Getting pregnant is not easy as you need to be physically, mentally, and emotionally prepared for it. If you are thinking of getting pregnant or conceiving, making your body prepared and fit is one of the most crucial things you need to do for a healthy conception.
Firstly, congratulations on making the right decision to have a baby, as it is a huge milestone to cross in life. Have you given a thought about your body or what are things you should keep in consideration after conceiving?
Let’s have a look at the journal of 4 weeks, helping you to prepare your body for pregnancy.
Your first and most important step during your pregnancy is taking the right amount or vitamins or carrying enough in your diet. It could start with prenatal vitamins constituting 400-800 mcg of folic acid, which needs to be consumed daily. Folic acid is essential during the early stages as it helps prevent birth defects or early stages of fetal development, particularly considering neural defects, which affect the spinal cord and brain of the baby.
A well-balanced diet is common in pregnancy, highly focused on nutrient-rich food compiled in your diet. The foods could be
Having enough water intake keeps you hydrated and well-maintained. You should start drinking more water. Start aiming to have at least 8 cups a day. You should know that water helps in improving your reproductive health and overall bodily functions. It also supports in production of cervical mucus that helps in traveling sperm to the egg.
Another important thing that you need to consider is eliminating or reducing refined sugar, processed food and artificial additives, etc. These could lead to several fertility issues, increased inflammation, and a disbalance of hormones in the body.
To maintain and balance a healthy pregnancy, you need to keep a check on intake of your iron and calcium. You need to add this to your diet such as iron-rich foods like spinach, red meat, beans, and fortified cereals, as well as calcium-rich foods like dairy, fortified plant milks, and leafy greens.
Keeping a record of your menstrual cycle is essential as it helps in understanding the timing of conception. Tracking could ensure you identify the right day you are ovulating. You can use a simple calendar or an app to mark the date when your period starts so that you know which day your chance of being most fertile is high.
Being addicted to anything could be harmful, so it’s the right time to cut back your intake of caffeine and eliminate alcohol consumption. Consumption of both leads to problems in fertility and even harms a developing baby. Thus, it is recommended to switch to decaf coffee or herbal teas with zero alcohol.
Keeping yourself physically fit is important as it helps regulate hormones and boost fertility. You should start your physical activity by exercising at least 3-4 times a week. The activities include swimming, walking, and cycling. It ensures that healthy weight is managed, stress is reduced and blood circulation is improved.
Another aspect you need to consider is strengthening your muscles that immensely support your bladder and uterus. This included pelvic floor exercises such as Kegels. This will enhance your chance of smooth delivery and labor in the future.
Quality sleep plays a crucial stole in your fertility so you should aim for 7-9 hours of sleep daily. This will help in balancing or improving your progesterone and estrogen which are needed for adequate fertility. Try having a relaxing bedtime routine so that you can sleep peacefully while avoiding caffeine, screens, and heaving meals before bed.
You should not take stress as it interferes largely with ovulation and fertility. If you feel stressed, you should try exercising relaxation techniques such as yoga, meditation, mindfulness, and breathing to manage your stress level. Moreover, you can also try to find something else that works for you so that you can incorporate that into your day-to-day routine.
Having a balanced weight is necessary and if you are underweight or overweight, you need to consider having a consultation with your doctor. He/she will help you in reaching to you a health weight before conceiving or getting pregnant. Having extreme of any of the situation would affect your fertility and hormone levels. Thus, for maintaining a healthy weight you need to keep a balanced diet and exercise regularly.
Keeping a balance in hormones and blood sugar levels is important for enhancing your fertility and this could be managed with the right intake of fibre. You must include fibre-rich food in your diet which includes vegetables, fruits, legumes, and whole grains in your diet.
Another thing that you need to incorporate in your diet is healthy fats as this supports overall fertility and hormone production. You can find fats in several sources such as avocados, olive oil, nuts, seeds, and fatty fish like salmon and sardines.
Scheduling your appointment in a timely is important as he will help you manage your details for a healthy pregnancy. He will discuss your medical history, medications, and other conditions that would affect your pregnancy. Various tests are recommended such as genetic counseling, a pap smear, or certain blood tests for identifying infections and any other related health concerns.
