Optimizing health for fertility and pregnancy is a multifaceted approach that involves a combination of lifestyle changes, nutritional adjustments, and medical considerations. Ensuring optimal health before conception can greatly improve the chances of having a healthy pregnancy and baby.
In an interview with HT Lifestyle, Dr Chetna Jain, Director, Obstetrics and Gynecology at Cloudnine Group of Hospitals, Gurugram Sector 14, highlights the key areas to focus on –
1. Medical Checkup and Pre-Conception Health
Before attempting to conceive, it is very important to have a preconception checkup with a healthcare provider. This visit helps identify and manage any health conditions that may affect fertility and pregnancy, such as diabetes, high blood pressure or thyroid disorders. This is also an opportunity to review any medications currently being taken to ensure they are safe for pregnancy. Additionally, being up to date with vaccinations, especially for diseases such as rubella, varicella and hepatitis, is important as these infections can affect pregnancy outcomes.
2. Nutrition and supplementation:
A balanced diet is fundamental to improving health for fertility and pregnancy. Eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats provides the nutrients needed for reproductive health. Key nutrients to focus on include:
- folic acid: It is essential for preventing neural tube defects. Women trying to conceive should take a supplement of 400-800 micrograms of folic acid daily in addition to consuming folate-rich foods such as leafy greens, legumes, and fortified cereals.
- Iron: Aids the development of the placenta and fetus. Good sources include lean meats, beans, and fortified cereals.
- Calcium: Important for the development of fetal bones and teeth. Dairy products, fortified plant milks, and leafy vegetables are excellent sources.
- vitamin D: Promotes bone health and immune function. Sunlight exposure, fatty fish, and fortified foods can help maintain adequate levels.
- Omega-3 Fatty Acid: Important for fetal brain development. These can be found in fatty fish, flaxseeds, and walnuts.
3. Maintaining a healthy weight
A healthy body weight is important for fertility and pregnancy. Both being underweight and overweight can cause complications. A body mass index (BMI) within the range of 18.5 to 24.9 is generally considered healthy for conception. Regular physical activity can help achieve and maintain a healthy weight. Aim for at least 150 minutes of moderate aerobic activity each week, plus muscle-strengthening exercises on two or more days a week.
4. Avoid harmful substances
Avoiding harmful substances is vital to improving fertility and pregnancy outcomes. These include:
- Tobacco: Smoking reduces fertility and increases the risk of miscarriage, premature birth, and a low birth weight baby. It is important to quit smoking and avoid secondhand smoke.
- Liquor: Alcohol consumption can have a negative impact on fertility and foetal development. It is advisable to completely avoid alcohol while trying to conceive and during pregnancy.
- recreational drugs: These substances can adversely affect fertility and the health of the fetus. Complete abstinence from recreational drugs is a must.
- Caffeine: High caffeine consumption is associated with decreased fertility and an increased risk of miscarriage. It is recommended to limit caffeine intake to less than 200-300 mg per day (about one 12-ounce cup of coffee).
5. Managing stress and emotional health
Stress can negatively impact fertility and overall health. It is important to find effective ways to manage stress. Techniques such as yoga, meditation, deep breathing exercises, and mindfulness may be beneficial. Counseling or therapy may also be helpful to address emotional and psychological concerns related to fertility and pregnancy.
6. Environmental factors
Reducing exposure to environmental toxins is another important aspect of optimizing health for fertility and pregnancy. These include:
- Pesticides and Chemicals: To limit exposure to pesticides, industrial chemicals and other environmental toxins, eat organic produce as much as possible, use natural cleaning products and avoid unnecessary exposure to chemicals at home and in the workplace.
- Radiation and Heat: Avoiding excessive exposure to radiation (e.g., X-rays) and high temperatures (e.g., hot tubs and saunas) is recommended.
7. Partner’s health
The health of the male partner also plays an important role in fertility. Men should also adopt a healthy lifestyle, which includes a balanced diet, regular exercise, avoiding harmful substances, and stress management. Additionally, men should protect themselves from environmental toxins that can affect sperm quality.
8. Regular monitoring and medical advice
Once pregnant, regular prenatal check-ups are essential to monitor the health of both mother and baby. These check-ups help detect and manage potential complications early. Following the healthcare provider’s advice about diet, exercise, and lifestyle changes during pregnancy can help ensure the best possible outcome.
Optimizing health for fertility and pregnancy involves a holistic approach that includes medical care, nutritional adjustments, maintaining a healthy weight, avoiding harmful substances, managing stress, reducing exposure to environmental toxins, and considering the health of both partners. By taking these steps, individuals and couples can greatly increase their chances of achieving a healthy pregnancy and a healthy baby.
