How to prepare your body for pregnancy

Looking after the health of your future baby begins several months before conception. Doctors refer to this period as pre-pregnancy preparation. Its main aim is not to undergo dozens of expensive tests or buy jars of vitamins. Doctors aim to identify genuine risks and help the body prepare gently for carrying a baby.

The World Health Organisation and the American College of Obstetricians and Gynaecologists regard preconception care as an effective way of preventing pregnancy complications. Taking the right steps before conception lays a solid foundation for the health of both mother and baby.

Key medical steps before conception

The first sensible step is to visit a GP or gynaecologist. The doctor will review your medical history, ask about any chronic conditions and check the regularity of your menstrual cycle.

Managing chronic conditions

Chronic conditions require particular attention. Diabetes, thyroid disorders, high blood pressure, epilepsy and heart problems must be well managed before conception.

When blood sugar or blood pressure levels are within the normal range, the risk of complications during pregnancy is reduced to that of healthy people.

Medication review and genetic counselling

A separate rule applies to long-term medication. Never stop taking prescription medicines on your own. You must not suddenly stop taking blood pressure tablets or antidepressants.

Some medicines need to be replaced with safer alternatives, whilst others require a dose adjustment. Changes to the treatment plan must only be made by your GP.

If anyone in the family has had serious genetic conditions, your doctor may recommend a consultation with a geneticist. This helps to assess the risks and ensure you undergo the necessary tests in good time.

Folic acid, diet and weight

The only vitamin whose intake is officially proven and recommended for absolutely all women when planning a pregnancy is folic acid.

Why folic acid is important

The World Health Organisation recommends taking 400 micrograms of folic acid every day from the moment you start trying to conceive until the twelfth week of pregnancy.

This simple step reduces the risk of severe neural tube defects in the foetus by more than 70 per cent. High doses of folic acid should only be prescribed by a doctor where there are specific medical indications.

Diet and physical fitness

Your diet before conception should be balanced and varied. Your body needs protein, healthy fats, complex carbohydrates and fibre. Trendy detox programmes, strict diets and drastic restrictions are harmful.

Body weight is also important. Both severe underweight and pronounced obesity affect ovulation and pregnancy. However, weight loss or gain should be gradual.

Physical activity is encouraged in the form of regular walks, swimming or joint-friendly exercises.

Vaccinations and protection against harmful factors

Some infections are extremely dangerous during the first weeks of embryonic development. Before conception, doctors advise checking for protective antibodies against rubella and chickenpox. If you have no immunity, you should be vaccinated several months before planned conception.

Giving up smoking, alcohol and vaping is an essential safety requirement. There is no such thing as a safe amount of alcohol when planning a pregnancy or during pregnancy.

It is also worth paying attention to your home life and work. Exposure to strong chemical solvents, pesticides, lead and X-rays must be minimised.

How the father-to-be prepares

A man’s body plays a vital role in planning for pregnancy. Half of the future child’s genetic material comes from the father, so his health prior to conception is of the utmost importance.

Sperm renewal and preparation time

The process of new sperm maturing takes approximately three months. This means that a man’s lifestyle in the 90 days leading up to conception directly affects the quality of his genetic material.

Key preparation steps for men include:

Giving up smoking and alcohol. These substances increase the amount of DNA damage in sperm and reduce their motility.
Protection against overheating. Regular visits to the sauna, hot baths, heated car seats and using a laptop on one’s lap temporarily impair sperm quality.
Checking for infections. Undiagnosed sexually transmitted infections in men can cause inflammation and be passed on to a woman, posing a risk to the embryo.
A balanced diet. A diet containing sufficient fresh vegetables, nuts, fish, zinc and selenium helps ensure the proper maturation of sperm cells.
Checking medication. Some long-term medications for high blood pressure or hair loss can reduce sperm quality, so a man should consult his doctor.

Joint preparation by the couple creates the most favourable conditions for rapid conception and the normal development of the child.

FAQ Answers to frequently asked questions

Is it necessary to have every possible test done before conception?

No. A comprehensive screening is not required. The doctor will draw up a personalised list of tests, taking into account your age, symptoms and any chronic conditions.

How many months before conception should you start preparing?

Ideally, you should start preparing 3–4 months before the planned conception. This is sufficient time to adjust your diet, start taking folic acid and have your immunity checked.

Can I take multivitamins without a doctor’s prescription?

Taking multivitamins without supervision can lead to an excess of fat-soluble vitamins, which is harmful to the embryo. You should only take folic acid; other supplements should be discussed with your doctor.

Why should the man be involved in the preparations?

Sperm health depends directly on the father’s lifestyle over the past three months. A healthy diet and giving up smoking increase the chances of a quick conception and normal foetal development.

What should you do if you become pregnant without having prepared?

Don’t panic. You should book an appointment with an obstetrician-gynaecologist straight away, start taking folic acid and follow your doctor’s standard advice. Most unplanned pregnancies proceed without complications.