Planning for a healthy pregnancy

If you are planning a pregnancy it is important to be as healthy as you can be.

The Royal Hospital for Women’s PLAN CLINIC enables you to access a wealth of information and support if you are planning a pregnancy. PLaN is a free pre-pregnancy planning clinic, led by a team of specialists at the Royal Hospital for Women.

Vitamin & Mineral Supplementation

A well-balanced diet can provide you with most of the nutrients you need prior to and during pregnancy, but some supplements may be required. Check with your health professional regarding the correct dose for you and if you require the following prenatal supplements:

Folic acid

The Fertility Society of Australia recommends women take 400-500 mcg of folic acid daily when trying for a baby, and for the first three months of pregnancy. Research shows that folic acid helps reduce the risk of neural tube defects (NTD) in babies. Certain women may require a different dose. If you have a family history of NTDs, type 1 or type 2 diabetes or a body mass index (BMI) over 30, talk to your GP or fertility specialist about the best dose for you.

Healthy Diet

It’s true - keeping healthy boosts your chances of falling pregnant. And more besides! In fact, research shows that women with a healthy diet before conception are less likely to have a baby with birth defects. It’s best to eat a wide variety of quality foods. In your diet, try to include:

Try to avoid:

Your weight

Being in a healthy weight range really helps when you’re trying for a baby. If you’re severely overweight or underweight, it can affect your chances of falling pregnant. It can also put you and your baby at risk during pregnancy.

Here’s how:

Understanding your weight

Calculating your BMI is a great way to measure if you’re overweight or underweight. NSW Health advises that a healthy BMI is between 19 and 25. But if your BMI is higher than it should be, don’t panic. The good news is you can boost your fertility by losing weight with healthy eating and regular exercise. You don’t need to become super-fit overnight, either. Even moderate exercise and modest weight loss improves your chances of conceiving. This goes for males too, so ask them to read this if they need convincing!

If you’re concerned about your weight, we suggest you talk to your GP or fertility specialist. Two heads are better than one when it comes to formulating a plan.

Quit smoking

Please stop smoking. It’s bad for your health, and terrible for your fertility.

Some quick facts to consider:

The good news? The effects of smoking on fertility can be reversed. Quitting smoking increases your chances of getting pregnant and having a healthy baby.

Limit alcohol

Ideally, women trying to conceive - and especially those who are pregnant—should stop drinking alcohol. There’s no agreed safe level of alcohol intake, so it’s best to stop drinking altogether. Remember, nurturing your precious little embryo or foetus is more important than a sneaky glass of red wine!

In men, alcohol can cause impotence and damage sperm quality. So we suggest men stick to ‘safe drinking guidelines’ when they’re trying for a baby. These guidelines recommend an average of two drinks per day maximum, with several alcohol-free days each week and no more than four standard drinks in any one session.

Some men prefer to stop drinking entirely to show solidarity with their partner, if they have one. This can be a great bonding exercise and really make you feel as if you’re on this journey together. If this is your approach as a couple, we say more power to you.

Reduce caffeine

There’s no clear evidence that caffeine affects fertility. However, some studies show that large amounts of caffeine make it harder to conceive and lead to a higher risk of miscarriage.So we recommend limiting your caffeine intake when you’re trying to get pregnant.

And remember - caffeine isn’t just found in coffee. It’s a stimulant also found in tea, energy drinks and some soft drinks. Even chocolate contains caffeine, so it’s best to limit your intake of those naughty Snickers bars!

Men and women should aim for less than 200mg of caffeine a day. This equates to about one-two coffees or two-three cups of tea. If you need to reduce your caffeine intake, we suggest doing it slowly to minimise your withdrawal symptoms. You’ve got this.

Recreational drugs

No recreational drugs are safe during pregnancy or when trying to conceive.

Exercise

As we outlined above, being in a healthy weight range improves your chances of having a baby. And exercise is a great way to manage your weight.

Remember, even modest weight loss can improve general health and fertility. And what better motivator than trying for a baby?

Quick tips to get moving:

Medical History

The following conditions may have an impact on your pregnancy and wellbeing. If you have any known medical conditions, such as the below, you should ensure you have them managed and optimised by your GP or specialist prior to falling pregnant.

Medications

It can be helpful to make a list of all the treatments you are taking, including prescription and over the counter medications as well as herbal, complementary products and nutritional supplements. Some of these medications may not be safe for you or your baby to take during pregnancy or when breastfeeding. It is important to get as much information as you can about the medicines you’re taking before you fall pregnant. While some medications are not considered safe during pregnancy, other prescription medications are important to keep you and your baby in good health. For further advice consult your doctor or MotherSafe before you try to fall pregnant.

Immunisations and blood tests

It is important to check your vaccination status and immunity when planning a pregnancy. A simple blood test can reveal immunity to certain infections that could be harmful to your baby. Remember that you must wait one month before trying to get pregnant after receiving chickenpox and rubella vaccinations.

You should confirm that you and your partner are immune to the following:

When planning a pregnancy it is recommended that you and your partner have the following blood tests:

Health Checks

Even if you have no other medical conditions it is still important to have the following health checks before falling pregnant:

Family History

If you know you have a family history of a particular condition, e.g. muscular dystrophy, genetic testing may be available to help plan your reproductive options. However it can take a while to obtain genetic test results and information, so plan well in advance. People without a specific family history of a genetic condition may wish to consider carrier testing for common conditions such as cystic fibrosis.

Social Situation & Mental Health

Pregnancy can be an emotional time. It’s important to have people you can talk to and a GP you feel comfortable with so you can discuss anything bothering you and let them know if things begin to feel overwhelming. Domestic and family violence has a big impact on the health of families, especially women and children. If you are concerned for your safety at any time, talk with a health professional, your GP or call the Domestic Violence Helpline.

Royal Hospital for Women (2019). Planning for a healthy Pregnancy. https://www.seslhd.health.nsw.gov.au/sites/default/files/groups/Royal_Hospital_for_Women/Mothersafe/documents/PLanningForHealthyPregnancyfinalUpdateAugust122019.pdf