Preconception Optimization: Why It's Essential for a Healthy Pregnancy

So, you’re thinking about conceiving or maybe thinking about thinking about it. How exciting! You might be already picturing that adorable newborn in your arms afterward or dreaming about the cute pregnancy photos you’ll take. But have you considered preparing your body, mind, and spirit for a healthy, happy, and safe pregnancy? 

One of the biggest misconceptions about pregnancy is that it only matters what you do once you're expecting. While it's true that your actions during pregnancy significantly impact your future child, investing in and optimizing your preconception health can enhance not only your fertility but also the health of both you and your child for many years to come. 

I believe in a holistic approach to preconception care, one that considers the comprehensive health and vitality of the whole body- not just your hormones and reproductive health but also your digestive, mental, musculoskeletal, and nutritional health, along with any existing diagnoses or concerns. This integrative preconception strategy often leads to improved fertility and leaves both you and your partner(s) feeling more supported and empowered.

In this post, we’ll discuss the five key areas of holistic preconception preparation: optimal nutrition, detoxification, nurturing mental health, lifestyle modifications, including sleep, and external factors like sperm health. Each section also includes a link to a recommended resource. Regardless of your comfort level regarding holistic and naturopathic health, this guide will help you lay the framework to prepare for conception mindfully!

#1: Optimal Preconception Nutrition: The Foundation of Health

Most people believe that what you eat during pregnancy is the only thing that impacts the baby's health. However, in her book Real Food for Fertility, renowned fertility dietician Lily Nichols writes, “ In fact, a growing body of research suggests that improving nutrient intake before you get pregnant has an even greater impact on pregnancy outcomes than solely changing what you eat during pregnancy.”

Eating a well-balanced, whole-food diet is the cornerstone of preconception health. Ensuring adequate stores of essential nutrients may enhance fertility and set the stage for a healthy pregnancy. 

Key Nutrients for Preconception Health:

• Folate: This B vitamin is crucial for preventing neural tube defects in developing fetuses. Many people take a prenatal dose of folic acid; however, folate in food is far superior. It's found in organ meats like liver and leafy greens like spinach. Adequate levels are vital for the fetus's proper development between weeks 5 and 8 of pregnancy. 

• Iron: Anemia is incredibly common in pregnancy due to increased blood volume. Iron deficiency anemia is the most common type of anemia, and continuing to eat iron-rich foods such as organ meats like liver and heart, oysters, clams, red meat, dark poultry meat, and fish like salmon and sardines is one way to maintain adequate iron stores. 

• DHA: Omega-3 fatty acid DHA is essential for fertility, and fortunately, the majority of DHA needs can be met through diet. Cold-water, fatty fish like salmon, herring, sardines, and trout are the best sources of DHA. 

Resource for preconception nutrition: Real Food for Fertility: Prepare Your Body for Pregnancy with Preconception Nutrition and Fertility Awareness // Lily Nichols RDN, CDE

#2: Detoxification: Clear the Path to Conception

Our highly modern world offers many amazing benefits, and with that comes exposure to toxins. The liver is our powerhouse of detoxification; yet, it’s easy for the liver to become overwhelmed by constant exposure. Exposure to toxins such as BPA/BPS, parabens, plastics, pesticides, and others can act as endocrine disruptors, which can create a hormonal imbalance, thus making achieving a healthy pregnancy harder. 

Strategies for Natural Detoxification: 

• Choose Cleaner Products: Personal care products are a key offender for exposure to harmful chemicals. Check the safety of your products on the EWG Skin Deep database. 

• Eat Organic Foods: Pesticides are common in most non-organic produce. Opt for organic produce to minimize your intake of pesticides and other harmful chemicals. If cost is an issue, learn about the Dirty Dozen.

• Support Liver Function: Incorporate liver-supporting foods like cruciferous vegetables (broccoli, cauliflower, kale), garlic, and beets into your diet.

#3: Nurturing Preconception Mental Health: Cultivate Sturdiness

Mental health plays a significant role in fertility, pregnancy, birth outcomes, and parenting. Your future little one is counting on you to be able to navigate the ups and downs of life. Now is the perfect time to work on decreasing stress and anxiety. 

Strategies for Nurturing Mental Health:

• Mindfulness and Meditation: Now is the perfect time to begin practicing mindfulness techniques like meditation or deep breathing to reduce stress and anxiety. I love Calm, Insight Timer, and Gabby apps for guided meditations. 

• Go Have Fun: Nurturing mental health means having fun! Feeling joy in the process of preparing for a baby is incredibly important. Connect with friends, go hiking, fly to Paris for the weekend, have a dance party in your pajamas, etc. 

• Seek Professional Help: If you're struggling with mental health issues, don't hesitate to seek help from a therapist, counselor, or schedule an appointment with me! 

  Resource for cultivating emotional sturdiness: Good Inside: A Practical Guide to Resilient Parenting Prioritizing Connection Over Correction // Dr. Becky Kennedy, PhD
  
  

#4: Preconception Lifestyle Modifications: The Power of Small Changes

When folks having difficulty conceiving come to me, they often look for one big singular change they can make. The reality is that optimal fertility is the combination of many small changes. Lifestyle factors such as sleep, movement, and supplements are some of those small changes. 

Lifestyle Strategies: 

• Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.

• Regular Movement: Movement is vital for adequate blood flow, blood sugar regulation, and mood support. If you’re always on the go, consider gentler movements such as walking, pilates, yoga, or nia. 

• Prenatal Supplementation: While the goal is always to get most of our nutrients through high-quality food, it’s not always possible. A quality prenatal supplement may help to bridge any gaps in your diet. I like the Needed Prenatal Supplement. Additional supplementation may be required based on your unique needs. Always consult your healthcare provider, or if you are an Arizona, Washington, DC, or Vermont resident, I’d be happy to work with you. 

#5: External Factors: Sperm Health and Male Fertility

In the cultural conversation about fertility, most of the weight of the conversation is built around the female or egg-owning person. Unfortunately, this takes away from the very important optimization and role of the sperm-carrying person. Several factors can impact sperm quality, including lifestyle, environmental factors, and underlying health conditions.

Strategies for Optimizing Sperm Health:

• Avoid Excessive Heat: High temperatures can impair sperm production. Consider avoiding the sauna, steam room, and hot tub and being aware not to put your laptop on your lap while working. 

• Reduce Toxin Exposure: As previously noted, pesticides can be a factor in difficult conception and carrying a healthy baby to term.  BPA/BPS, plasticizers, and others can affect complex endocrine factors. Drinking from glass, storing leftovers in glass Tupperware, and avoiding using plastic water bottles is one way to lower your exposure. 

• Consider Supplements: Consult with a healthcare provider to discuss the potential benefits of supplements like zinc, vitamin D, and antioxidants.

Your Preconception Journey Starts Now!

Preconception care is an essential and worthwhile investment in your journey through pregnancy, parenthood, and beyond. By prioritizing your holistic health and wellness before conception, you can set a foundation for a healthy, fulfilling pregnancy and parenthood experience.

Ready to Start? Let’s Connect!

✨Serving Arizona, Washington, DC, and Vermont residents virtually!

✨Holistic and deeply personalized care

✨Book a consultation today to discuss your preconception goals! [Schedule a one-on-one consultation] here!

- - -

RELATED:

Looking for a New Doctor? 5 Questions to Find the Right Fit

Feeling Stuck in Your Health Journey? 3 Ways Naturopathic Medicine Offers a Fresh Perspective

- - -

This post is for informational purposes only and is not medical advice. Please speak to your physician before implementing any changes related to your health.