Planning to have a baby is an exciting and meaningful step in life. But did you know your preparation before pregnancy can make a big difference to your fertility, pregnancy experience, and your baby’s future health?
This stage, called preconception, is a golden window to strengthen your body, balance your lifestyle, and prepare emotionally for the journey ahead.
At BloomWell, we believe every mum-to-be deserves to feel confident, supported, and ready.
Here’s a caring checklist of 10 things you can start today.
1. Start Folate Early
Begin taking folic acid or active folate (5-MTHF) at least 3 months before conception. This helps build reserves to support early brain and spinal cord development.
2. Check Your Health
Schedule a preconception health check with your doctor or pharmacist. Screen for conditions like thyroid issues, diabetes, or nutrient deficiencies.
3. Review Your Medications
Some Medications medicines may affect fertility or pregnancy safety. Always consult your healthcare provider before making changes.
4. Build Balanced Meals
Fill half your plate with vegetables, a palm-sized portion of protein, and whole grains. Include healthy fats (avocado, nuts, olive oil) to support hormone balance.
5. Add Key Nutrients
Focus on iron, DHA (omega-3), choline, vitamin D, calcium, and protein.
These support fertility, egg health, and your baby’s earliest development.
6. Maintain a Healthy Weight
Both underweight and overweight can affect ovulation and fertility. Aim for gradual, sustainable changes if needed.
7. Stay Active
Do 30 minutes of movement most days — walking, swimming, yoga, or light strength training.Exercise builds stamina and supports a healthy pregnancy later.
8. Quit Smoking & Limit Alcohol
Both affect fertility and early pregnancy health. Even small reductions now can make a big difference for your future baby.
9. Manage Stress & Sleep Well
Stress hormones can interfere with ovulation. Aim for 7–8 hours of sleep and practice calming routines like journaling or breathing exercises.
10.Talk to Your Partner
Preconception is a shared journey. Encourage your partner to eat well, stay active, and consider supplements (zinc, antioxidants) that support sperm health.
BloomWell’s Note
Your preconception journey is not just about preparing for a baby — it’s about nurturing yourself first. Each small step you take brings you closer to a healthier, happier pregnancy.
If you have a history of infertility, previous miscarriage, are over 35, or simply want peace of mind, consider talking to your healthcare provider about a preconception check-up or fertility screening.
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/
