Prepare for pregnancy: What to do and tips to conceive quickly

Thinking about having a baby? This decision to start or grow your family can be an incredibly exciting time in your life, and Natural Cycles is here to support you and your health every step of the way. While each pregnancy and family planning journey is unique, there are some well-established, doctor-recommended methods on how to prepare your body for pregnancy. It’s important to be aware of all the ways your body will change throughout this process and what you can do to handle these changes. In this article, we'll share some information and top tips on preparing your body for pregnancy.

What is preconception counseling?

Scheduling preconception counseling with a doctor to make sure you and your future baby are as healthy as possible is a great place to start when preparing for pregnancy. Preconception counseling, also called pre-pregnancy care, involves an evaluation of your current health to assess potential risks, screen for underlying health conditions, and help you create the best possible environment for conception. 

It’s recommended to schedule pre-pregnancy counseling about three months before you begin trying to conceive. This allows plenty of time to test and address any underlying concerns you or your doctor may have.

If you’re conceiving with a partner, your doctor will also evaluate their health to be sure you’re both prepared. It’s important to receive this care even if you’ve been pregnant before, as you and/or your partner’s health may have changed in the time in between pregnancies. [1]

Your provider will review relevant aspects of your and your partner’s health (if applicable), including your current diet, medications, mental health, and lifestyle. They will also likely ask you about [1]:

• Medical history: Any medications you’re currently taking, as well as chronic health conditions such as high blood pressure, diabetes, anemia, or allergies that could affect your pregnancy. Your care team will also want to know about previous surgeries and pregnancies, especially if you’ve had complications with either. While some vaccines aren't recommended during pregnancy, other vaccines can actually better protect you (and your developing fetus) if administered while pregnant. It's best to check with your doctor to find out the types of vaccines that are recommended before or during pregnancy.
• Family history: Let your doctor know if either of your parents has had hereditary medical conditions or genetic disorders. These can also be identified via blood tests.
• Viral exposure: It’s important to report potential exposure to COVID-19 or Zika virus to your doctor, as either of these viruses can pose serious health risks to you and your baby.
• Intimate partner violence (IPV) screening: The American College of Obstetricians and Gynecologists recommends that anyone who is planning a pregnancy should be screened for IPV, which is defined as physical, sexual, or emotional abuse caused by a current or former partner, as well as reproductive coercion.

These preconception counseling appointments can be overwhelming, but they have your family’s best interest in mind. Remember that these are two-way conversations, so come prepared to discuss any questions or lingering thoughts you may have about planning for pregnancy.

What further testing will I need?

After these initial conversations with your care team focused on medical history and current health conditions, they may recommend additional testing and check-ups such as a blood test, pelvic exam, pap smear, physical, and dental exam. All of this has the intention of making sure you are clear of any infections, managing existing conditions, and ready for a healthy pregnancy. [1]

It takes two to make a baby

For your partner or sperm donor, their health and lifestyle will also affect pre-pregnancy planning, particularly as it relates to semen quality and sperm count. Partaking in activities such as excessive alcohol consumption, drug use, or even using a hot tub regularly can lower sperm count, making it more difficult to get pregnant.

How to prepare your body for pregnancy

In terms of your personal health, there are quite a few doctor-recommended best practices to help you get pregnant and have a healthy pregnancy in your own time. Let’s go through some changes you can make to your health, diet, and lifestyle that may increase your chances of getting pregnant:

How to get started:

1. Stop your birth control

While there is a chance of getting pregnant straight away when you come off hormonal birth control, it can also take time for your fertility to return. This will vary depending on the method you were using and how long you were using it. Learn more about what it’s like getting pregnant after birth control to find out more about the specific methods and how these can affect your future fertility.

You’ll want to discuss your current birth control measures with your doctor. They can take into account your current health and lifestyle and give you guidance on what to expect when coming off of your birth control. 

Be prepared for irregular cycles as your body adjusts from hormones back to its natural cycle, and remember that there is always a chance that you can get pregnant right away after stopping birth control. If you don’t want to get pregnant right away, try using a non-hormonal birth control option like Natural Cycles during this transition to plan for when the time is right.

2. Track your cycle, paying attention to ovulation

On that note, if you are trying to get pregnant right away, you can also use Natural Cycles to determine ovulation and get to know your fertile window. Did you know you can only get pregnant six days during the menstrual cycle? It’s finding these fertile days that can be tricky, and that’s where Natural Cycles comes in.

