Preparing your body for pregnancy is a crucial part of preconception, giving you the physical and mental support you need for a healthy and happy pregnancy. Discover more about preconception health, from conditions that may affect it, to steps you should take.
What is preconception health?
Preconception health is your physical and mental health in the months leading up to conception. Boosting preconception health often involves making positive lifestyle choices, such as eating a balanced diet, taking prenatal supplements, managing stress, and addressing any underlying health conditions. All of these actions are designed to provide your body with the best support for conceiving and sustaining a healthy pregnancy.
It’s important to note that preconception health isn’t a one-size-fits-all approach: it varies depending on where you are in your fertility journey. For those undergoing fertility treatment, such as IVF, preparation may need to be tailored with medical guidance. If you’re preparing your body for IVF, it’s a good idea to speak to your doctor or a fertility specialist about your preconception health.
Why does preconception health matter for women?
Preconception health is vital for women because it lays the foundation for a healthy pregnancy and baby. By focusing on their health before conception, women can improve their chances of becoming pregnant and prepare their bodies to handle the physical demands of pregnancy. Choosing the right conception supplement that meets your individual needs can make a significant difference, supporting your body through preconception, early development and pregnancy.
Health considerations when preparing your body for pregnancy
When preparing your body for pregnancy, there are a number of health considerations you’ll need to factor in to ensure preconception health. Below, you can find out how different conditions may affect or change your approach when preparing to conceive.
Does PCOS affect fertility?
Polycystic ovary syndrome (PCOS) can affect fertility by disrupting hormone levels and ovulation, making it harder to conceive. It can also impact preconception health by increasing the risk of insulin resistance, weight gain, and irregular periods. It’s important to note that insulin resistance isn’t just associated with those with a BMI above 25. Insulin resistance can be present with women that have PCOS and a normal BMI, and therefore may not be as obvious in these cases.
While research shows that PCOS may lead to complications during pregnancy, such as gestational diabetes or high blood pressure, every woman’s experience is different—many go on to have healthy pregnancies. Managing PCOS through healthy eating, ideally a Mediterranean diet, has been found to be particularly helpful in reducing inflammation and improving sugar control. The staple of this is lean meats, oily, fishy, wholegrains, and lots of fruits and vegetables. In addition, regular exercise and supplements like Inofolic Alpha can improve hormonal balance, support weight management, and enhance fertility. These lifestyle changes are essential for improving preconception health and boosting the chances of a successful pregnancy.
Can endometriosis affect fertility?
Endometriosis, especially at stages 3 or 4 can affect fertility by causing inflammation, scarring, and blockages that interfere with the reproductive organs. Those with endometriosis may need to adapt their preconception health plan to better manage symptoms and improve their chances of conceiving. Research indicates that a personalised approach to nutrition, stress management, and targeted supplements can help alleviate endometriosis symptoms. It’s essential to discuss treatment options with a doctor or fertility specialist, as approaches like surgery or assisted reproductive technologies may be recommended depending on severity. Early intervention and a personalised plan can make a big difference.
Can diabetes affect fertility and preconception?
Diabetes can impact both preconception health and general fertility. Diabetes often tends to be tied to weight and increasing weight tends to lead to worsening insulin resistance. Weight reduction can help improve symptoms and improve blood sugar levels. Research indicates that poorly managed blood sugar levels can disrupt hormone balance, making it harder to conceive, increasing the risk of pregnancy complications. That’s why it’s important to speak to your doctor 3–6 months before trying to conceive.
Together, you can create a personalised plan to stabilise blood sugar, adjust medications if needed, and ensure your body is well-prepared for pregnancy. Some diabetic medications e.g. semaglutide are not safe to be used when trying to conceive. With the right support and care, many people with diabetes can achieve good preconception health to support healthy pregnancies.
How does sexual health impact preconception?
