Do you want to have a healthy pregnancy and a healthy baby?

I guess you do, otherwise you wouldn’t be reading through this pre-conception checklist now. 😀

The journey to motherhood can truly be magical, and the process to getting there can be extremely enjoyable for a variety of reasons. Many pre-expectant mothers assume the act of getting pregnant is as simple as having unprotected sex – and for some, it really is that easy! For others, as it was for me, it requires an extreme lifestyle change in order to be able to conceive, and bring the pregnancy to term.

Before you start planning for your baby, make sure you’re trying under the ideal conditions. This helpful checklist can help you get prepared for the harsh body changes of pregnancy, as well as help you get pregnant in the first place. These are just some of the recommendations I have for you today.

Pre-Pregnancy Checklist (The Woman Edition)

Let’s Get Moving

If you didn’t exercise before, now’s the time to start. You want to start growing your child in a healthy environment. For you, this is exercising 30 minutes a day. For your baby, this is the womb of a mother who is taking care of her physical well-being. Also, you don’t have to focus on weight loss. This exercise routine should be geared towards getting fit and your blood flowing properly.


Start Eating Better

You’re going to have to keep two things in mind with your pre-pregnancy diet. One is obvious: start eating better. The other tidbit of advice, however, is one pre-expectant mothers don’t often think about. It’s important to consider your portion control. Eat foods rich in vitamins and minerals, and also don’t overeat. You’ll be eating for two once you become pregnant, so cut down on that potential weight gain. Also consider swapping animal protein with vegetal protein: a study from researchers at the Harvard School of Public Health found infertility chances decreased by 39% when making that swap. Last but not least, be careful about what you eat. Some fast food may contain chemicals that can cause infertility.


Reduce Stress

While stress is something you experience on a daily basis, it might be counterproductive when you’re trying to get pregnant. So consider looking into practices to bring your stress levels (i.e. cortisol levels) down, such as meditation, relaxation, deep breathing, yoga, etc.


No Laptops On Your Laps

Studies have shown that having your laptops on your laps, i.e. close to your uterus, can be detrimental to your conception plan as the heat generated can affect fertility in a major way.


Include Folate In Your Diet

You can do this both by eating foods rich in folate (like leafy greens such as spinach, romaine, arugula, and broccoli), but also by taking a folate vitamin supplement once a day. Why folate? Because it’s found to improve ovulation and the quality of your eggs. And, by the way, it is also a good supplement for men, as a research from the University of California Berkeley’s Public School of Health found that the chances of abnormal sperms in non-smoking men who had high folate intake reduced by 20%. What’s not to like!


Consult Your Doctor

Don’t just trust the information you find on the internet – and isn’t that ironic? While it is important to conduct research and use my articles to help you discover more about your health, the Internet shouldn’t be a substitute for consulting a real medical professional. Arm yourself with credible information THEN discuss it with a doctor. And then, if you want additional natural support, contact me! 😉

Go A Step Further

It’s important to know your genetic makeup before going through with getting pregnant. A preconception screening can alert you to your family history and ethnicity’s likelihood of having a baby with high-risk disorders.


Protect Your Gums

Many pregnant women don’t know pregnancy raises the likelihood of gum disease, but it’s true. Before getting pregnant, protect your gums as much as possible by scheduling a trip to your dentist for a consultation. Also, start flossing. And as a way to protect your gums and teeth even further, consider oil pulling with coconut oil, as it’s an amazing anti-bacterial, and there’s no contra-indication for pregnant women.


No More Caffeine

If you’re addicted to Starbucks or a nice cup of coffee in the morning – or even if you’re a soda junkie – it’s time to start cutting back. If initially, you want to reduce instead of removing, limit yourself to one cup of coffee or one soda a day. Then progressively reduce your consumption further until you’re having those only very seldom.


No Smoking or Alcohol

This should be a no brainer. Don’t smoke or drink while pregnant, but also quit smoking and drinking before you get pregnant. These SIDS and defect-causing practices can be cut off before getting pregnant to keep the overlap period small – after all, the more you smoke and drink during the early stages of pregnancy, the more at risk your child is.


Start Thinking Money

How much money do you have to spend on a baby? Do you have a room ready? Is your house big enough? Start thinking about how much a baby actually costs and save up ASAP.


Don’t Forget Pets

If you have a pet prior to getting pregnant, assess your animal’s willingness to get along with other small creatures in your home. If you couldn’t get another dog without your own getting aggressive and territorial, how do you think it will act with a baby around?



Did you know that the cycle of the potential egg that will be fertilised is 90 days and that the quality of the egg will determine whether you stay pregnant? What have you been doing so far to improve your chances of conceiving, that is not mentioned above?

Share below!

Additional Resources You Might Find Helpful

FREE 10-Day Optimised Health & Wellness Challenge

Discover the 5 steps of The Optimised Health Formula and how you can apply them to your life.

Preparing For Pregnancy

In this class, you will learn different methods to improve fertility based on science, which supplements work best for egg and sperm health as well as other ways to improve reproductive health, fertility, and overall wellbeing during this special time.

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