Conception Fitness and Nutrition Tips
Congratulations on deciding to become pregnant. Although you have a long road ahead of you, the time to start getting your body prepared is now. The more prepared your body is for conception, the easier time you will have getting pregnant, which means an easy pregnancy and a healthy baby. The two main areas to focus on are fitness and nutrition, as follows:
The last thing many women want to do before they get pregnant is to start a fitness regime. However, engaging in mild to moderate fitness before pregnancy can help relieve stress and can lead to quicker conception. It can also make the pregnancy easier and will increase baby’s and mom’s health throughout the pregnancy and beyond.
Here are a few great fitness ideas for preconception:
- Brisk walks: Take your dog for a stroll around the block, hook up with a friend, or take your spouse. If you prefer to go alone to clear your head, then go!
- Swimming: This is a perfect exercise to start now and continue through pregnancy, as it is easy on the joints and lets you feel weightless.
- Yoga: Both challenging and relaxing, yoga can help tone and strengthen the muscles while helping you let go.
- Pilates: If you feel that you need a bit more muscle tone, pilates can certainly help.
Ideally, you want to aim for 20 minutes or more per session, at a frequency of 3-4 times per week. If you want to do more, then go for it! Just don’t push too hard, as straining your body is not a good idea at this time.
You can always choose two or more of these exercises or add in your own. If you are already participating in regular exercise, then keep it up! Just remember to check with your physician when you become pregnant to see if you are okay to continue.
What you put into your body has a significant effect on how your body reacts to trying to become pregnant, and it also sets the stage for your pregnancy. What does this mean? In a nutshell, healthy people conceive faster. So put down that pint of Ben & Jerry’s because you need to get your body ready.
Primarily, you want to ensure that you get a good balance of fruits, vegetable, whole grains, lean meats, and dairy. The calcium and iron levels in the body need to be higher for pregnant women, so try to help the body along with a selection of calcium and iron rich foods. For calcium, try for at least three servings of milk, cheese, or yogurt a day. For iron, try lean beef, turkey, beans, and baked potatoes (with skin).
Folic acid is also extremely important in pregnancy, and most prenatal vitamins will contain folic acid. You can also try to increase your intake of folate rich foods by including items like strawberries, corn, spinach, and beets in your diet.
Don’t forget your partner in all this – his health is also important for conceptions. Studies have shown that oysters (the perfect aphrodisiac) contains high levels of zinc, which in turn helps to increase testosterone in men, which leads to higher fertility.