Your Pre-Pregnancy Checklist: From Nutrition to Finding the Right Support Team

Photo Credit: Erin Heuser Photography

Preparing for pregnancy is an exciting and significant time in your life. Whether you’re ready to start a family soon or are planning for the future, taking steps now to prepare your body, mind, and environment can help ensure a healthy pregnancy and a positive experience. Here’s a guide on how to prepare for pregnancy, with tips ranging from nutrition to finding the right healthcare provider.

1. Prioritize Nutrition: “Real Food for Pregnancy”

One of the most important things you can do before getting pregnant is to nourish your body with a balanced, nutrient-rich diet. Your diet not only affects your health but also lays the foundation for your future baby’s development. A highly recommended resource for pre-pregnancy nutrition is the book “Real Food for Pregnancy” by Lily Nichols.

“Real Food for Pregnancy” emphasizes a whole-foods approach to eating, focusing on nutrient-dense foods that support both maternal health and fetal development. The book provides practical advice on what to eat, what to avoid, and how to plan meals that meet your nutritional needs during pregnancy. By starting these dietary changes before conception, you can improve your fertility, regulate hormones, and ensure that your body is well-prepared for the demands of pregnancy.

Key points from the book include:

• Emphasizing Whole Foods: Prioritize whole, unprocessed foods such as vegetables, fruits, high-quality proteins, healthy fats, and whole grains.

• Getting Enough Protein: Protein is essential for building and repairing tissues, which is critical during pregnancy. Aim for a variety of protein sources, including eggs, meat, fish, and plant-based options.

• Incorporating Healthy Fats: Healthy fats, such as those found in avocados, nuts, seeds, and oily fish, are crucial for hormone production and the development of your baby’s brain and nervous system.

• Avoiding Harmful Substances: Limit your intake of processed foods, refined sugars, and trans fats, and be mindful of potential toxins, such as those found in certain fish and foods with high pesticide residues.

Starting these habits before pregnancy can lead to better outcomes and a smoother transition into pregnancy.

2. Find the Right Medical Provider

Choosing the right medical provider before getting pregnant is one of the most crucial steps in your preparation. Your provider will guide you through preconception care, pregnancy, and delivery, so it’s essential to find someone who aligns with your values and preferences.

Here are some tips for finding the right provider:

• Research Different Types of Providers: Depending on your preferences and health needs, you may choose between an obstetrician (OB-GYN), a midwife, or a family physician. Each type of provider offers different approaches to pregnancy care. For example, midwives often provide more personalized and holistic care, while OB-GYNs are specialists in managing high-risk pregnancies and performing surgeries.

• Schedule Preconception Counseling: Before you start trying to conceive, it’s a good idea to have a preconception counseling appointment with your chosen provider. During this visit, you can discuss your health history, any medications you’re taking, and any concerns you might have. Your provider can also offer advice on optimizing your health before pregnancy, such as starting prenatal vitamins, addressing any existing health conditions, and discussing lifestyle changes.

• Consider Their Philosophy on Birth: It’s important to choose a provider whose philosophy on birth matches your own. Some providers may lean towards more medicalized approaches, while others may support a more natural birth experience. Ask potential providers about their approach to labor and delivery, their thoughts on interventions, and how they support patient autonomy.

• Check Their Availability and Support Team: Make sure your provider is available during your estimated delivery period and inquire about the support team they work with. It’s important to feel confident in the entire care team, as they will be with you throughout your pregnancy journey.

3. Start a Regular Exercise Routine

Regular exercise is beneficial for overall health, and it’s especially important when preparing for pregnancy. Exercise can improve your cardiovascular health, maintain a healthy weight, regulate your menstrual cycle, and reduce stress—all of which contribute to a healthier pregnancy.

Here are some tips for building an exercise routine before pregnancy:

• Focus on Core and Pelvic Floor Strength: Strengthening your core and pelvic floor muscles can help support your growing belly during pregnancy and reduce the risk of complications such as diastasis recti and pelvic floor dysfunction. Exercises like pelvic tilts, squats, and gentle yoga can be especially beneficial. Checkout the Body Ready Method programs on our resources page!

• Incorporate Cardiovascular Exercise: Cardiovascular exercise, such as walking, swimming, or cycling, helps improve your endurance and stamina, which will be useful during labor and delivery. Aim for at least 150 minutes of moderate-intensity exercise per week.

• Listen to Your Body: As you prepare for pregnancy, it’s important to listen to your body and avoid pushing yourself too hard. Exercise should make you feel energized and strong, not fatigued or stressed.

4. Research and Hire a Doula

A doula is a valuable addition to your pregnancy and birth support team. Doulas provide continuous physical, emotional, and informational support throughout pregnancy, labor, and postpartum, helping you navigate the journey with confidence and empowerment.

Here’s why researching and hiring a doula early in your pregnancy is important:

• Personalized Support: Doulas tailor their support to your unique needs and preferences. Whether you’re planning a natural birth, exploring pain management options, or preparing for a cesarean, a doula can help you make informed decisions that align with your birth goals.

• Continuous Care: Unlike some medical providers who may have multiple clients, a doula focuses solely on you during labor and delivery, providing continuous, one-on-one support. This continuous presence has been shown to reduce the likelihood of interventions and increase overall satisfaction with the birth experience.

• Emotional and Physical Comfort: Doulas are trained in various comfort measures, such as massage, breathing techniques, and positioning, to help you cope with the intensity of labor. They also offer emotional support, helping you stay calm and confident throughout the process.

• Securing Your Spot: Doulas often book up quickly, so securing a spot with your chosen doula early in your pregnancy ensures that you’ll have their support when you need it most. By signing with a doula early, you can also build a strong relationship with them, allowing for more personalized care.

5. Focus on Mental and Emotional Well-being

Preparing your mind for pregnancy is just as important as preparing your body. Pregnancy and parenthood bring significant changes, and being mentally and emotionally ready can help you navigate this new chapter with confidence.

• Practice Stress Management: High levels of stress can impact your fertility and overall health. Incorporate stress-reducing practices into your daily routine, such as prayer, deep breathing exercises, journaling, or spending time in nature.

• Strengthen Your Relationship: If you have a partner, use this time to strengthen your relationship and discuss your expectations for parenthood. Open communication about your hopes, fears, and responsibilities can help you enter this new phase with a strong partnership.

• Seek Support: If you have any mental health concerns, such as anxiety or depression, consider seeking support from a therapist or counselor. Addressing these issues before pregnancy can help ensure a healthier and more positive experience during pregnancy and postpartum.

Preparing for pregnancy is a journey that involves both practical planning and self-care. By focusing on nutrition, finding the right medical provider, hiring a doula, maintaining a healthy lifestyle, and preparing emotionally and financially, you can set yourself up for a healthy pregnancy and a positive experience as you embark on this exciting new chapter in your life.