Plan the pregnancy journey: Preconception to Post-natal care

Plan the pregnancy journey

Planning the pregnancy journey: Preconception care to postnatal recovery

Whether you are trying to conceive or simply thinking about starting a family, it is never too early to start planning your pregnancy journey.

It is rewarding to be well-prepared for one of the toughest, albeit most fulfilling, journeys of a woman’s life – pregnancy. Before you decide to bring your baby into this world, condition your mind and body to accept and adapt to the inevitable changes that will happen to both. After all, your body will serve as a nurturing home for your little one for nine months.

Let us recap some of the key factors that every woman should take into consideration in this journey- from preconception health to physical and mental health during pregnancy as well as postnatal recovery.

Adopt necessary lifestyle changes

Being underweight or overweight can have a significant impact on your chances of conception.¹ Making positive lifestyle changes will not only help you attain and maintain your ideal body weight but also help you be your healthiest self. Ease into an exercise routine and diet regime that isn’t too complicated and easy to follow. As we have said in several articles on these pages, avoid smoking and alcohol consumption.

Focus on fulfilling nutritional needs

As a part of planning your pregnancy journey, you must pay special attention to your preconception nutritional needs. Here are a few general nutrient-rich foods and supplements that you should consider incorporating into your diet for improved preconception health:

Dark green leafy vegetables like spinach, kale, asparagus, etc., and citrus fruits like oranges and tangerines are rich in folic acid, an essential nutrient to prevent any birth defects relating to the brain, neural tube, and spinal cord. You can also start taking folic acid supplements at least 12 weeks before you begin your conception journey. It is, however, recommended that you speak to your doctor for guidance on the appropriate dosage.
Fulfil your iron needs with red meats, fish, chicken, and dark green leafy vegetables. It will provide a boost to your hemoglobin levels and prevent anemia.
Omega-3 fatty acid is another essential nutrient that should find a spot in your diet. Fatty fish like salmon, tuna and sardines, nuts and seeds, avocados, etc., are all rich in omega-3 fatty acids.
Include dairy for calcium and vitamin D supplements for better absorption of calcium in your routine. This will ensure better bone health for you and your future baby.

Additionally, you can also consult your family physician and get your blood work done to eliminate the possibility of any other severe nutrient deficiency².

Ensure regular visits and checks with your gynaecologist/ obstetrician

Find a gynaecologist you trust and go for regular pre-pregnancy check-ups. An important step in your pre-pregnancy care, it will help your gynecologist in determining your current state of health. The screening tests for any pre-existing medical conditions and/or any genetic disorders that can be passed down to your baby are invaluable. In case the screening tests do return any undesirable results, your doctor can also prescribe appropriate treatment plans and the best course of action for you.

Avoid stress and anxiety for a healthy pregnancy

Even after you have conceived successfully, you must keep up with all the pre-natal care habits to ensure a healthy pregnancy. The drastic hormonal changes that the body goes through during pregnancy can take a toll on both your physical and mental health. Create and follow calming routines to ease any stress and anxiety you might feel during this time. Consult your doctor and join prenatal yoga classes to remain physically active and centered throughout your pregnancy.

Absorb information, accept the change

Every woman’s birthing experience is different and so is the road to post-natal recovery. While nothing can ever truly prepare you for what is to come, information is power. Read up on the vaginal and c-section delivery process and talk to other women in your family and friends’ circle to create a rough roadmap for quicker post-natal recovery. Know that tending to your stitches, soreness, and swelling, while also breastfeeding and caring for your little babe will be chaotic. Embrace the chaos.

The sudden dip in pregnancy hormones can also lead to many women experiencing baby blues post-delivery. Feeling emotional, low, anxious, and stressed out as a new mother is normal and usually fleeting. However, if the feelings persist, do not hesitate to speak to a counsellor.

Most importantly, be kind to yourselves. Even when you feel you are not looking your best or doing your best. You are new at this, and you are doing just fine!³

Conclusion:

While antenatal care is talked about often, not much is said about prenatal care. With more couples opting for later pregnancies, prenatal care is becoming increasingly important. Pregnancy, especially when it is your first, can be full of surprises. But with proper planning and managing your health even before the journey begins, you can prepare yourself for what’s to come!

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