One more thing that you need to consider is that if you are on any medication, you need to consult your doctor about whether they are safe at the time of conceiving or not. As some medications might not be suitable for your fertility so, you can be provided with suggestive alternatives.
Yoga is a best practice for managing your stress level, strengthening the muscles in your body, and improving flexibility required for healthy pregnancy and delivery. You can also check for prenatal yoga classes or find it online to guide you rightly in desired direction.
Fertility is impacted by several things, thus you need to keep an eye on such things for a successful pregnancy. Especially environmental toxins such as household chemicals, smoking, or excessive exposure to plastics affect fertility adversely. Start eliminating your exposure to
As we all know, fertility or pregnancy is filled with emotions and mood swings, so you need to take time to nurture yourself to be emotionally stable. You can get through this while spending quality time with your loved ones, journaling, or seeking therapy for alleviating your stress to be in a positive and peaceful mental space.
As we already mentioned, smoking is injurious to your health and has an impact negatively on your fertility. So it’s time for you to put a full stop to your smoke to improve your fertility and the health of your baby. Moreover, you also have to avoid secondhand smoke as it has a direct impact on sperm health and egg quality.
Take good care of your body and giving best as it’s needed. The time has come to take care of yourself. It could be by any means: a warm bath, massage, music therapy, or spending quality time in nature. As you feel more connected to your emotional and physical health, the more you are prepared for your pregnancy.
If you haven’t already, speak with your healthcare provider about getting necessary vaccinations, such as the flu shot or any others that might be recommended based on your health history.
You might not know if you have a history of STRI which needs to be checked and treated before getting pregnant. This is necessary to understand so that you can ensure that your reproductive health is optimal for pregnancy.
As you have been tracking our mensuration cycle from day 1, you are better aware of your time of ovulation. So better to have intercourse during your fertile window for increasing chances of conception.
At this day or point of time, your body is ready to conceive but you need to stay firm, calm, and patient. A peaceful and hopeful mindset could be attained with prayers, positive affirmations, and visualization techniques.
Pregnancy is a life-changing experience that you will share with your partner. Make sure to spend quality time together and discuss your hopes and dreams for your future family.
Now it’s time for you to ensure that everything is on track including your diet plan, exercise routine, or any other medical recommendation made by your healthcare provider. This ensures that you have the support you need in your pregnancy journey.
After four weeks of preparation, take a moment to celebrate how far you’ve come. Know that you’re giving your future child the best possible start by taking these steps to ensure a healthy pregnancy.
Having a healthy pregnancy is not difficult if you follow a routine of four weeks and keep an eye on nutrition, exercise, stress management, and medical health. Whether you conceive right away or take a bit longer, this holistic approach will help you be prepared physically, emotionally, and mentally for the next exciting chapter of your life.
If you are struggling with pregnancy or not able to conceive after trying your best, we are here to help you with the personalized approach. We at Aveya IVF center, provide a detailed pregnancy plan for making your body prepared to conceive in a timely. We understand that every person is different, so their circumstances vary. Our team ensures that every situation of yours is understood and acknowledged so that you do not feel less confident and your morale is boosted.
We ensure that you are mentally, emotionally, and physically ready before getting pregnant or making the decision to conceive. Our team of IVF experts and professionals maintains transparency with every patient and goes through the medical history so that we do not leave any loopholes for a healthy pregnancy.
Our team provides your detailed plan throughout your pregnancy while considering every detail. We make it possible for your body to be prepared for conceiving without facing any issues and help you throughout your journey so that you can have a healthy baby. By following this step-by-step plan, you’ll ensure that your body is in the best possible condition to support a healthy pregnancy.
At Aveya IVF, we believe in a comprehensive approach to fertility, offering expert guidance, support, and cutting-edge treatments tailored to your unique needs. These foundational steps, combined with our advanced fertility care, will enhance your chances of a successful pregnancy and help you embark on a healthy path toward motherhood. Trust Aveya IVF to be your partner in this beautiful journey.
Medically Reviewed by Dr. Arzoo Chadha