Preconception Health: How to Prepare Your Body for a Healthy Pregnancy

Planning for a baby is an exciting journey, and taking the right steps before conception can help set the foundation for a smooth and healthy pregnancy. By making a few essential lifestyle changes, you can support your fertility, reduce pregnancy risks, and create the best possible environment for your growing baby.

"Preconception health isn’t just about increasing your chances of getting pregnant—it’s about setting the stage for a healthy pregnancy and baby," says Reagan Wittek, MD at Women’s Health Associates.  “The choices you make before conception can have a lasting impact on both your pregnancy and your child’s health.”

Whether you're actively trying to get pregnant or planning for the future, focusing on your health now can help ensure a strong start. Here’s how you can prepare your body for pregnancy.

1. Schedule a Preconception Checkup

Before getting pregnant, it’s essential to visit your healthcare provider for a preconception checkup. This appointment helps assess your medical history, discuss any potential risk factors, and ensure you’re in optimal health before conception. Your doctor will evaluate any underlying conditions such as diabetes, thyroid disorders, or high blood pressure that could affect your fertility or pregnancy.

Your doctor may also recommend updating vaccinations, genetic testing, or lifestyle changes to optimize your chances of getting pregnant and having a smooth pregnancy. Discussing family history and any prior pregnancy complications can also provide valuable insight into how to best prepare for conception.

2. Take a Prenatal Vitamin with Folic Acid

If you’re trying to get pregnant, start taking a prenatal vitamin at least one month before conception. Folic acid is a key nutrient that helps prevent neural tube defects in the baby, making it an essential part of preconception care. Many women don’t get enough folic acid through diet alone, so taking a supplement ensures you meet the recommended daily amount.

Look for a vitamin with:

• At least 400 mcg of folic acid to support brain and spine development
• Iron to prevent anemia and support blood supply for the baby
• Calcium for bone health and proper fetal development
• DHA for brain and eye development in the early stages of pregnancy

Starting prenatal vitamins early also ensures that your body has a reserve of essential nutrients before conception occurs, supporting both maternal health and early fetal growth.

3. Eat a Fertility-Friendly Diet

A balanced diet can improve fertility and prepare your body for a healthy pregnancy. The food you eat directly affects hormone production, ovulation, and egg quality. A nutrient-rich diet can regulate menstrual cycles and enhance overall reproductive health.

Focus on:

• Leafy greens and colorful vegetables for essential vitamins and antioxidants
• Lean protein sources like fish, poultry, eggs, and legumes to build healthy cells
• Whole grains like quinoa, oats, and brown rice to stabilize blood sugar
• Healthy fats from avocados, nuts, and olive oil to support hormone balance

Limiting processed foods, excessive sugar, and caffeine can also support hormone balance and increase your chances of getting pregnant. Drinking plenty of water and maintaining a diet rich in fiber can further aid digestion and hormone regulation, which play a role in fertility.

4. Maintain a Healthy Weight

Being underweight or overweight can impact ovulation and increase the risk of pregnancy complications, such as gestational diabetes, preeclampsia, and preterm birth. Having a healthy BMI can improve fertility and support a baby’s development.

If you need to lose or gain weight, doing so before pregnancy is safer than trying to adjust your weight during pregnancy. A healthcare provider or nutritionist can help tailor a healthy eating and exercise plan to ensure you're in the best possible shape for conception. Engaging in regular physical activity, even light exercises such as walking or yoga, can help regulate menstrual cycles and improve your body's ability to carry a pregnancy.

5. Reduce Stress and Prioritize Mental Health

High stress levels can interfere with ovulation and make it harder to get pregnant. Chronic stress affects hormone production and can lead to irregular cycles, making conception more difficult. Finding ways to manage stress before pregnancy can improve both mental well-being and reproductive health.

Try incorporating:

• Meditation and deep breathing exercises to calm the nervous system
• Yoga or gentle physical activity to release tension and support circulation
• Therapy or counseling for emotional support if stress feels overwhelming

Prioritizing mental health can also help prevent anxiety or depression, which may intensify during pregnancy. Consider setting aside time for self-care and relaxation to create a healthier, stress-free environment for conception.

6. Quit Smoking, Limit Alcohol, and Avoid Harmful Substances

Smoking, excessive alcohol, and drug use can reduce fertility and harm a developing baby. Nicotine and toxins in cigarettes affect egg quality and can lead to miscarriage or complications during pregnancy. Similarly, heavy alcohol consumption can disrupt ovulation and lower fertility.

If you’re trying to get pregnant, quitting these habits now will benefit both you and your future baby.

• Smoking can reduce blood flow to reproductive organs and damage eggs
• Alcohol can interfere with hormone levels and early fetal development
• Recreational drugs can cause fertility issues and serious birth defects

If you need help quitting, speak with your healthcare provider about available resources and support. It’s best to establish healthy habits before pregnancy rather than trying to quit once you're already pregnant.

7. Track Your Menstrual Cycle and Ovulation

Understanding your cycle is key when trying to conceive. Identifying ovulation can help determine your most fertile days and maximize your chances of getting pregnant faster. Tracking your cycle can also help detect irregularities that may indicate underlying health concerns.

• Use a fertility tracking app to monitor patterns and predict ovulation
• Track basal body temperature to confirm ovulation each month
• Observe cervical mucus changes, as it becomes clear and stretchy around ovulation

If you have irregular cycles, talk to your doctor about possible underlying conditions like PCOS or thyroid disorders that may affect your ability to get pregnant. A doctor can also run hormone tests to check for imbalances and recommend possible treatments.

Final Insights

Preparing your body for pregnancy is one of the best steps you can take toward a healthy and successful journey to motherhood. By focusing on nutrition, lifestyle adjustments, stress management, and medical care, you can create the best possible environment for conception and fetal development. Every woman’s path to pregnancy is unique, and small, proactive changes can make a significant difference in your fertility and overall health.

"Taking care of your health before pregnancy not only improves your chances of conception but also creates the best possible environment for your baby to thrive," says Reagan Wittek, MD.

If you’re trying to get pregnant or planning to conceive in the near future, now is the perfect time to start prioritizing your health.  Speak with a healthcare provider to create a personalized preconception plan that works for your needs. Taking these steps now will help ensure a strong, healthy start for both you and your baby.

Don’t hesitate to call our office at 913-677-3113 to schedule an appointment or speak with a Nurse. With two convenient locations serving the Kansas City Metro area, our team is here to support you at every stage of your journey to motherhood. 

This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional for personalized guidance.