Essential steps to take before starting your journey to motherhood

 

Essential steps to take before starting your journey to motherhood

Introduction

 Becoming a mother is one of the most rewarding and challenging experiences in life. But before you embark on this amazing journey, you need to prepare yourself physically, mentally, emotionally, and financially. Preparing for motherhood can help you have a healthy pregnancy, a smooth delivery, and a happy baby.

In this article, we will share with you seven essential steps to take before starting your journey to motherhood. These steps will help you optimize your fertility, boost your health, reduce your risks, and plan your future. Whether you are trying to conceive naturally or with assisted reproductive technology (ART), these steps will benefit you and your baby.

Why it’s important to prepare for motherhood

Preparing for motherhood is not only about buying cute baby clothes and decorating the nursery. It’s also about taking care of yourself and your baby before you even get pregnant. Research shows that preconception health can have a significant impact on fertility, pregnancy outcomes, and child development.

Some of the benefits of preparing for motherhood include:

·         Improving your chances of getting pregnant faster and easier

·         Reducing the risk of miscarriage, stillbirth, preterm birth, low birth weight, birth defects, and other complications

·         Enhancing your physical and mental well-being during pregnancy

·         Supporting your baby’s growth and development in the womb

·         Preventing or managing chronic conditions that may affect pregnancy, such as diabetes, hypertension, thyroid disorders, etc.

·         Preparing yourself for the changes and challenges of parenthood

What are the essential steps to take before getting pregnant

There are many things you can do to prepare for motherhood, but we have narrowed them down to seven essential steps that cover the most important aspects of preconception health. These steps are:

1.      See your doctor for a preconception checkup

2.      Start taking a prenatal vitamin with folic acid

3.      Get to know your menstrual cycle and ovulation patterns

4.      Adopt a healthy lifestyle and diet

5.      Quit smoking, drinking, and using drugs

6.      Reduce stress and practice self-care

7.      Plan your finances and career for parenthood

Let’s look at each step in more detail.

Step 1: See your doctor for a preconception checkup

One of the first things you should do before trying to conceive is to see your doctor for a preconception checkup. This is a comprehensive evaluation of your health history, current health status, family history, genetic risks, medications, vaccinations, lifestyle factors, and reproductive goals.

A preconception checkup can help you:

·         Identify any medical conditions or issues that may affect your fertility or pregnancy

·         Get treatment or management for any existing conditions or infections

·         Update your immunizations to protect yourself and your baby from preventable diseases

·         Get screened for sexually transmitted infections (STIs) and other infections that may harm your baby, such as HIV, hepatitis B, rubella, toxoplasmosis, etc.

·         Get tested for genetic disorders or carrier status, such as cystic fibrosis, sickle cell anemia, thalassemia, etc.

·         Get advice on how to optimize your fertility and health before and during pregnancy

·         Discuss your options and expectations for pregnancy care and delivery

How to choose a doctor or midwife for your pregnancy care

Your preconception checkup is also a good opportunity to choose a doctor or midwife who will provide your pregnancy care and delivery. You may want to stick with your current provider or switch to a different one, depending on your preferences and needs.

Some of the factors to consider when choosing a doctor or midwife include:

·         Their qualifications, experience, and reputation

·         Their availability, accessibility, and communication style

·         Their philosophy and approach to pregnancy and birth

·         Their compatibility with your values and wishes

·         Their affiliation with a hospital or birthing center that meets your standards and expectations

You may want to interview several providers before making a decision. You can also ask for recommendations from your friends, family, or other trusted sources.

Step 2: Start taking a prenatal vitamin with folic acid

Another important step to take before getting pregnant is to start taking a prenatal vitamin with folic acid. Folic acid is a B vitamin that is essential for the development of the baby’s neural tube, which forms the brain and spinal cord. Taking folic acid before and during early pregnancy can prevent up to 70% of neural tube defects (NTDs), such as spina bifida and anencephaly.

