Preparing for pregnancy goes beyond stopping birth control and hoping for the best.
The health of a woman before conception has a strong influence on fertility, the course of pregnancy, and the baby’s long-term well-being.
Research shows that women who take time to prepare their bodies before getting pregnant reduce the risk of complications like anemia, gestational diabetes, preterm birth, and birth defects.
So, where should you start? The first step is booking a preconception checkup.
1. Schedule a Preconception Checkup
Before trying to conceive, it’s wise to see a healthcare provider for a comprehensive checkup. This visit helps identify any factors that could affect conception or pregnancy and gives you a chance to address potential issues before they arise.
At your appointment, your doctor may:
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Check your blood pressure, weight, and overall health.
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Screen for conditions like diabetes, thyroid problems, or sexually transmitted infections.
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Review any medications you’re taking to be sure they’re safe for pregnancy.
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This visit also provides an opportunity to ask questions, discuss your menstrual cycle, and address any concerns you may have.
2. Start Taking Folic Acid and Key Supplements
One of the most important steps in preparing for pregnancy is getting the right nutrients even before you conceive.
Some vitamins are hard to get enough of from food alone, which is why supplements are recommended.
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Iron: Helps prevent anemia and supports a healthy blood supply for you and your baby.
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Vitamin D: Supports bone health and immunity.
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Iodine: Important for brain and thyroid development in babies.
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Avoid high-dose Vitamin A: Too much can be harmful during pregnancy.
It’s always best to talk to your doctor about which supplements you really need, especially if you already take medication or have health conditions.
3. Adopt a Healthy Diet and Lifestyle
What you eat and how you live now can affect both your fertility and your future pregnancy.
When it comes to food:
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Fill your plate with vegetables like ugu, spinach, okra, or garden eggs.
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Choose whole grains such as ofada rice, guinea corn (ogi), or oats instead of too much white bread and pastries.
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Add lean proteins like beans, fish (such as mackerel), chicken, or eggs.
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Use healthy oils in moderation, like groundnut or olive oil, instead of too much fried food.
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Drink plenty of water and limit your intake of carbonated drinks and excessive caffeine.
Lifestyle habits matter too:
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Aim for a healthy weight; being underweight or overweight can both affect fertility.
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Stay active with simple exercises like brisk walking, dancing, or even regular house chores done with energy.
4. Quit Smoking and Avoid Harmful Substances
Smoking may not be very common among women in Nigeria, but for those who do, quitting is one of the best steps you can take before pregnancy.
Cigarettes, shisha, and even secondhand smoke can lower fertility and increase risks like miscarriage, premature birth, and low birth weight.
Other substances to avoid:
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Alcohol: Heavy drinking can affect ovulation and harm a developing baby, even before you realize you’re pregnant.
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Recreational drugs: Substances like codeine, tramadol, and marijuana can affect fertility and are unsafe in pregnancy.
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Unregulated herbal mixtures: Some “fertility boosters” or concoctions sold in markets or online may contain harmful ingredients that interfere with conception or pregnancy.
If you struggle with quitting or avoiding these, it’s best to talk to a healthcare provider for support. Protecting your body now will protect your baby later.
5. Track Your Menstrual Cycle and Ovulation
Understanding your menstrual cycle helps you know the best time to try for a baby. Many women only count days, but your cycle gives more clues than that.
Ways to track your fertile window:
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Calendar method: Note the first day of your period every month. For most women, ovulation happens about 12–16 days before the next period starts.
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Cervical mucus: Around ovulation, discharge becomes clear, stretchy, and slippery, like raw egg white.
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Body signals: Some women feel mild cramps (ovulation pain) or notice breast tenderness mid-cycle.
To make it easier, you can use the Cyclekits app to help track your period, ovulation, and fertility windows accurately.
6. Address Mental and Emotional Health
Preparing your body for pregnancy isn’t only about physical health; your mind matters too. Stress, anxiety, and unresolved emotional struggles can affect fertility and even make pregnancy more challenging.
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Manage stress: Simple habits like prayer, meditation, journaling, or evening walks can help calm your mind.
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Talk about your feelings: Share your concerns with your partner, a trusted friend, or join support groups for women preparing for pregnancy.
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Seek help if needed: If you struggle with depression, anxiety, or trauma, professional counseling or therapy can make a big difference.
A calm and supported mind creates a healthier environment for conception and pregnancy.
7. Manage Chronic Conditions Early
If you live with a health condition, it’s important to get it under control before trying to conceive. Some illnesses and even the medicines used to treat them can affect pregnancy if they aren’t properly managed.
Common examples include:
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Thyroid disease: Both overactive and underactive thyroid can affect ovulation and pregnancy outcomes.
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Epilepsy: Some anti-seizure drugs aren’t safe in pregnancy, so your doctor may adjust your medication.
The key is to work with your healthcare provider early to review your medications, adjust treatment if needed, and make sure your condition is well-managed before conception
8. Limit Environmental and Workplace Exposures
Sometimes, everyday environments expose women to substances that can quietly affect fertility and pregnancy. Being aware helps you reduce the risks.
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At home: Limit contact with pesticides, kerosene smoke, and harsh cleaning chemicals. Use gloves and proper ventilation where possible.
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At work: If you work in a lab, factory, hospital, or salon, you may be exposed to radiation, heavy metals, strong chemicals, or fumes. Discuss safety measures with your supervisor.
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Food safety: Wash fruits and vegetables thoroughly, and avoid unpasteurized milk or undercooked meat to reduce the risk of foodborne infections.
Conclusion
Preparing for pregnancy is about being intentional with your health and lifestyle choices.
Taking time to make these changes not only supports fertility but also lays a strong foundation for a healthy pregnancy journey.
What are your thoughts? Have you already started making any of these changes, or is there an area you’d like to focus on first?
Researched by Victoria Odueso
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