Pregnancy may be an eagerly awaited moment for mothers. To ensure a healthy pregnancy, consider the following healthy tips before pregnancy.
Before entering the pregnancy phase, maintaining the mother’s body in optimal condition is a crucial step that should not be overlooked. Thorough preparation ensures not only the mother’s health but also supports the growth and development of the coming baby.
Therefore, an understanding of how to maintain overall health before entering the pregnancy phase is needed. From a balanced diet to regular exercise routines, there are several healthy tips before pregnancy that mothers can apply as follows.
Tips for a Strong Body for a Healthy Pregnancy
For mothers who may be longing for their first pregnancy, here are some tips that can be used to maintain an optimal body before pregnancy.
Meet the right nutrition
Eat healthy foods that include fruits, vegetables, whole grains, protein, and dairy products in the right amounts. Mothers also need to limit sugar and fat intake. Also, limit alcohol consumption when approaching pregnancy or when already pregnant.
Limit caffeine to less than 200 milligrams per day. Mothers can follow the following healthy diet before pregnancy:
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Reduce empty calories, artificial sweeteners, and caffeine.
Eat high-protein foods.
Fruits, vegetables, whole grains, and dairy products will make mothers healthier before pregnancy.
Consume fish for protein, the Food and Drug Administration (FDA) states that fish is part of a healthy diet. Some types of seafood contain mercury such as king mackerel, bigeye tuna, swordfish, yellowfin tuna, which should not be consumed in large quantities.
Stop using contraceptives
If previously mothers used hormonal contraceptives, it may take a few weeks for the mother’s ovulation cycle to return to normal. At least, mothers need one normal menstrual period to determine when ovulation occurs.
Ovulation may take longer if mothers use long-acting contraceptive methods, such as progestin injections.
Sufficient exercise
Exercising before pregnancy can help the mother’s body cope with all the changes that will occur during pregnancy and childbirth. Most women who exercise regularly can get used to continuing to exercise during pregnancy.
To start maintaining a healthy body during pregnancy, mothers should start an exercise program with 30 minutes of light exercise 5 days a week, both before pregnancy and during pregnancy.
Maintain ideal body weight
If mothers are overweight, it can increase the risk of complications during pregnancy, such as diabetes or hypertension. Conversely, if the weight is too low, it also allows for a successful pregnancy. Therefore, it is important to maintain an ideal body weight to increase the chances of pregnancy.
Make sure that the mother’s body mass index (BMI) is within the normal range when preparing for pregnancy. The normal BMI for Asians is between 18.5 to 22.9.
To calculate BMI, divide the mother’s weight (in kilograms) by the square of your height (in meters). For example, if a mother weighs 60 kg and is 170 centimeters tall (1.7 meters), the calculation is 60 / (1.7)² = 20.7. This BMI value falls into the normal category.
5. Consume Prenatal Vitamins
Start taking prenatal vitamins even before you get pregnant. Look for vitamins that are high in iron, vitamin D, and contain 400 micrograms of folic acid. Consuming vitamins containing folic acid can help prevent neural tube defects.
According to MedlinePlus, Avoid high doses of any vitamin, especially vitamins A, D, E, and K. These vitamins can cause birth defects if taken in more than the recommended daily amount. Regular pregnancy prenatal vitamins usually do not have excessively high doses of each vitamin.
6. Avoid Stress
When you are trying to conceive, try to relax and reduce stress as much as possible. Consult with a doctor or psychologist about techniques to reduce stress. Support from the partner is also crucial to keep the mother away from stress.
7. Consult with a Doctor
Consulting with an obstetrician is a crucial step immediately after you decide to get pregnant. This consultation allows both the mother and the partner to obtain specific medical information and advice tailored to their health conditions and to prepare optimally for pregnancy.
During the consultation, the obstetrician will conduct a comprehensive evaluation of reproductive health. This may include physical examinations, medical interviews about the mother’s and partner’s health history, and discussions about risk factors that may affect pregnancy.
Additionally, the doctor may recommend some additional tests related to reproductive health. One of them is Ultrasonography (USG), which can help evaluate the condition of the reproductive organs and identify potential health issues that may affect fertility or pregnancy.
Well, those were some ways to prepare your body optimally before pregnancy. If you and your partner have been married for a year and have not been blessed with a child, it may be worth making an appointment with a reputable fertility clinic.
This article has been medically reviewed by Dr. Chitra Fatimah.
Source:
Pentecost, M., & Meloni, M. (2020). “It’s Never Too Early”: Preconception Care and Postgenomic Models of Life. Frontiers in Sociology, 5, pp. 21. https://www.researchgate.net/publication/343254161_Impressionable_Bodies_Epigenetic_Models_of_Plasticity_in_the_Global_South_ARC_Future_Fellowship_2019-2023_Deakin_University
Lim JU, et al (2017). Comparison of World Health Organization and Asia-Pacific Body Mass Index Classifications in COPD Patients. Int J Chron Obstruct Pulmon Dis. 2017 Aug 21;12, pp. 2465–2475 https://pubmed.ncbi.nlm.nih.gov/28860741/
Centers for Disease Control and Prevention (2021). Planning for Pregnancy.
National Institute of Health (2020). U. S. National Library of Medicine MedlinePlus. Steps to Take Before You Get Pregnant.
Mayo Clinic (2020). Preconception Planning: Is Your Body Ready for Pregnancy?