The recommended daily intake of folic acid for women who are planning to get pregnant or are pregnant is 400 micrograms (mcg) per day. However, some women may need more folic acid if they have a personal or family history of NTDs, have certain medical conditions, take certain medications, or have other risk factors. Your doctor can advise you on the right dose of folic acid for you.

Folic acid is found in some foods, such as leafy green vegetables, beans, lentils, nuts, seeds, citrus fruits, fortified cereals, breads, and pastas. However, it may be hard to get enough folic acid from food alone. That’s why taking a prenatal vitamin with folic acid

Step 3: Get to know your menstrual cycle and ovulation patterns

One of the key factors that affect your chances of getting pregnant is timing. Knowing when you ovulate and when you are most fertile can help you plan when to have sex and increase your odds of conceiving. Ovulation is the process of releasing an egg from your ovary, which usually happens once a month, around the middle of your menstrual cycle. Your fertile window is the period of time when you can get pregnant, which is usually five days before ovulation and the day of ovulation itself.

To get to know your menstrual cycle and ovulation patterns, you need to track your cycle and identify your fertile window. There are several methods and tools that can help you do this, such as:

·         Keeping a calendar or an app to record the first day of your period, the length of your cycle, and any symptoms or changes you notice

·         Monitoring your basal body temperature (BBT), which is your lowest body temperature in a 24-hour period, using a special thermometer. Your BBT rises slightly after ovulation and stays high until your next period

·         Checking your cervical mucus, which is the fluid that comes out of your vagina. Your cervical mucus changes in color, texture, and amount throughout your cycle. It becomes clear, slippery, and stretchy, like raw egg white, around ovulation, indicating high fertility

·         Using ovulation tests or fertility monitors, which are devices that measure the level of luteinizing hormone (LH) or estrogen in your urine or saliva. LH and estrogen surge before ovulation, signaling that you are about to release an egg

By combining these methods and tools, you can get a more accurate picture of your cycle and ovulation patterns. You can then use this information to time sex for conception. Ideally, you should have sex every day or every other day during your fertile window.

Ovulation tests and fertility monitors are easy to use and widely available in pharmacies, online stores, or through your doctor. They come in different forms and brands, but they all work by detecting hormonal changes that indicate ovulation. You should follow the instructions on how to use them properly and interpret the results correctly.

Some of the common types of ovulation tests and fertility monitors include:

·         Ovulation predictor kits (OPKs), which are urine-based tests that measure the level of LH in your urine. You dip a test strip or stick into a sample of your urine or hold it in your urine stream for a few seconds. A positive result means that you have a high level of LH and are likely to ovulate within 12 to 36 hours

·         Digital ovulation tests, which are similar to OPKs but have a digital display that shows a smiley face or a flashing light when you have a positive result. Some digital ovulation tests also measure the level of estrogen in your urine, which rises before LH

·         Fertility monitors, which are devices that track multiple fertility indicators, such as LH, estrogen, BBT, pulse rate, etc. They use urine or saliva samples or sensors that attach to your skin. They display your fertility status on a screen or an app and store your data for future reference

Ovulation tests and fertility monitors can help you pinpoint your most fertile days and optimize your chances of getting pregnant. However, they are not 100% accurate and may not work for everyone. Some factors that may affect their accuracy include:

·         Irregular cycles or anovulatory cycles (cycles without ovulation)

·         Polycystic ovary syndrome (PCOS) or other hormonal disorders

·         Medications that contain hormones or affect hormones

·         Illnesses or infections that affect hormones

·         Diluted urine or contaminated saliva

·         User error or misinterpretation

Therefore, you should not rely solely on ovulation tests and fertility monitors to predict ovulation. You should also pay attention to other signs and symptoms of ovulation, such as BBT, cervical mucus, cramps, breast tenderness, etc.

