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How to prepare your body for pregnancy: 12 tips and the science behind them

How to prepare your body for pregnancy: 12 tips and the science behind them

Talking to your doctor is especially important. This article should not be considered medical or legal advice.

Baby fever got you looking up baby names? We get it! If you’re trying to conceive now or just thinking about it, you've likely tuned in to all things health and pregnancy. You're probably already a pro at all the Trying to Conceive (TTC) basics, but what about those confusing "rules" about vitamins, exercise, and whether you can still enjoy a glass of wine (asking for a friend)? 

Overwhelmed by preconception advice? Between your grandmother's "wisdom," Dr. Google's endless opinions, and that pregnancy book your bestie swears by, it's tough to know what's true and what's not. The best thing you can do is speak to your healthcare professional. In the meantime, don't worry, we're here to help you sort through some of the madness!  

In this article

  1. 1. Start taking a prenatal vitamin before TTC — especially one with folic acid.
  2. 2. Talk to your healthcare professional about medications and vaccinations.
  3. 3. It’s OK to drink coffee when you’re trying to get pregnant (but it might be time to drink less)
  4. 4. Getting into an exercise routine now could help make your pregnancy easier in the long run
  5. 5. Training your pelvic floor muscles before pregnancy can be beneficial
  6. 6. Good oral hygiene now can help lower the risk of dental problems during pregnancy.
  7. 7. Talk to your doctor about your body weight as you prepare for pregnancy.
  8. 8. It’s best to avoid eating fish high in mercury if you’re trying to conceive.
  9. 9. Consider switching to a fertility-friendly lubricant while TTC.
  10. 10. As you age, preparing your body for pregnancy stays (mostly) the same.
  11. 11. Limiting your alcohol intake before you get pregnant really is a good idea.
  12. 12. If you smoke, now is the perfect time to stop.
  13. Related blog articles

1. Start taking a prenatal vitamin before TTC — especially one with folic acid.

According to the CDC, folic acid is a powerful supplement to prevent neural tube defects such as anencephaly and spina bifida.1 The CDC recommends that all women of reproductive age take a 400 mcg folic acid supplement daily, even if they're not currently trying to conceive.1 While folic acid is added to some foods like enriched cereals, pasta, rice, and bread, you can also find folate in beans, oranges, and dark leafy green vegetables.1 The easiest way to make sure you’re getting enough of the good stuff is to eat a diet rich in folic acid and take a daily vitamin.1 Family history of neural tube defects? Ask your doctor if you need more folic acid.

Hoping to get pregnant soon? Talk to your healthcare provider about prenatal care.2 In addition to folic acid,  daily vitamins also contain other essential vitamins and minerals needed before, during, and after pregnancy.2 According to The American College of Obstetricians and Gynecologists (ACOG), taking a prenatal vitamin before your pregnancy may also reduce nausea and vomiting.2

2. Talk to your healthcare professional about medications and vaccinations.

TTC? Don't forget to discuss any medications or vaccinations with a healthcare professional. It's an important step!

Whatever medications you take — prescription, over-the-counter drugs, or even vitamins and supplements — talk to a healthcare professional about how they could impact TTC and pregnancy.3 It’s also a great opportunity to talk to them about getting off birth control and how your body might respond to the change, especially if you’re using birth control pills or an IUD.

Vaccinations are also important to track, so now’s a good time to find your vaccination records and check that you’re up to date on your shots.4

3. It’s OK to drink coffee when you’re trying to get pregnant (but it might be time to drink less)

“Should I stop drinking coffee when trying to get pregnant?” is one of the first questions people ask when TTC. Good news, coffee lovers!  While ACOG recommends limiting caffeine during pregnancy, there's no clear evidence that you need to cut it out completely while trying to conceive.5

A 2020 review of clinical studies suggests that moderate caffeine intake may not affect your chances of getting pregnant.5 So while there’s no need to give up caffeinated beverages when TTC, it's wise to consider reducing your intake during pregnancy. ACOG agrees with current research suggesting moderate caffeine intake while pregnant does not cause miscarriage or preterm birth.6

So, how much coffee is "too much"? ACOG suggests sticking to less than 200mg of caffeine daily (that's about one 12-ounce cup). But as always, your healthcare provider can give you the most personalized advice.