Sexual health plays a key role in preconception care. Sexually transmitted infections (STIs) can lead to inflammation, scarring, and damage to the reproductive organs, which research shows can cause infertility in both women and men. Many STIs are symptomless, so they go unnoticed and untreated for long periods. As a result, it’s a good idea to get tested before trying to conceive to give you the chance to bolster your preconception health. If undergoing IVF, you will need to undergo STI testing as part of the baseline check. Testing also ensures you’re giving your future pregnancy the healthiest possible start by reducing the risk of passing infections to your partner or baby.
How to prepare your body for pregnancy
Here are the key steps you should follow to give your body the best physical and mental preparation for pregnancy:
Quit smoking
Quitting smoking is essential for improving preconception health. Smoking negatively affects fertility by reducing egg quality and disrupting hormone levels, even increasing the risk of miscarriage and ectopic pregnancy. In men, it can lower sperm count and motility. Chemicals in cigarettes can also damage reproductive organs and impair the environment needed for a healthy pregnancy. According to research, smoking is linked to delayed conception and reduced success in fertility treatments. Quitting before trying to conceive gives your body time to heal, boosting your chances of a healthy pregnancy and baby.
Avoid drinking alcohol
Research highlights how alcohol exposure around conception could impact early embryo development. Avoiding alcohol when preparing to conceive is important for both fertility and fetal health. Drinking alcohol can disrupt hormone levels, affect ovulation, and reduce your chances of getting pregnant. Research into low alcohol consumption during early pregnancy can vary, but to be on the safe side, it’s best to cut out alcohol consumption.
Prioritise emotional wellbeing
Prioritising emotional wellbeing is a key part of preconception health. Stress, anxiety, and depression can negatively affect hormone levels, menstrual cycles, and overall fertility. Taking steps to support your mental health, such as practising mindfulness, talking to a therapist, or engaging in regular physical activity, can help create a more balanced and supportive environment for conception. Studies suggest that psychological stress may be linked to reduced fertility and lower success rates in assisted reproductive treatments. Looking after your emotional wellbeing not only supports conception but also prepares you for a healthier pregnancy journey.
Exercise and diet
According to research, lifestyle factors like nutrition and physical activity significantly impact your body’s preparation for pregnancy. A balanced diet rich in whole foods, healthy fats, lean proteins, and essential vitamins can help to support hormone regulation and reproductive health. Regular physical activity helps maintain a healthy weight and improves insulin sensitivity.
It’s important to monitor exercise and not overload your body. Sometimes exercising too much can lead to increased cortisol and actually negatively impact your fertility as your body is in fight or flight mode. Therefore if you notice ongoing disruption in your cycles after commencing intense exercise regimes, it’s important to speak to your doctor about this. By making healthy choices, you can optimise your body for conception and support a smoother, healthier pregnancy.
Supplements
Supplements can play a valuable role in preparing the body for pregnancy, supporting the development of healthy eggs and sperm. Both eggs and sperm take around 3–4 months to fully mature, making it important to begin supplementation before conception. Using a supplement like Impryl– a clinically backed supplement that supports reproductive health at the cellular level- can help protect DNA, regulate hormones, and promote cellular health.
Support a healthy pregnancy
The fertility supplement for both men and women.
Additional key nutrients are also important pre-conception. Vitamin D3 (1,000 IU daily), which has been linked through research to improved fertility outcomes, particularly when levels exceed 75 nmol/L. Omega-3s (EPA and DHA) support endometrial receptivity, embryo development, and luteal phase health, crucial for implantation. Magnesium Glycinate helps calm the nervous system via GABA pathways, aiding relaxation and sleep. Melatonin, by regulating circadian rhythms, also supports ovarian function and hormonal balance.
“In most fertility care, supplements are either rushed through or barely mentioned at all. But they can play a really important role when used with purpose. The right support can help balance hormones, reduce inflammation, and give the body what it needs to prepare for pregnancy. It’s not about taking everything. It’s about knowing what actually makes a difference.”
Dr Divpreet Sacha, GP and Founder of Holistic Health
Find out more about how fertility supplements can support you on your preconception journey.
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