Step 4: Adopt a healthy lifestyle and diet

Another essential step to take before getting pregnant is to adopt a healthy lifestyle and diet. Your lifestyle and diet can affect your fertility, pregnancy health, and baby’s health in many ways. By making some positive changes in your habits and choices, you can improve your chances of conceiving and having a healthy pregnancy.

Some of the aspects of a healthy lifestyle and diet include:

·         Eating a balanced diet that provides enough calories, protein, carbohydrates, fats, vitamins, minerals, fiber, and fluids for you and your baby

·         Avoiding foods that may be harmful for pregnancy, such as raw or undercooked meat, eggs, fish, shellfish; unpasteurized dairy products; soft cheeses; deli meats; sprouts; caffeine; artificial sweeteners; etc.

·         Taking supplements that may be beneficial for pregnancy, such as omega-3 fatty acids, probiotics, vitamin D, etc., as recommended by your doctor

·         Exercising regularly and moderately, at least 30 minutes a day, five days a week, to maintain a healthy weight, improve blood circulation, strengthen muscles, reduce stress, and prevent complications

·         Avoiding activities that may be risky for pregnancy, such as contact sports, high-impact exercises, hot tubs, saunas, etc.

·         Getting enough sleep and rest, at least seven to nine hours a night, to recharge your energy, regulate your hormones, and support your immune system

·         Practicing good hygiene and sanitation, such as washing your hands frequently, cleaning your teeth and gums daily, avoiding contact with sick people or animals, etc.

What foods to eat and avoid before and during pregnancy

Eating well before and during pregnancy is one of the best ways to nourish yourself and your baby. A healthy diet can help you:

·         Boost your fertility and prevent ovulation problems

·         Prevent or manage gestational diabetes, preeclampsia, anemia, constipation, etc.

·         Support your baby’s growth and development in the womb

·         Reduce the risk of birth defects, allergies, infections, etc.

The following are some general guidelines on what foods to eat and avoid before and during pregnancy:

·         Eat a variety of foods from all the food groups: grains, fruits, vegetables, dairy products, protein foods, and healthy fats

·         Choose whole grains over refined grains: brown rice, whole wheat bread, oatmeal, quinoa, etc.

·         Eat plenty of fruits and vegetables: fresh, frozen, canned, dried, or juiced

·         Choose low-fat or fat-free dairy products: milk, yogurt, cheese, etc.

·         Choose lean protein sources: lean meat, poultry, fish (limit to 12 ounces a week), eggs (cooked), beans (cooked), nuts (unsalted), seeds (unsalted), soy products (tofu), etc.

·         Choose healthy fats: olive oil, canola oil, sunflower oil, avocado oil, nuts, seeds, etc.

·         Limit or avoid foods that are high in saturated fat, trans fat, cholesterol, sodium, added sugar, and additives: butter, margarine, lard, shortening, fatty meat, processed meat, fried foods, fast foods, baked goods, candy, soda, etc.

·         Limit or avoid foods that may contain harmful bacteria, parasites, toxins, or chemicals: raw or undercooked meat, eggs, fish, shellfish; unpasteurized dairy products; soft cheeses; deli meats; sprouts; caffeine; alcohol; tobacco; drugs; herbal teas; supplements; etc.

You may also need to modify your diet according to your specific needs and conditions. For example, if you have food allergies or intolerances, you may need to avoid certain foods or ingredients. If you have gestational diabetes or preeclampsia, you may need to follow a special diet that controls your blood sugar or blood pressure. If you have anemia or iron deficiency, you may need to increase your intake of iron-rich foods or supplements. Your doctor or a registered dietitian can help you plan a personalized diet that meets your nutritional needs and preferences.

How to exercise safely and moderately before and during pregnancy

Exercising before and during pregnancy is another way to improve your health and your baby’s health. Physical activity can help you:

·         Enhance your fertility and prevent ovulation problems

·         Maintain a healthy weight and prevent excessive weight gain

·         Strengthen your muscles and bones

·         Improve your posture and balance

·         Reduce back pain and pelvic pain

·         Boost your mood and energy

·         Relieve stress and anxiety

·         Prevent or manage gestational diabetes, preeclampsia, constipation, etc.

