Ursula Miquel, C.N.M.

By: centraljersey.com
Planning on getting pregnant?
Now – before conception – is the best time to start taking steps toward better overall health and fitness, as a healthy woman has a greater chance of having a healthy baby.
Consider that the most critical period of development occurs during the first 17 to 55 days after conception, and that typically by your first prenatal visit your baby’s vital organs are already formed.
That means the earlier you start preparing, the better. To that end, consider these 10 preconception tips for healthy babies:
Schedule a preconception visit. This action is one of the most important steps you can take in planning for your pregnancy. Your health care provider will give you a physical exam and also will evaluate your diet and exercise routine, review any medications you’re taking and provide information to help you make informed decisions and minimize risks. Ideally, you should visit the provider who will care for you during your pregnancy. Most insurance plans will cover at least one preconception visit, but check with your provider before scheduling the appointment.
Start taking a multivitamin with 400 micrograms of folic acid a day. A naturally occurring B vitamin, folic acid helps prevent birth defects of the brain and spinal cord. It is essential to take before and during early pregnancy when the neural tube, which develops into the brain and spinal cord, is developing. Most multivitamins contain folic acid, but be sure to read the label to ensure you’re getting enough.
Eat a healthy diet. Nutrition plays a key role in starting your pregnancy off right. Establishing healthy habits prior to conception makes it easier to maintain them during pregnancy. Eat a variety of fresh foods from each of the five food groups and avoid hidden fats and sugars in processed foods. Select foods high in folic acid, including spinach and other green, leafy vegetables, fortified breads and breakfast cereals, dried beans and oranges. And boost your calcium levels by consuming low-fat dairy products such as yogurt and reduced-fat milk.
A healthy, nutritious diet is great for the father of the baby and the rest of the family, too!
Exercise. Don’t wait until you’re pregnant to start an exercise routine. Get into the habit now, and your body will be in better condition to handle the physical demands of pregnancy and labor. With your doctor’s advice, exercise can also help you achieve a healthy weight and reduce stress.
Stop smoking and avoid secondhand smoke. Smoking not only increases the risk that your baby may be born premature or too small, it actually may make it harder for you to get pregnant in the first place. Talk to your healthcare provider about smoking cessation programs to help you kick the habit.
Avoid alcohol. Like smoking, drinking alcohol may also make it harder for you to conceive. Moreover, drinking alcohol while you’re pregnant can lead to low birth weight, heart defects and fetal alcohol syndrome, a combination of mental and physical defects.
Achieve a healthy weight. Being overweight during pregnancy puts you at greater risk for gestational diabetes – which can lead to large babies and complicated deliveries – and high blood pressure, which can be dangerous for you and the baby. Achieving a healthy weight through diet and exercise prior to conception will help minimize these risks and help you feel more comfortable during pregnancy.
Be sure to talk to your healthcare provider ahead of time about your pregnancy weight-gain goal. Women with a normal body mass index (BMI) between 19.8 and 26 should expect to gain between 25 and 35 pounds.
Remember, a healthy baby is worth the (healthy) weight!
Avoid exposure to hazardous chemicals. Exposure to toxic chemicals may make it more difficult to get pregnant and can harm the developing baby. Avoid toxic chemicals such as lead, which may be found in paint or water. Also avoid strong-smelling cleaners and insect repellants. Opt for organic substances to be safe.
Talk to your doctor about adjusting medications. Some medications such as certain anti-seizure drugs and blood pressure medicines can increase the risk for birth defects. Consult with your physician about how the medications may impact your baby before you get pregnant and allow enough time to make any adjustments prior to conception.
Make sure any pre-existing conditions such as diabetes and high blood pressure are under control. This step is important, as high blood sugar levels and high blood pressure can impede healthy development during the first few weeks of pregnancy. Also be sure to address any eating disorders or mental health issues, such as depression.
For more information about UMCP’s Maternal-Child Health Program or for assistance finding an obstetrician/gynecologist affiliated with Princeton HealthCare System, call 888-742-7496 or visit www.princetonhcs.org.
Ursula Miquel is a certified nurse midwife and a member of the medical staff at University Medical Center at Princeton.