17 Health Changes to Make Before You Get Pregnant

Can you eat sushi while trying to conceive? How much should you exercise? Here's what to do before trying to conceive to have a thriving pregnancy (and baby).

You probably know you should stop drinking alcohol and avoid smoking when you're trying to conceive. But can you eat sushi while trying to conceive? And what about exercise, vitamins, and when to see a health care provider?

Read on for 17 things to consider when trying to get pregnant.

01 of 17

Toss your Birth Control

Finally! Birth Control for Men May Soon Be a Reality_still

Before you can conceive, obviously, you have to stop taking your birth control. But it's usually not as simple as quitting and becoming pregnant the following week.

Lisa Mazzullo, MD, co-author of Before Your Pregnancy: A 90-Day Guide for Couples on How to Prepare for a Healthy Conception, says you should use the following guidelines for stopping birth control:

This will give your hormone levels a chance to reset and will allow you to track your period and learn when ovulation—the time you're most likely to get pregnant—occurs. (You can also try an online ovulation calculator.) That said, some people get pregnant right after stopping birth control. Always use barrier contraceptives so you don't get pregnant before you plan to.

02 of 17

Balance the Scales

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Studies have shown that being underweight and overweight can affect fertility and fetal health. For example, research has found that obesity is associated with a lack of ovulation.

Similarly, being underweight has been associated with the following:

  • Reduced implantation rates
  • Reduced clinical pregnancy
  • Reduced ongoing pregnancy

Talk with a health care provider to determine what your ideal weight is and what steps you need to take to get there.

03 of 17

Work it Out

Running

Being physically active before (and during) pregnancy has benefits. The more fit you are, the easier your pregnancy and delivery may be.

You can continue your exercise regimen if you're already active; just be sure not to overdo it. Right before you conceive is not the time to train for a marathon or lift massive weights.

Don't push yourself too hard if you're just beginning a workout program. Whether you're a fitness buff or a newbie, discuss your physical activity with a health care provider to get the green light.

04 of 17

Pass on the Java

Barista Holding Cup Of Coffee and Lid To Go
Ivan Kurmyshov/Shutterstock

Research suggests that caffeine does not appear to affect fertility. However, during pregnancy, too much caffeine can lead to miscarriage or preterm birth.

That's why the American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine in pregnancy to no more than 200 milligrams per day (about one 12-ounce cup of coffee).

But remember, it's not just a coffee or tea thing: Chocolate, sodas, energy drinks, and some cold and pain medications also have caffeine.

05 of 17

Chill Out

Couple On Sofa Watching TV After Work
Photographee.eu/Shutterstock

Stress can affect your whole life. When trying to conceive, the American Society for Reproductive Medicine (ASRM) says that stress reduces sexual esteem, satisfaction, and the frequency of intercourse.

Taking time for yourself every day and engaging in mindfulness practice can help you reduce stress. Try the following:

  • Exercising
  • Journaling
  • Getting massages
  • Talking with your partner
  • Getting enough sleep

If you're having problems managing stress, seek help from a professional.

06 of 17

Clean Up Your Diet

Organic Food Fruit and Vegetables on Counter Top
Linda Xiao

You are what you eat. And so is your baby-to-be. To start your pregnancy off right, eat foods from each of the five food groups, which include:

  • Fruits
  • Vegetables
  • Grains
  • Lean proteins (like chicken, eggs, and beans)
  • Dairy products

Avoid foods high in fat and sugar, and make sure you're getting enough fluids, Dr. Mazzullo says. Making dietary changes when you're still in the trying-to-conceive stage will pave the way for an easier pregnancy diet makeover once you become pregnant and help you stay healthy.

07 of 17

Take Caution with Fish

Spicy Hoisin Salmon

The U.S. Food and Drug Administration (FDA) recommends avoiding certain fish (swordfish, shark, king mackerel, and tilefish) when pregnant because of their high levels of mercury. They say the best fish choices are lowest in mercury, but even with these, you should limit them to twice a week.

