Preparing your health before pregnancy

Pregnancy is a challenging process for mothers that not everyone understands. Therefore, before planning to conceive, both husband and wife need to prepare themselves physically, financially, and psychologically to ensure the best possible outcome for the child's birth.

For the husband

To ensure a healthy pregnancy, the husband needs to eat a nutritious and safe diet to maintain healthy body and sperm, such as foods rich in folic acid, zinc, vitamin C, whole grains, dark green leafy vegetables, seafood, eggs, grapefruit, oranges, lemons, grapes, etc., while limiting tobacco, alcohol, and stimulants.

Avoid wearing tight clothing, sitting for too long, and soaking in a sauna.

If the work environment involves exposure to hazardous substances such as chemicals, pesticides, or radioactive materials, then a change of job is advisable, or measures should be taken to minimize environmental risks.

A relaxed work schedule and reasonable rest periods help avoid stress and fatigue.

Couples should learn together about how to take care of their health during pregnancy.

For the wife

Prepare yourself physically by maintaining a healthy weight, as being at an average weight makes it easier to conceive; avoid excessive obesity. Get a dental check-up if you haven't had one in the past six months. Undergo a health check-up to rule out any potential immunity to rubella, chickenpox, gynecological diseases, and get vaccinated against influenza and rubella. Aim for about 30 minutes of exercise daily. Avoid alcohol, coffee, and tobacco. Coffee can reduce fertility, increase the risk of nervous system stimulation, and may lead to miscarriage; limit consumption to around 200 mg per day.

Mothers also need to minimize risks from their work and living environments.

Avoid contact with toxic substances such as chemicals, radioactive materials, and environmental substances like detergents, solvents, and lead in drinking water.

Before pregnancy, mothers need to supplement their diet with the following nutrients:

Increase folic acid intake:Folic acid deficiency during pregnancy can lead to neural tube defects in the child (spina bifida, hydrocephalus, premature birth, cleft palate, etc.). Supplementing with folic acid three months before pregnancy, as directed by a doctor, can reduce the risk of neural tube defects by 93%.

Increase vitamin intake.Vitamins play a crucial role in ensuring a safe and healthy pregnancy. Vitamin A, found in carrots, tomatoes, fish liver oil, pumpkin, etc., helps boost the mother's immune system, protect the fetus, and especially nourish the baby's eyesight. Vitamin C, abundant in fresh fruits and vegetables, helps strengthen the immune system, prevent diseases, and improve iron absorption.

Increase calcium intake:Calcium is an essential nutrient for protecting the mother's bone health and for the formation of bones and teeth in young children. Therefore, before pregnancy, you should ensure you have enough calcium to build strong and healthy bones in preparation for the upcoming pregnancy. If the mother's body lacks calcium, the fetus will be underdeveloped, suffer from rickets, and malnutrition.

Take iron supplements:Iron is a key component in the production of blood cells, and iron-deficiency anemia can affect the health of both mother and fetus. During pregnancy, anemia restricts the supply of oxygen and nutrients to the fetus, easily leading to suffocation and stillbirth. Therefore, it is important to supplement iron from the pre-pregnancy stages to prevent iron-deficiency anemia. Iron is abundant in foods such as spinach, water spinach, seafood, and lean meat.

Increase protein intake:Protein is an important nutrient that contributes to the health of women preparing for pregnancy, creating a good foundation for fetal development. Protein is also a crucial catalyst for easier, more successful, and more effective conception. Protein is abundant in meat, fish, eggs, milk, etc.

According to Health & Life