Planning a pregnancy requires some preparation, in order to achieve the desired balance when giving up contraception. The ideal is to start the preparation some time, at least a year, before getting pregnant for the first time. Healthy lifestyle habits, body weight control, balanced diet, physical exercise and proper stress management will play an important role: In the hormonal balance that will allow conception; In a healthy pregnancy; In an uncomplicated birth and motherhood. Alcohol and tobacco Among the first things you should do, at least two years before becoming pregnant : Moderate or stop consuming alcoholic beverages; Stop smoking. A correct body weight A healthy weight and an adequate body mass index (BMI) favor conception, the course of pregnancy and childbirth. Both overweight and obesity, as well as being underweight, are related to hormonal changes that can make conception difficult by interfering with the regularity of menstrual cycles. Overweight and obesity are also associated with an increased risk of problems during pregnancy and childbirth, such as gestational diabetes. Underweight is related to premature births and poor fetal development. Eat healthy The Mediterranean diet , with its balanced intake of protein and carbohydrates, consumption of foods of plant and animal origin, simple cooking methods, among other features, is excellent and is versatile enough to achieve a body mass index (BMI) suitable for age , without nutritional deficits. Other diets also allow to eat healthy, but its characteristics must be taken into account, especially if they continue to be adopted during pregnancy. In the case of diets rich in protein and low in carbohydrates , it is necessary to pay attention to kidney function. In vegetarian and vegan diets , it is essential to include high quality protein sources as an alternative to animal proteins. Nutritional supplementation may still be necessary. With a balanced diet and when there are no diseases that interfere with intestinal absorption, it is not necessary, in most cases, to resort to nutritional supplements. The advice of a nutritionist can be a good help at this time. Practice physical exercise The muscle strengthening achieved with physical exercise is favorable for pregnancy and childbirth. It promotes muscle elasticity and resistance and helps to avoid uncomfortable postures for pregnant women, such as back pain or sciatica. If you don’t usually practice physical exercise, but you don't have any restrictions on its practice, this may be the right time to start and make it a healthy routine. Get advice from professionals about the exercise that best suits you and your goals. Control stress Changes caused by stress can have a negative effect on hormonal balance and make conception more difficult. For this reason, stress management is an important part of preparing for a pregnancy. Regular exercise can help control stress; Sleep an adequate number of hours; Having a good balance between personal and professional life, especially when there is a demanding professional activity. Planning conception If you are not doing a regular follow-up at a gynecology-obstetrics consultation , now that you are thinking about becoming pregnant, you should start doing so. Your obstetrician-gynecologist is the right person to advise you during your pregnancy preparation. It helps you to understand if everything is in order to start trying to conceive and will help you to better understand your menstrual cycle and fertile period. If you have a chronic illness , your gynecologist will advise you about the ideal time, or changes in therapy that may be necessary, before trying to conceive. There may be a need to consult another specialist doctor to achieve the ideal state for conception, a vitally important factor in some chronic diseases like lupus, epilepsy, among others. Your obstetrician-gynecologist is still the right person to follow your pregnancy and delivery. In Portugal, the average age of mothers at the birth of their first child is around 31 years old. In recent years we have witnessed an increase in maternal age. This fact can cause some problems, namely, the decrease in female fertility from the age of 35 and also the increase in chronic diseases that accompany advancing age. A good preparation and proper medical supervision are key to a healthy and successful pregnancy! Author: Diana Coelho Meet the obstetrics-gynecology clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