4. Getting into an exercise routine now could help make your pregnancy easier in the long run

To boost your fertility and have a healthier pregnancy, ACOG recommends regular exercise before, during, and after pregnancy (with some modifications as your body changes).7 Chat with your healthcare provider about the best exercise plan for you.  Observational studies have shown that being physically active pre-pregnancy can lead to a healthier pregnancy and postpartum, including decreased likelihood of gestational diabetes, cesarean births, and postpartum depression.7

The pre-pregnancy period is an ideal time to embrace healthier routines!7 Has it been a while since you’ve gotten your heart rate up? The latest U.S. Department of Health and Human Services Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy.8 

5. Training your pelvic floor muscles before pregnancy can be beneficial

Did you know strengthening your pelvic floor muscles before pregnancy can help reduce the chance of bladder leaks later on? According to a 2020 study, individuals who participated in a pelvic floor muscle training program while pregnant showed significantly reduced urinary incontinence.9 The National Association for Continence (NAFC) says pre-pregnancy is an ideal time to engage in exercises to improve your pelvic floor and core strength.10 Consider adding exercises like Kegels to your current routine to build a strong pelvic floor. As always, talk to your healthcare provider before starting any new exercise or physical training program.

6. Good oral hygiene now can help lower the risk of dental problems during pregnancy.

Pregnancy can make you more susceptible to gum disease and cavities.11,12 According to the Centers for Disease Control and Prevention (CDC), gingivitis occurs in nearly 60 to 75% of those who are pregnant, possibly due to changing hormones.11 Additionally, one in four women of childbearing age has untreated cavities.11 Pregnancy can impact your oral health in a couple of surprising ways. The CDC11 points out that cavity-causing bacteria can be passed from mother to baby during pregnancy and after birth, and the American Dental Association (ADA) notes that morning sickness can increase tooth erosion due to stomach acid.12  

Both the CDC and the ADA recommend preventive care. If you haven’t seen a dentist in a while, now is the time.

7. Talk to your doctor about your body weight as you prepare for pregnancy.

A healthy weight for you may be slightly more complicated than just stepping on a scale. It's an important conversation to have with your healthcare provider as it can affect both your fertility and pregnancy. The relationship between weight and conception is complex, so let's take a closer look.

Losing weight before pregnancy

Both ACOG and the American Society for Reproductive Medicine (ASRM) recommend losing weight if you’re overweight or obese before trying to conceive. Obesity may result in irregular menstrual cycles and ovulation, though even those who are ovulating regularly tend to have lower pregnancy rates than those in a normal BMI range.13 During pregnancy, obesity can put you at risk of high blood pressure, preeclampsia, gestational diabetes, and obstructive sleep apnea.14 Losing weight pre-pregnancy is the best way to decrease these risks, and although ACOG encourages trying to reach a BMI in the normal range before attempting pregnancy, even losing a small amount of weight can be helpful.15

A 2018 study found that lifestyle-focused weight loss programs improved menstrual cycle regularity and ovulation in obese women, increasing their chances of conceiving.16 However, a 2020 study found that an intensive lifestyle intervention did not improve fertility or birth outcomes.17 Since studies on this topic vary, please be sure to talk to your healthcare professional about what is best for you.

Gaining weight before pregnancy

If you are underweight, your body can stop making estrogen.18 This can lead to irregular menstrual cycles or anovulation (when your body doesn’t ovulate).18 According to the Office on Women's Health, excessive exercise or eating disorders can sometimes interfere with ovulation.18 In addition, being underweight may increase the risk of your baby having a lower weight at birth.2

Want to achieve a healthy weight? Talk to your healthcare professional for a plan that works best for you. 

8. It’s best to avoid eating fish high in mercury if you’re trying to conceive.

You'll want to pay close attention to your pregnancy nutrition, especially your fish intake. The U.S. Food & Drug Administration (FDA) recommends 8-12 ounces of low-mercury fish19, per week. Check out their chart for the full scoop!

Fish provides key nutrients like omega-3s, iron, and choline, which are crucial for a baby's brain and spinal cord development, as well as their immune system.19 So while you may be tempted to skip it all altogether, don't! It's all about choosing the right fish! Fish to avoid include king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and tuna.20

9. Consider switching to a fertility-friendly lubricant while TTC.

According to ASRM, some vaginal lubricants can affect sperm health in vitro.21 If you’re considering using a lubricant and want to be sure it’s conducive to conception, look for the FDA’s special classification (PEB) for fertility-friendly lubricants. To receive a PEB product code, a lubricant must be compatible with sperm, oocytes, and embryos.22 You can find an FDA-approved list of  fertility-friendly lubricants here.23

10. As you age, preparing your body for pregnancy stays (mostly) the same.

Pregnancy happens the same way whether you’re 22 or 38, and preconception health guidelines stay relatively the same for everyone “of childbearing age.” But it is worth remembering that your chances of getting pregnant do decrease with age. Knowledge is power when it comes to fertility. Maximize your chances of conception by identifying your most fertile days and understanding how fertility changes over time.

