctor will review, among other things, your blood values, vaccination status, and overall health condition.
2. Make sure that all important vaccinations (such as measles, rubella, chickenpox) are up to date.

Prevention of genetic diseases

If you or your partner have a family history of genetic disorders, it may be advisable to seek genetic counseling before pregnancy.

Tips:

1. If you have concerns, talk to your doctor about genetic tests that can help you learn more about the risk of hereditary diseases.

In addition to physical preparation, it is important to also prepare mentally and emotionally for pregnancy. Pregnancy can be challenging both physically and emotionally, so it is helpful to familiarize yourself in advance with the changes and responsibilities.

Partnership and communication

The partnership should be strengthened during this time, as pregnancy and the upcoming parenthood require a lot of communication and collaboration. Talk about your expectations, wishes, and fears, and plan how you can support each other.

Tips:

1. Talk openly about your ideas of parenthood, your fears, and the support you wish to receive from each other.
2. Also talk about practical aspects such as dividing tasks and financial planning.

Stress management and relaxation

Stress can negatively affect fertility and should be avoided. Relaxation techniques such as meditation, yoga, or deep breathing can help calm the mind and prepare the body for a healthy pregnancy.

Tips:

1. Practice relaxation techniques regularly to slow down daily life and reduce stress.
2. Make sure to take regular breaks and engage in activities that bring you joy.

The upcoming pregnancy and the time afterward bring financial and organizational challenges. Early planning can help avoid stress.

Financial planning

The birth and the first months with the baby can be expensive. It is advisable to address financial aspects early to ensure you are prepared for the changes.

Tips:

1. Create a budget that takes into account both the pregnancy and the baby period.
2. Inform yourself about government benefits such as parental allowance or child benefit, and plan for financial support.

Preparing the home

Prepare your home for the baby’s arrival. This includes setting up a nursery, acquiring baby essentials, and organizing the first months after birth.

Tips:

1. Start early with setting up the nursery and acquiring essential items such as a crib, changing table, and clothing.
2. Consider how you want to organize the first months after birth, for example with support from family or friends.