·         Prepare your body for labor and delivery

·         Recover faster after birth

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity per week. This means that you should exercise at a level that makes you breathe harder but not too hard. You should be able to talk but not sing while exercising.

Some of the examples of moderate-intensity aerobic activities include:

·         Walking briskly

·         Swimming

·         Cycling on a stationary bike

·         Low-impact aerobics

·         Dancing

·         Jogging (if you were already doing it before pregnancy)

You can also do some strength training exercises to tone your muscles and improve your endurance. You can use light weights, resistance bands, or your own body weight as resistance. Some of the examples of strength training exercises include:

·         Squats

·         Lunges

·         Push-ups

·         Planks

·         Bicep curls

·         Triceps extensions

You should also do some stretching exercises to increase your flexibility and range of motion. You can do some yoga poses or Pilates moves that are safe and comfortable for pregnancy. Some of the examples of stretching exercises include:

·         Cat-cow pose

·         Child’s pose

·         Butterfly pose

·         Side stretch

·         Neck stretch

You should always warm up before exercising and cool down after exercising. You should also drink plenty of water before, during, and after exercising to stay hydrated. You should wear comfortable clothes and shoes that fit well and support your feet. You should avoid exercising in hot or humid weather or in high altitudes.

You should also listen to your body and stop exercising if you feel any pain, discomfort, dizziness, nausea, shortness of breath, chest pain, palpitations, contractions, bleeding, or fluid leakage. You should consult your doctor before starting or continuing any exercise program during pregnancy. You should also avoid any exercise that may be risky for pregnancy, such as:

·         Contact sports: soccer, basketball, hockey, etc.

·         High-impact exercises: jumping, running (if not used to it), skipping rope, etc.

·         Exercises that involve lying on your back after the first trimester: crunches, sit-ups, etc.

·         Exercises that involve twisting or bending your abdomen: twists, side bends, etc.

·         Exercises that involve balance or coordination: skiing, skating, horseback riding, etc.

Step 5: Quit smoking, drinking, and using drugs

One of the most important steps to take before getting pregnant is to quit smoking, drinking, and using drugs. These substances can have harmful effects on your fertility and pregnancy. They can also affect your baby’s health and development in the womb and after birth.

Some of the effects of smoking, drinking, and using drugs on fertility and pregnancy include:

·         Reducing your chances of getting pregnant by affecting your ovulation, implantation, or sperm quality

·         Increasing your risk of miscarriage, ectopic pregnancy, placental abruption, or stillbirth

·         Causing birth defects, such as cleft lip, cleft palate, heart defects, etc.

·         Causing fetal alcohol spectrum disorders (FASDs), which are a range of physical, mental, behavioral, and learning problems caused by alcohol exposure in the womb

·         Causing neonatal abstinence syndrome (NAS), which is a group of withdrawal symptoms that occur in newborns who were exposed to drugs in the womb

·         Affecting your baby’s growth, weight, length, head circumference, brain development, etc.

·         Increasing your baby’s risk of sudden infant death syndrome (SIDS), asthma, respiratory infections, ear infections, etc.

Quitting smoking, drinking, and using drugs before getting pregnant can help you prevent or reduce these effects. It can also improve your health and well-being in general. However, quitting can be hard and challenging. You may need professional help and support to quit successfully and safely.

How to quit smoking, drinking, and using drugs effectively and safely

Quitting smoking, drinking, and using drugs is a personal decision that requires motivation, commitment, and determination. It is also a process that may take time and effort. You may face some obstacles and setbacks along the way. But you can overcome them with the right strategies and resources.