Natural Cycles is based on the science of body temperature, and the app’s algorithm will learn your unique cycle data to work out your most fertile days. A study of 5,000+ women found that most sexually active women without features of subfertility planning their pregnancy with Natural Cycles successfully got pregnant within two cycles [3]. It’s a powerful tool, providing you with the knowledge you need to take control of planning your pregnancy.

3. Prioritize nutrition

Eating a healthy, balanced diet can supply your body with the nutrients it needs to create new life. Good nutrition is an important part of pregnancy too, providing your growing fetus with the right vitamins and minerals that can help it develop into a healthy baby. 

Remember that the nutrients you consume can affect your baby’s development even after they’re born, so it’s best to follow healthy eating guidelines as best as you can to give your body and your baby a strong start. With that in mind, we know how strong pregnancy cravings can be, so don’t be too hard on yourself if you make the occasional mistake. As long as it’s in moderation, it's fine! [2]

Every body is different, as are our nutritional needs. So while there is no one food or diet that will work for everyone to create the healthiest possible body for the mother and environment for the fetus, there are a few tried and tested guidelines to follow if you’re not sure where to start:

• Fresh fruits and vegetables: These are some of the most nutrient-dense foods available!
• Lean protein: Protein promotes fetal growth. Think grilled chicken, turkey, beans, seeds, and lentils, and try to avoid highly processed meats.
• Healthy fats: Certain healthy fats like fish and nuts help you properly absorb vitamins (more on that below). Do your best to avoid foods high in saturated fats, trans fats, and cholesterol.
• Whole carbohydrates: Opt for foods with whole grains, oats, and quinoa over sugary carbs like sweets whenever possible. [2]
• Less caffeine: It’s also a good idea to limit your caffeine intake to no more than one to two servings per day. [1]

Remember that it’s usually easier to add in healthy foods than to take away unhealthy foods, especially when first starting your healthy eating journey. Make a nutrition plan that works best for you to make sure you actually stick to it through pregnancy and beyond.

4. Take your vitamins

Most doctors will recommend taking a prenatal vitamin and/or a folic acid vitamin for at least one month before and during pregnancy. Folic acid is a B vitamin that works wonders for your growing baby, aiding in brain, spinal cord, and skull development while reducing the risk of birth defects. Talk to your doctor about the proper dosage for your body and potential side effects. [1]

5. Get gentle exercise

Did you know pregnant women burn an extra 400 calories per day on average? [4] However, exercise has many benefits beyond burning calories. Adding a few active and gentle exercises like yoga, swimming, or walking to your routine can help you feel better before and during pregnancy.

6. Maintain a healthy weight

Being either underweight or overweight can make it more difficult to get pregnant, and your doctor will let you know if you need to adjust your weight to create the best possible conditions for a new pregnancy. [2]

7. Think about your environment

Ensuring that your home and work environments are safe, stable, and accommodating to your changing needs is important for you and your baby’s overall health. At work in particular, make sure you’re not exposed to dangerous chemicals or in physically difficult situations. During pregnancy you may also need to sit more frequently, and your energy is likely to be lower than usual. Discuss a plan for success with both your doctor and workplace. [2]

What To Avoid

With pre-pregnancy best practices under our belt, let’s go over a few factors that should definitely be avoided whenever possible during the process of planning pregnancy and throughout your pregnancy journey as well:

1. Stress

Try to reduce stress levels when planning for pregnancy. We know that this can be frustrating advice that is easier said than done. However, there are proven studies linking stress to disruptions in the menstrual cycle, which may make it more difficult for you to get pregnant. [6]

Try looking for ways to reduce stress in your daily life. If it cannot be avoided altogether, and if the stressful elements in your life cannot be reduced, take the time to integrate relaxing activities into your routine to regularly de-stress. These may include self-care practices like yoga, meditation or massage.

