For those of you who already intend to have a baby, preparing for pregnancy can begin by living a healthy lifestyle right now. This includes eating a balanced nutritious diet, maintaining general bodily health, stopping smoking, and taking folic acid supplements.
Preparing for pregnancy is important as early as possible, that is, as soon as you intend to have children. This is important so that your body is ready to get pregnant and stay healthy throughout the 9 months of pregnancy. In addition, this preparation also aims to make the baby be born safely, healthily, and not lacking in anything.
Preparing the Body for Pregnancy
To prepare yourself for a healthy pregnancy, you need to take the following steps:
1. Consult a doctor
Consult your obstetrician as soon as you decide to get pregnant. This is very important, especially if you are 30 years or older or have certain diseases. Consultation with an obstetrician can also be done to start the pregnancy program.
2. Maintain ideal body weight
Being overweight can increase the risk of complications during pregnancy, such as diabetes or hypertension. While underweight can make it harder for you to get pregnant. If your body weight is ideal, your chances of getting pregnant will be even greater.
So, make sure your body mass index (BMI) is quite normal when preparing for pregnancy. Normal BMI for Asians is 18.5-22.9.
How to calculate it, weight (kg) divided by height (m) 2. For example, the calculation of BMI for body weight of 60 kg and height of 170 centimeters (1.7 meters) is 60 / (1.7) ² = 20.7. This BMI value is included in the normal category.
3. Eating a balanced nutritious food
Start paying attention to the types of food and drinks that enter your body. How:
- Reduce high calorie intake without nutrients, contain artificial sweeteners, or contain caffeine.
- Eat foods rich in protein, iron, folic acid and calcium.
- Also consume fruits, vegetables, whole grains, and low-fat dairy products.
- Consumption of 340 grams of fish per However, avoid fish that have the potential to contain high levels of mercury, such as tuna.
- Avoid taking vitamins A, D, E, and K (fat soluble vitamins) in high doses. If consumed in excess, these vitamins can cause birth defects in babies.
4. Consuming folic acid
Consumption of folic acid at least 6 months before pregnancy. Folic acid can help prevent birth defects, such as neural tube defects. Apart from food, folic acid can also be obtained by taking folic acid supplements. The recommended dosage is 400 micrograms per day.
5. Stay away from cigarettes, alcohol and caffeine
Smoking, plus consuming alcohol and caffeine, can make it difficult for you to get pregnant and are more at risk of miscarriage. Not to mention the long-term risks, such as babies born with physical disabilities and growth and development disorders.
To protect the health of you and your future fetus, you are advised to have a month-long immunization or vaccination before starting the pregnancy program. Some types of infections, such as smallpox (varicella) and German measles (rubella), can be dangerous for the unborn baby.
7. Maintain healthy teeth and body
During pregnancy, hormonal changes can make you more susceptible to gum disease and cavities. Well, dental and gum disease is often associated with an increased risk of preterm birth and fetal organ developmental disorders.
Consult your dentist before and during pregnancy. In addition, do not forget to diligently clean your teeth so that the problem of inflammation of the gums and cavities can be minimized.
Not only routinely consult a dentist, while pregnant or planning to become pregnant, you are also advised to consult an obstetrician for a routine health check.
8. Exercise regularly
Do light exercise, for at least 30 minutes per day. You can try yoga, walking, biking, swimming, or other light sports that you like.
If you are not accustomed to exercise, start with exercise for ten minutes first. Add the duration gradually to 15 minutes, 20 minutes, then later to 30 minutes.
By doing the pregnancy preparation steps above, it is hoped that your body will be better prepared to get pregnant. If you have tried to plan to become pregnant and go through the steps above, but still haven’t managed to get a baby, you and your partner should consult an obstetrician.