Some of the steps you can take to quit smoking, drinking, and using drugs effectively and safely include:

·         Setting a quit date and sticking to it

·         Making a quit plan that outlines your reasons for quitting, your goals, your methods, your rewards, etc.

·         Seeking help from your doctor or a counselor who can prescribe medications or therapies that can ease your withdrawal symptoms or cravings

·         Joining a support group or a program that can provide you with advice, encouragement, and accountability, such as [Smokefree], [Alcoholics Anonymous], [Narcotics Anonymous], etc.

·         Finding healthy alternatives to cope with stress, boredom, or negative emotions, such as meditation, yoga, exercise, hobbies, etc.

·         Avoiding triggers or situations that may tempt you to smoke, drink, or use drugs, such as bars, parties, friends who use substances, etc.

·         Rewarding yourself for your progress and achievements, such as buying yourself a gift, treating yourself to a spa day, etc.

·         Seeking help from your partner, family, friends, or other trusted people who can support you and motivate you

·         Being patient and forgiving with yourself if you slip or relapse. You can learn from your mistakes and try again.

Quitting smoking, drinking, and using drugs is one of the best things you can do for yourself and your baby. It may not be easy, but it is possible and worth it. You can do it!

Step 6: Reduce stress and practice self-care

Another essential step to take before getting pregnant is to reduce stress and practice self-care. Stress can affect your fertility and pregnancy in various ways. It can:

·         Disrupt your hormonal balance and ovulation

·         Impair your immune system and increase your risk of infections

·         Increase your blood pressure and heart rate

·         Affect your mood and mental health

·         Cause insomnia and fatigue

·         Trigger unhealthy behaviors, such as smoking, drinking, overeating, etc.

Stress can also affect your baby’s health and development in the womb. It can:

·         Restrict blood flow and oxygen to the placenta and the baby

·         Increase the risk of preterm birth, low birth weight, or intrauterine growth restriction

·         Alter the baby’s brain structure and function

·         Affect the baby’s temperament and behavior

Reducing stress and practicing self-care can help you prevent or cope with these effects. It can also improve your well-being and happiness before and during pregnancy.

Some of the ways to reduce stress and practice self-care include:

·         Identifying the sources of your stress and finding solutions or coping strategies

·         Setting realistic goals and priorities and managing your time effectively

·         Asking for help or delegating tasks when you feel overwhelmed

·         Saying no to unnecessary or unwanted demands or requests

·         Communicating your needs and feelings clearly and respectfully

·         Expressing your emotions in healthy ways, such as writing, talking, crying, etc.

·         Practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, guided imagery, meditation, etc.

·         Engaging in enjoyable and meaningful activities, such as hobbies, interests, volunteering, etc.

·         Spending quality time with your partner, family, friends, or other supportive people

·         Seeking professional help or counseling if you have persistent or severe stress or mental health issues

·         Taking care of your physical health by eating well, exercising moderately, sleeping enough, etc.

·         Pampering yourself with some treats or rewards, such as a massage, a manicure, a movie, etc.

Reducing stress and practicing self-care can make a big difference in your fertility and pregnancy journey. It can help you feel more calm, confident, and positive. It can also help you bond with your baby and prepare for parenthood.

Step 7: Plan your finances and career for parenthood

The last essential step to take before getting pregnant is to plan your finances and career for parenthood. Having a baby can bring a lot of joy and fulfillment to your life. But it can also bring a lot of expenses and responsibilities. You need to plan ahead and budget for the costs of pregnancy and raising a child. You also need to negotiate maternity leave and flexible work arrangements with your employer.

Some of the aspects of planning your finances and career for parenthood include:

·         Estimating the costs of pregnancy and childbirth, such as prenatal care, tests, ultrasounds, delivery fees, hospital bills, etc.

·         Estimating the costs of raising a child, such as diapers, formula, clothes, toys, childcare, education, health care, etc.