2. Drinking alcohol

Drinking alcohol can affect your fertility levels as well as your menstrual cycle, and drinking during pregnancy can lead to serious complications including premature birth and developmental disorders. There is no “safe” amount of alcohol to consume, especially during pregnancy; not to mention that you may not know exactly when you’ve successfully conceived. It’s best to avoid alcohol altogether during pregnancy. You may want to start to reduce or cut out drinking altogether while preparing your body for pregnancy as well. [2]

4. Smoking

Quitting smoking altogether will contribute to your health, your baby’s health, and the health of everyone around you. Stronger lungs create better energy production and circulation for you and your new baby. Studies have shown that newborns of mothers who smoke (or were exposed to secondhand smoke) tend to be born prematurely and with a low birth rate as well. [1] Smoking is an addictive habit and can be very hard to stop on your own. It’s OK to ask for support from loved ones and you may find it helpful to make a plan with your doctor around how to quit ahead of trying for a baby.

5. Exposure to certain substances

You’ll want to avoid exposure to toxic chemicals such as lead, pesticides, fertilizer, rat poison, and even cat poop before and during pregnancy. Pregnant women should also limit exposure to high levels of radiation. These environmental disruptors may reduce your fertility and be harmful to the developing fetus. Tell your care team about any potential exposure you may have already had. [1]

6. Infection risks

It’s best to reduce your risk of illness or infection before and during pregnancy. Aside from the general guidelines we all know to avoid getting sick (washing your hands frequently, avoiding people who are sick, and wearing face masks in densely populated areas for long periods of time), you’ll also want to avoid eating undercooked meat and any contact with animal feces to avoid other infections. [1]

7. Drug use

Using hard drugs like heroin, cocaine, and opioids during your pregnancy can cause serious health problems for you and your baby. These substances are extremely addictive and have been linked to an increase in the risk of miscarriage, premature birth, low birth weight, and stillbirth. [2]

It’s also worth noting that the American College of Obstetricians and Gynecologists recommends abstaining from consuming cannabis during pregnancy and while trying to conceive. While more definitive testing is needed, early studies suggest that prenatal cannabis use is associated with low birth weight and potential neurodevelopmental problems. [5]

You can always tell your doctor and/or reach out to a service like Narcotics Anonymous if you’re worried about drug use habits.

Hear from our community

“Since the start of our trying to conceive (TTC) journey I’ve been more mindful of the intensity of my workouts, opting for 30-45 minutes of jogging or swimming instead of my regular long distance running and interval training. I’ve let my body rest, no more 5:30am wakeups or late nights. I have been taking a pre-natal vitamin and have found myself prioritizing a nourishing breakfast and limiting my caffeine intake.

I’ve been journalling how my body is feeling and repeating the affirmation, “I am strong!”

My husband has learned so much about my body and rhythms since we started using Natural Cycles a year ago, and I think that has made our TTC journey so seamless. He knows about things like when my fertile window is and when I ovulate, and I feel so supported! Something he has been saying to me since we started our TTC journey is, “Your body is doing incredible things!” and I’ve just found that to be such a reassurance, no matter how long it takes us to conceive, my body is incredible!”  - Guinevere (using NC° Plan Pregnancy)

When to take a pregnancy test

If you think you may be pregnant, we understand you might be feeling a mix of things: anxiety, excitement, shock or relief. All feelings are valid. The next step is to confirm the pregnancy by taking a test.

The best time to take a pregnancy test is on the first day of your missed period. If you’re unsure of when your period is supposed to start or if you have an irregular cycle, wait until three weeks after you’ve had unprotected sex to take a test. Natural Cycles can also support you by letting you know the best time to take a pregnancy test, reducing stress and unnecessary testing.

If you’re having trouble conceiving

Everyone’s fertility journey is different, and there are many things that can affect how long it takes to get pregnant. Talk to your care team again if you’ve been trying to get pregnant for six to 12 months with no results. If you’re over the age of 35 or have any of the risk factors mentioned at the beginning of this article (chronic medical conditions like high blood pressure, a history of pregnancy complications, etc.), feel free to contact your provider sooner with your concerns. They may recommend further lifestyle changes and/or fertility testing. [1]

Use your body’s Natural Cycle to prepare for pregnancy

Wherever you are in your planning for pregnancy journey, Natural Cycles can be a useful tool to help you plan for pregnancy. The knowledge you gain from the app can be used as birth control while you’re preparing for pregnancy, or as a planning tool to get pregnant faster. In fact, you can learn more about how our community uses Natural Cycles as a pregnancy planning tool here from one of our contributors. If you’d like Natural Cycles to help you prepare for pregnancy, explore below.