Deciding you’re ready to welcome a baby is one of the most exciting and hopeful moments in life. Did you know that the loving care you give yourself before you conceive can make a wonderful difference for your fertility, your pregnancy experience, and your baby’s future health?

This stage, called preconception, is a golden window to nurture your body, find balance in your lifestyle, and prepare your heart for the beautiful journey ahead. 

At BloomWell, we believe every mum-to-be deserves to feel confident, supported, and ready.

Here’s a caring checklist of 10 gentle steps you can begin today.

1. Begin with Folate, The Foundation of Growth

   Start taking a quality folate supplement like folic acid or  5-MTHF (Active Folate)  at least 3 months before you hope to conceive. This lovingly builds up your body’s reserves to support your baby’s earliest brain and spinal cord development.
   
   

2. Have a Conversation About Your Health

Schedule a preconception chat with your doctor or pharmacist. It's a wonderful opportunity to check in on your overall wellness and screen for things like thyroid issues, diabetes, or any nutrient deficiencies.

3. Review Your Current Medications with a Professional

Some medications may affect fertility or pregnancy safety. It's always best to have a supportive conversation with your healthcare provider before making any changes.

4. Build a Plate Full of Colour and Balanced Goodness

Think of your meals as an act of self-care. Try filling half your plate with vibrant vegetables, a palm-sized portion of protein, and nourishing whole grains. Including healthy fats from foods like avocado, nuts, and olive oil can help support your hormonal balance..

5.  Welcome Key Nutrients

Gently increase your focus on foods rich in iron, DHA (omega-3), choline, vitamin D, calcium, and protein. These are the building blocks that support your fertility, egg health, and your baby’s very first moments of development.

6. Find Your Body's Happy Weight

Both underweight and overweight can sometimes affect ovulation. If needed, focus on gradual, sustainable changes that make your body feel strong and energised.

7. Move in a Way That Brings You Joy

Aim for about 30 minutes of gentle movement most days. A peaceful walk, a calming swim, or a gentle yoga session can build your stamina and prepare your body for a healthy pregnancy.

8. Make Space for Health - Quit Smoking & Limit Alcohol

Reducing or quitting smoking and limiting alcohol is a powerful gift to your future baby, as both can affect fertility and early development. Every small step you take makes a difference.

9.  Honour Your Need for Rest and Calm

Stress hormones can sometimes interfere with ovulation. Try to create a peaceful bedtime routine, aim for 7–8 hours of sleep, and explore calming practices like journaling or simple breathing exercises.

10. Share the Journey with Your Partner

Preconception is a journey you walk together. Encourage your partner to eat well and stay active, too. Certain nutrients like zinc and antioxidants are also wonderful for supporting sperm health.

A Note from BloomWell

Your preconception journey isn't just about preparing for a baby—it’s about nurturing yourself first and foremost. Every small, loving step you take brings you closer to a healthier and happier pregnancy.

If you have a history of infertility, have experienced a previous miscarriage, are over 35, or simply want that extra peace of mind, consider talking to your healthcare provider about a preconception check-up. You deserve to feel fully supported.

References

American College of Obstetricians and Gynecologists. (2022). Prepregnancy counseling (Practice Bulletin No. 218). Obstetrics & Gynecology, 139(2), e71–e90. https://doi.org/10.1097/AOG.000000000000467

Centers for Disease Control and Prevention. (2023, February 22). Folic acid: Facts. https://www.cdc.gov/ncbddd/folicacid/facts.html

National Institute for Health and Care Excellence. (2021). Preconception – advice and management. In Fertility problems: Assessment and treatment (NICE guideline CG156). https://www.nice.org.uk/guidance/cg156

National Institutes of Health, Office of Dietary Supplements. (2022). Dietary supplement fact sheets: Choline, iron, vitamin D, and omega-3 fatty acids. https://ods.od.nih.gov/