How to prepare for pregnancy after 30

All the things you would do to prepare your body for pregnancy in your 20s, you should still do if you’re trying to get pregnant in your 30s. Some factors around your reproductive health will likely shift in your 30s — for example, your PMS symptoms may worsen,24 and uterine fibroids and endometriosis (both of which are factors that can impact fertility) are more common in this age group.25

Fertility does typically start to decline as you get older,26 so understanding that it may take longer to conceive after age 35, or that it may involve some additional steps to support your fertility is important. If you’re over 35 and have been trying to get pregnant for six months or more, talk to your healthcare professional.

How to prepare for pregnancy after 40

As you get older, your menstrual cycle and fertility may change26. Perimenopause typically starts in your 40s, and this transition can affect your ability to conceive.27

While pregnancy is still possible in your 40s, it's a good idea to talk to your healthcare provider right away if you're planning to conceive. They can help you understand your options and make a plan that's right for you.

11. Limiting your alcohol intake before you get pregnant really is a good idea.

While the CDC states that there's no known safe level of alcohol consumption when trying to conceive28 a 2021 study in "Human Reproduction," found that even moderate drinking (3-6 drinks per week) during certain phases of your cycle could impact your chances of getting pregnant.29

If drinking is part of your everyday life, switching to mocktails or skipping happy hour may be beneficial when TTC. Your healthcare provider can help you with resources, tools, and emotional support.

12. If you smoke, now is the perfect time to stop.

According to the FDA, smoking can reduce your fertility, harm your reproductive system, damage the sperm DNA, and negatively affect your hormone production.30 If you or your partner smoke, quitting as soon as possible is recommended by the FDA to increase your chances of a healthy pregnancy.30

The CDC has a wealth of resources on how to quit smoking31 your healthcare professional can give you tips to help you quit as you embark on this exciting journey.

Sources : 

