How to prepare your body and mind for pregnancy

Preconception care includes how we can prepare ourselves for parenthood in a healthy way. So if pregnancy doesn't happen for you straight away, at least you can use this time to get yourself in the best possible shape for pregnancy.

So, dealing with any pre-existing mental health before becoming pregnant is just as important as physically preparing your body for pregnancy. Don't forget to let your doctor know if you’re trying for a baby so they’re able to give you the right solution for both you and your future baby. It’s also important to speak to your loved ones so they can support you.

Exercise isn’t only a great stress reliever – and way to bond with your partner – but also a way to connect with your body and even prepare it for birth. Just doing 30 minutes of activity, such as strength training or aerobic exercise, is a great way to start your preconception planning.

However, don’t push yourself too hard, especially if you’re not used to it, just start slow and work up.

When preparing your body for pregnancy our diet should focus on:

We’ve also put together an article on your fertility diet plan to help make your transition into a healthier lifestyle easier.

Whether you’re the one trying to get pregnant or you’re their partner, you might want to look at taking the following supplements and vitamins for fertility:

Check out more detailed advice on supplements and vitamins for fertility.

Quitting smoking is an important aspect of preconception care, as smoking can impact fertility in a number of ways. These include negatively affecting the DNA in sperm⁹ and reducing its ability to reach and fertilise eggs, which then reduces your odds of a healthy pregnancy.¹⁰

So, if you’re a smoker, it’s a good idea to stop smoking long before you get pregnant as it’ll be easier than quitting as soon as you find out you’re pregnant. Partners of pregnant people, or those trying to conceive, should also be mindful of how their actions impact their partner’s health. They should try to quit smoking, or be sure not to smoke around their partner.

Similar to smoking, many people focus on dramatically reducing their alcohol intake once they’re pregnant. The NHS actually advises that if you’re trying to conceive, you abstain from alcohol altogether.¹¹ However, we know this can be difficult, especially if you’re on a long fertility journey.

It can also have a negative effect on sperm motility and count.¹³ So, try swapping your cocktail for a mocktail or having a tonic water with lime.

As a couple, making an active decision together about when to start a family is key. When both are invested in the pregnancy – or prospective pregnancy – it creates a safe environment.

Stress can be a big factor in stopping you being able to conceive,¹⁵ so if you're trying to conceive by having sex it's important to let loose, have sex and remember why you want this baby in the first place – hopefully because you really like each other! After all, there's a reason why December (with its parties, togetherness and good vibes) is the highest conception month.

If you're trying to conceive via IVF or other methods, the same can apply – take active steps to prioritise your relationship and offset any anxiety caused by the process.

Trying to conceive is a personal and often very intense time. So while investing in your relationship is important, it's also good to ensure you look after yourself and your friendships too. You may want to be selective about who you tell – and how much you tell them – so that you don't end up on the receiving end of unwanted advice or comments. But hearing other's conception stories, or simply letting off steam and talking about anything but babies, can help to lift your mood and take some of the pressure off.

Make sure you ask for the support in the way you want to receive it (such as whether you want them to check in or wait until you have news) then put in opportunities to socialise with and without your partner. If you do go on to start a family, these friendships will be vital in reminding you that you're a person, as well as a parent.