According to the FDA, the best fish choices include:

  • Anchovy
  • Catfish
  • Cod
  • Crab
  • Flounder
  • Herring
  • Lobster
  • Oysters
  • Perch
  • Salmon
  • Sardines
  • Shrimp
  • Tilapia
  • Trout
  • Tuna (canned light)

Too much mercury can damage a fetus's developing brain and nervous system. Although there is no specific recommendation for those who haven't yet conceived, Dr. Wick says it's a good idea to follow the guidelines for pregnancy so you'll already have this habit in place.

In addition, don't eat sushi while trying to conceive. Raw sushi can contain Listeria. According to the Centers for Disease Control and Prevention (CDC), this bacteria is more dangerous and 10 times more likely while pregnant.

Infection can lead to stillbirth, miscarriage, and preterm labor. Instead, enjoy sushi made with cooked fish from the above best choice list.

08 of 17

Boost Your Folate

Woman eating salad
Veer

Enough folic acid can help prevent birth defects in a baby's head and spine. Janis Biermann, MS, former senior vice president for education and health promotion at the March of Dimes, says getting 400 micrograms of folic acid every day and eating high-folate foods is important.

Most prenatal vitamins should meet your daily folate needs. Some good food sources for folic acid include:

  • Leafy vegetables
  • Beans
  • Citrus fruits
  • Whole grains
  • Folate-enriched cereals and bread

The CDC recommends upping your folic acid intake one month before trying to get pregnant.

09 of 17

Take Supplements

woman holding vitamins
Toa55

In addition to folic acid, it's also a good idea to ensure you're getting enough other vitamins in your diet. A good prenatal vitamin is an excellent way to do so. These supplements contain the essential vitamins to ensure a healthy pregnancy. Prenatal vitamins include:

  • Folic acid
  • Iron
  • Calcium
  • Vitamin D
  • Vitamin C
  • Iodine

Since you won't know you're pregnant right away, taking a prenatal vitamin while trying to conceive can ensure you have all the nutrients ready for when you are.

10 of 17

Stop Smoking

woman-smoking.jpg
Shutterstock

According to the FDA, smoking while trying to conceive can impact fertility in the following ways:

  • Reducing fertility
  • Negatively affecting hormone production
  • Harming the reproductive system
  • Damaging the DNA in sperm

In addition, once pregnant, smoking negatively impacts the fetus. Babies born to people who smoke during pregnancy are at risk for low birth weight, inadequate lung development, preterm birth, or to die of sudden infant death syndrome (SIDS).

If you smoke, quit—the earlier, the better. "Being off all tobacco at least one to three months before you conceive is best," Dr. Mazzullo says. If you plan to quit on your own, try at least a month in advance to make sure you can do it.

For smokers using cessation assistance, like nicotine gums or patches or prescription Zyban or Chantix, Dr. Mazzullo suggests that you allow enough time for the medication to work and then wean yourself off it for at least a month before conception.

11 of 17

Give Up Alcohol

mom wine festival
Alexander Lukatskiy/Shutterstock

Since you'll be pregnant for at least a few weeks before you know it, the CDC advises anyone trying to conceive to stop drinking. Alcohol use in pregnancy can lead to miscarriage and stillbirth.

In addition, studies have found that heavy drinking while trying to get pregnant could make it more difficult to conceive. For example, a 2017 study found that heavy drinkers had reduced egg quality and reduced probability of becoming pregnant in one menstrual cycle.

Ultimately, "we don't actually know what a safe level of alcohol is in pregnancy or exactly when during pregnancy alcohol might have its most severe effects," says Myra J Wick, MD, medical co-editor of Mayo Clinic Guide to a Healthy Pregnancy. Dr. Wick says if someone is actively trying to conceive, she recommends not drinking at all.

