To start, there are a few basic things you should understand about conception. Your age, your state of health—in terms of exercise, weight, and smoking, for example—and your family history, can all affect your fertility.
It’s important to understand that many couples don’t conceive right away. In fact, of all couples trying to conceive:
At Moreland OB-GYN, we take pride in helping women understand pregnancy, from conception to birth. Below, our team of expert obstetricians shares three tips on how you can optimize your health and prepare your body for pregnancy. In addition, we offer some tried and true advice on fertility and minimally invasive options to help you get pregnant.
Sounds easy enough, right!? Introducing or maintaining a healthy diet is a great first step to getting your body in peak condition for conception. Fueling your body with the right foods and maintaining a healthy weight will help regulate your hormones and strengthen your body for the incredible pregnancy journey ahead of you.
If you don’t already include fish in your weekly meal plan, now’s a great time to start. Look for fish rich in omega-3 fatty acids and low in mercury, such as salmon, sardines, trout, and anchovies. Omega-3s support healthy hormone production and, after conception, are essential for your baby’s brain and eye development.
While fish is healthy, it’s important to avoid seafood high in mercury, which can be harmful to your baby’s developing nervous system. Stay away from shark, king mackerel, ahi tuna, marlin, swordfish, and tilefish. If fish isn’t your favorite, fish oil supplements can be a good alternative.
Learn more about fish and pregnancy in this blog post
Vitamin C helps your body absorb iron, which is vital for your developing baby and supports your immune system. It’s easy to boost your vitamin C intake by adding foods like oranges, strawberries, red and yellow bell peppers, broccoli, kiwi, and tomatoes to your diet. A colorful plate is not only appealing but also nutrient-packed.
Folic acid, also known as folate in its natural form, is a B vitamin that plays a critical role in building new cells and supporting early fetal development. Adequate folic acid intake before and during pregnancy can help prevent neural tube defects in your baby’s brain and spine. Many prenatal vitamins contain the recommended daily amount (at least 400–800 micrograms), but you can also find folate naturally in foods like leafy greens, beans, peas, avocados, and fortified grains.
Everyone’s body is different, so it’s always a good idea to talk to your doctor about the top nutrition factors you should prioritize to give your body the proper balance as you prepare for pregnancy.
Check out our Healthy Food Guide to get more information on how you can create a healthy diet full of nutrients!
Research shows that stress does have a considerable effect on fertility. While reducing stress levels is easier said than done, it is important to prioritize relaxation in your day. Whether you choose yoga, meditation, or a nice relaxing bath, find simple ways to treat yourself and reduce stress. Spend time doing whatever it is that brings you bliss and put everything else on the back burner.
Sleep is another way to help boost relaxation, and it can also help you regulate and balance your hormones. An inconsistent sleep cycle can disrupt ovulation, making it difficult to monitor the appropriate window of conception. Just remember that the average adult needs about 8 hours of sleep. If you aren't reaching the ideal amount of sleep, consider making some adjustments to your bedtime routine - your mind and body will thank you.
Do you have pre-pregnancy questions? Get answers! Download your pregnancy planning kit now.
Speaking of sleep, exercise is a great way to improve sleep patterns and boost feel-good endorphins! Exercise releases serotonin, a chemical neurotransmitter that can stabilize your mood and make you feel good. Not to mention, it will help you build strength and stamina for when you have to carry the extra weight of a baby.
We typically recommend to our patients that incorporating both cardio and light weights is a great option. You don’t need to do anything too strenuous, and you don’t need to work out excessively. Try adding a brisk walk to your schedule a few times a week. If your body is used to working out regularly, continuing with your exercise should not negatively affect fertility.
Whatever exercise routine you choose, getting your heart rate up regularly helps your overall health, and starting healthy habits now will help you bounce back after your delivery.
If you are having trouble with your menstrual cycles or conception, it is always a good idea to seek out the advice of a board-certified obstetrician. Meeting with a doctor can help put your mind at ease as you embark on your journey into motherhood.
If you are having trouble getting pregnant or are 35 years of age or older, you may be considered a high-risk pregnancy patient, but don’t let that worry you. Our team of trusted physicians are trained to manage advanced maternal age (AMA) pregnancies, and we are here to help.
“If you have concerns about conception or fertility, talk to your doctor. I am always happy to talk through questions with my patients and help them understand the difficulties they may face as older, or higher risk patients. We can work together to make a plan that fits your needs so you feel prepared and positive about pregnancy and delivery.” - Allison M. Nelson, M.D.
Eating healthy, sleeping well, and exercising can help prepare your body for a healthy pregnancy. However, if you are not pregnant after 6 to 12 months, depending on your age, it may be necessary to consider some alternative options.
If you have a history of infertility, you are 35 and younger with regular periods, trying for 12 months unsuccessfully, or over the age of 35 with regular periods and trying for 6 months or more unsuccessfully, talk to your obstetrician about special services to meet your needs, such as:
Whether you’ve just decided to start a family or you’re in the early weeks of pregnancy, you likely have a lot of questions. We’re here to help.
At Moreland OB-GYN, we specialize in women’s health care and prioritize the needs of our patients. We hope you’ll connect with us to help answer your questions, and we hope you’ll turn to our experts as a trusted resource for information.