  1. Centers for Disease Control and Prevention. Folic acid: the best tool to prevent neural tube defects. Updated September 9, 2022. Accessed January 17, 2023. https://www.cdc.gov/ncbddd/folicacid/features/folic-acid-helps-prevent-some-birth- defects.html
  2. The American College of Obstetricians and Gynecologists. Good health before pregnancy: prepregnancy care. Updated December 2021. Accessed January 17, 2023. https://www.acog.org/womens-health/faqs/good-health-before-pregnancy-prepregnancy-care
  3. Centers for Disease Control and Prevention. Pregnant or thinking of getting pregnant? Updated September 20, 2022. Accessed January 17, 2023. https://www.cdc.gov/pregnancy/meds/treatingfortwo/facts.html
  4. Centers for Disease Control and Prevention. Vaccines before pregnancy. Updated November 9, 2021. Accessed January 17, 2023. https://www.cdc.gov/vaccines/pregnancy/vacc-before.html
  5. Bu FL, Feng X, Yang XY, Ren J, Cao HJ. Relationship between caffeine intake and infertility: a systematic review of controlled clinical studies. BMC Women's Health. 2020;20(1):125. doi: 10.1186/s12905-020-00973-z. Accessed January 17, 2023. https://doi.org/10.1186/s12905-020- 00973-z
  6. The American College of Obstetricians and Gynecologists. How much coffee can I drink while I’m pregnant? Updated October 2020. Accessed January 17, 2023. https://www.acog.org/womens- health/experts-and-stories/ask-acog/how-much-coffee-can-i-drink-while-pregnant
  7. The American College of Obstetricians and Gynecologists. Physical activity and exercise during pregnancy and the postpartum period: committee opinion. Updated April 2020. Accessed January 17, 2023. https://www.acog.org/clinical/clinical-guidance/committee- opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum- period
  8. U.S. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition. 2018. Accessed January 17, 2023. https://health.gov/sites/default/files/2019 09/Physical_Activity_Guidelines_2nd_edition.pdf
  9. Woodley SJ, Lawrenson P, Boyle R, et al. Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database Syst Rev. 2020;5(5):CD007471. doi: 10.1002/14651858.CD007471.pub4. Accessed January 17, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7203602
  10. National Association for Continence. 4 moves to strengthen your pelvic floor before getting pregnant. Accessed January 17, 2023. https://nafc.org/bhealth-blog/4-moves-to-strengthen- your-pelvic-floor-before-getting-pregnant/
  11. Centers for Disease Control and Prevention. Pregnancy and oral health. Updated March 18, 2022. Accessed January 17, 2023. https://www.cdc.gov/oralhealth/publications/features/pregnancy-and-oral-health.html
  12. American Dental Association. Pregnancy. Updated May 4, 2021. Accessed January 17, 2023. https://www.ada.org/resources/research/science-and-research-institute/oral-health- topics/pregnancy
  13. American Society for Reproductive Medicine. Weight and fertility. Updated 2015. Accessed January 17, 2023. https://www.reproductivefacts.org/news-and-publications/patient-fact- sheets-and-booklets/documents/fact-sheets-and-info-booklets/weight-and-fertility/
  14. The American College of Obstetricians and Gynecologists. Obesity and pregnancy. Updated January 2023. Accessed January 17, 2023. https://www.acog.org/womens-health/faqs/obesity- and-pregnancy
  15. The American College of Obstetricians and Gynecologists. Prepregnancy counseling: committee opinion. Updated 2020. Accessed January 17, 2023. https://www.acog.org/clinical/clinical- guidance/committee-opinion/articles/2019/01/prepregnancy-counseling
  16. Silvestris E, de Pergola G, Rosania R, Loverro G. Obesity as disruptor of the female fertility. Reproductive Biology and Endocrinology. 2018;16(1)1-13. doi: 10.1186/s12958-018-0336-z Accessed January 17, 2023. https://rbej.biomedcentral.com/articles/10.1186/s12958-018-0336- z
  17. Legro RS, Hansen KR, Diamond, MP, et al. Effects of preconception lifestyle intervention in infertile women with obesity: the FIT-PLESE randomized controlled trial. PLoS Med. 2022;19(1):e1003883. Accessed January 17, 2023.https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003883
  18. Office on Women’s Health, U.S. Department of Health & Human Services. Weight, fertility, and pregnancy. Updated February 17, 2021. Accessed January 17, 2023. https://www.womenshealth.gov/healthy-weight/weight-fertility-and-pregnancy
  19. U.S. Food & Drug Administration. Advice about eating fish. Updated September 28, 2022. Accessed January 17, 2023. https://www.fda.gov/food/consumers/advice-about-eating-fish
  20. U.S. Food & Drug Administration. Advice about eating fish. Updated October 2021. Accessed January 17, 2023. https://www.fda.gov/media/102331/download
  21. he American Society for Reproductive Medicine. Optimizing natural fertility: a committee opinion. Updated January 2022. Accessed January 17, 2023. https://www.asrm.org/globalassets/asrm/asrm-content/news-and-publications/practice- guidelines/for-non-members/optimizing_natural_fertility.pdf
  22. U.S. Food & Drug Administration. Product classification: lubricant, personal, gamete, fertilization, and embryo compatible. Updated January 16, 2023. Accessed January 17, 2023.https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfpcd/classification.cfm?id=peb
  23. U.S. Food & Drug Administration. 510(k) premarket notification: PEB. Updated January 16, 2023. Accessed January 17, 2023. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfpmn/pmn.cfm?start_search=1&Product Code=PEB
  24. Office on Women’s Health, U.S. Department of Health & Human Services. Premenstrual syndrome (PMS). Updated February 22, 2021. Accessed January 17, 2023. https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome
  25. The American College of Obstetricians and Gynecologists. Uterine fibroids. Updated July 2022. Accessed January 17, 2023. https://www.acog.org/womens-health/faqs/uterine-fibroids
  26. The American College of Obstetricians and Gynecologists. Pregnancy at age 35 years or older: obstetric care consensus. Updated August 2022. Accessed January 17, 2023.https://www.acog.org/clinical/clinical-guidance/obstetric-care-consensus/articles/2022/08/pregnancy-at-age-35-years-or-older
  27. The American College of Obstetricians and Gynecologists. Perimenopausal bleeding and bleeding after menopause. Updated August 2022. Accessed January 17, 2023. https://www.acog.org/womens-health/faqs/perimenopausal-bleeding-and-bleeding-after- menopause
  28. Centers for Disease Control and Prevention. Alcohol and pregnancy questions and answers. Updated November 14, 2022. Accessed January 17, 2023. https://www.cdc.gov/ncbddd/fasd/faqs.html
  29. Anwar MY, Marcus M, Taylor KC. The association between alcohol intake and fecundability during menstrual cycle phases. Hum Reprod. 2021;36(9):2538–2548. doi: 10.1093/humrep/deab121. Accessed January 17, 2023.https://academic.oup.com/humrep/article/36/9/2538/6294415
  30. U.S. Food & Drug Administration. How smoking affects reproductive health. Updated November 9, 2021. Accessed January 17, 2023. https://www.fda.gov/tobacco-products/health-effects- tobacco-use/how-smoking-affects-reproductive-health
  31. Centers for Disease Control and Prevention. How to quit smoking. Updated February 28, 2022. Accessed January 17, 2023. https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/

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