The same goes for marijuana. According to a 2020 study, cannabis use while trying to conceive reduces pregnancy odds.

12 of 17

Limit Soda and Fruit Juice

Woman Opening Can of Soda
Fotos593/Shutterstock

Studies have found that drinking sugar-sweetened beverages was associated with reduced chances of pregnancy. So, it is probably best to limit sodas while trying to conceive.

It's also a good idea to eliminate trans fats from your diet, too, as consuming too much has been linked to infertility. Researchers believe that trans fats affect reproductive health by reducing egg quality. Read labels to find out if you've been unknowingly consuming trans fats in processed, packaged foods.

13 of 17

See a Health Care Provider

Doctor Talking to Patient Sitting on Table
S_L/Shutterstock

Yes, you'll see a health care provider more than enough once you're pregnant. Still, it's important to see them before you've conceived.

Dr. Mazzullo advises that anyone expecting to become pregnant should have a pre-conception visit to cover the following:

  • Get an STI screening.
  • Make sure any chronic health issues, like diabetes or asthma, are under control.
  • Discuss any genetic disorders or issues with previous pregnancies.
  • Get an overall view of your health.
14 of 17

Get Vaccinated

Needle in Arm Vaccine Closeup
DonyaHHI/Shutterstock

"When you're planning your pregnancy, it's a good idea to make sure your vaccinations are up-to-date so that you can avoid any illnesses that may be detrimental to the pregnancy or baby," Biermann says.

Health officials recommend the following vaccines during pregnancy:

  • Seasonal flu vaccine
  • Tdap (tetanus, diphtheria, and pertussis)
  • COVID-19

In addition, it is important to be up to date on the MMR (measles, mumps, and rubella) vaccine because rubella can cause birth defects and neurodevelopmental problems. However, this live virus vaccine poses more risks in pregnancy, so you should get this before pregnancy. The same is true for varicella (chickenpox).

15 of 17

Close Your Medicine Cabinet

Supplement Vitamins Pills Spread on Wooden Table
Maya Kruchankova/Shutterstock

Some medications can take a while to clear from the body, and many meds aren't pregnancy-friendly. "Go through your list of medications, both prescription and over-the-counter, with your provider to make sure none of them would be harmful to the pregnancy," says Dr. Wick. Don't forget to include any herbal supplements and vitamins on the list.

16 of 17

See a Dentist

Women Everywhere Are Complaining of Cavities After Watching This Attractive Dentist's 'In My Feelings' Challenge_still.jpg

People with gum disease may be more likely to deliver a premature baby, according to a 2019 study. Schedule a pre-pregnancy dental visit to make sure your oral health is in good standing (and so that you'll have time to correct any issues).

According to the CDC, 60-75% of people have gingivitis during pregnancy. Health officials believe it may be due to hormonal changes. So, keep up with your dentist appointments while pregnant, too!

17 of 17

Check Your Thyroid Levels

Woman with doctor
wavebreakmedia/Shutterstock

According to the American Thyroid Association, thyroid hormone plays a critical role in getting pregnant and carrying a pregnancy to term. Those with hypothyroidism have an increased risk of infertility and needing assisted reproductive technology (ART) to achieve pregnancy. The good news is that treatment with thyroid hormone improves outcomes.

Adequate thyroid hormones are also essential for fetal brain and nervous system development. So, figuring out these levels now is a good idea.

If you're considering getting pregnant, making some health changes now may increase your odds. In addition, it sets you up for a healthy pregnancy. Taking prenatal vitamins, eating well, exercising, and stopping drinking, smoking, and eating sushi while trying to conceive are all healthy habits to get into ahead of time.

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Sources
Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  12. Cannabis use while trying to conceive: a prospective cohort study evaluating associations with fecundability, live birth, and pregnancy loss. Human Reproduction. 2020.

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  14. The association between trans fatty acids, infertility and fetal life: a reviewHum Fertil (Camb). 2019.

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