·         Saving money for emergencies or unexpected expenses

·         Applying for insurance or benefits that can cover some of the costs or provide financial assistance

·         Creating a budget that reflects your income and expenses before and after having a baby

·         Cutting down on unnecessary or excessive spending

·         Seeking advice from a financial planner or counselor if you have debt or other financial issues

·         Discussing your work plans and expectations with your partner

·         Reviewing your employer’s policies and laws on maternity leave and parental leave

·         Negotiating maternity leave and flexible work arrangements with your employer

·         Exploring other options for work-life balance, such as working from home, part-time work, job sharing, freelancing, etc.

·         Seeking support from your employer, co-workers, family, friends, or other resources

Planning your finances and career for parenthood can help you reduce stress and anxiety. It can also help you enjoy your pregnancy and parenthood more. You can make informed and realistic decisions that suit your needs and goals.

Conclusion

Preparing for motherhood is a wonderful and exciting journey. It can also be a challenging and overwhelming one. But by taking these seven essential steps before getting pregnant, you can make it easier and smoother. You can optimize your fertility, boost your health, reduce your risks, and plan your future. You can also prepare yourself for the changes and challenges of parenthood.

These steps are not exhaustive or definitive. They are meant to guide you and inspire you. You may need to adapt them according to your specific situation and preferences. You may also need to consult your doctor or other professionals for more advice and support.

The most important thing is to take care of yourself and your baby before, during, and after pregnancy. You deserve it!

FAQs

Q: How long should I wait before trying to conceive after stopping birth control?

A: It depends on the type of birth control you were using. Some methods, such as condoms, diaphragms, or pills, do not affect your fertility and you can try to conceive right away after stopping them. Other methods, such as injections, implants, or IUDs, may take longer to wear off and you may need to wait a few months before trying to conceive. Your doctor can advise you on the best time to try to conceive after stopping birth control.

Q: How often should I have sex to get pregnant?

A: The optimal frequency of sex for conception is every day or every other day during your fertile window, which is the five days before ovulation and the day of ovulation itself. Having sex more often than that may not increase your chances of getting pregnant and may even decrease them by reducing the quality or quantity of sperm. Having sex less often than that may miss your fertile window and lower your chances of getting pregnant.

Q: How can I tell if I am pregnant?

A: The most reliable way to tell if you are pregnant is to take a pregnancy test. You can buy a home pregnancy test from a pharmacy or online store or get a blood test from a doctor or a clinic. A pregnancy test measures the level of human chorionic gonadotropin (hCG), which is a hormone produced by the placenta after implantation. A positive result means that you are pregnant. A negative result means that you are not pregnant or that it is too early to detect hCG in your urine or blood. You should take a pregnancy test after you miss your period or about two weeks after ovulation.

Q: What are some early signs and symptoms of pregnancy?

A: Some early signs and symptoms of pregnancy include:

·         Missed period

·         Spotting or light bleeding

·         Cramping or bloating

·         Breast tenderness or swelling

·         Nausea or vomiting

·         Fatigue or drowsiness

·         Mood swings or irritability

·         Food aversions or cravings

·         Increased urination

·         Heightened sense of smell

However, these signs and symptoms are not conclusive or specific to pregnancy. They may also be caused by other factors, such as stress, illness, hormonal changes, etc. The only way to confirm pregnancy is to take a pregnancy test.

Q: How can I have a healthy and happy pregnancy?

A: Some of the ways to have a healthy and happy pregnancy include:

·         Following the seven essential steps to prepare for motherhood

·         Getting regular prenatal care from your doctor or midwife

·         Taking prenatal tests and screenings as recommended

·         Following a healthy diet and taking prenatal vitamins

·         Exercising moderately and safely

·         Quitting smoking, drinking, and using drugs

·         Reducing stress and practicing self-care

·         Educating yourself about pregnancy and childbirth

·         Bonding with your baby in the womb

·         Seeking support from your partner, family, friends, or other resources