5 lifestyle changes to make before you conceive

It can take up to two weeks after conception before a woman knows that she is pregnant.  This very early stage of pregnancy is important, as you can unknowingly expose your baby to harmful behaviours.  Read on to learn about 5 lifestyle changes you should make before you conceive, to optimize your chance for a healthy pregnancy.

1. Stop smoking

Quitting smoking before pregnancy reduces your risk of many adverse outcomes:

• Infertility - women who smoke have a 1.6 times higher risk of difficulty conceiving and those needing IVF have a lower success rate
• Miscarriage - women who smoke more than 10 cigarettes per day have a higher risk of miscarriage
• Low Birth Weight - smokers have up to 3.5 times higher risk of a low birth weight baby
• Preterm Delivery - smokers have a 2.5 times higher risk of early delivery.  Delivering your baby too early can lead to many consequences, such as visual or hearing disabilities and learning disabilities or developmental delay
• Once born, babies whose mothers smoked have a higher risk of SIDS (sudden infant death syndrome), asthma, bronchitis, ear infections, ADHD (attention deficit hyperactivity disorder) and obesity

If you think you need help to quit smoking, see your family doctor before you conceive (or now if you are already pregnant) to discuss your smoking cessation options today.

2. Decrease caffeine intake

Studies show that women can consume up to 200 mg per day of caffeine without negatively affecting their fertility or pregnancy.  This is equivalent to 1-2 cups of regular coffee per day.  See my previous post entitled "Caffeine in Pregnancy?" for more details.

3. Eat a healthy diet

One of the best ways to prepare for pregnancy is to ensure you are eating a healthy diet.  Check out Canada's Food Guide before you conceive, to see if you are eating right and make changes as needed. 

4. Take folic acid

You should start folic acid or a multivitamin containing folic acid at least 3 months before you conceive.  Studies show that this will reduce your risk of having a baby with a neural tube defect (where your baby's brain and/or spinal cord does not form properly).  Most women need between 0.4-1 mg of folic acid daily.  However, some women may need up to 5 mg of folic acid daily, depending on their weight and certain medications that they may be taking.  Speak with your doctor to find out how much you should be taking.

5. Exercise!

If you're reading this blog, you probably already know the importance of exercise!  Pregnancy is not the time to achieve peak fitness, but you should try to maintain your fitness while pregnant; the fitter you are to start, the easier this will be for you.  You should always consult your doctor to ensure it is safe for you to continue your exercise once pregnant.