preconception lifestyle for women

It’s important to change habits before getting pregnant. The first few weeks of pregnancy are the most important in terms of fetal development, during which all the major organs are forming in the baby. This is also the time when women might not even realize they are pregnant. The most responsible approach is to assume you are pregnant as soon as you intentionally stop birth control and don’t do anything that you wouldn’t do if you knew for sure you were pregnant.

• smoking
• alcohol
• drugs and medications
• stress
• caffeine

smoking

We are all aware that smoking during pregnancy is dangerous to the baby. But can smoking cause infertility? Indeed, tobacco smoke, which contains a slew of harmful substances, can affect your fertility as well.

Smoking can affect your fertility in many ways. Nicotine, the addictive substance in cigarettes, constricts blood vessels and reduces blood flow to the ovaries, making them less likely to produce an egg for fertilization. Carbon monoxide, also present in cigarettes, impedes the ability of blood to carry oxygen to the body’s organs, including those involved in reproduction. This can negatively affect your reproductive organs’ functioning. Nicotine also artificially speeds up metabolism, which can lead to a rise in blood pressure, poor weight gain and sleeplessness, all of which can affect your chances of conceiving.

Not only does nicotine reduce appetite, but it alters how your body uses many nutrients and vitamins. For instance, a smoker’s level of vitamin C can be lower, which compromises the body’s ability to cope with other toxins. And remember, the preconception period is when you should be trying to optimize your nutritional status.

Of course it’s not easy to stop smoking, but quitting during the preconception period will set the stage for a healthy pregnancy. You can find support from your healthcare provider, or from the American Lung Association and American Cancer Society. And if you’re a non-smoker but exposed to second-hand smoke at home or at work, try to find ways to minimize your exposure. Second-hand smoke can have effects on you as a prospective mother that are similar to those you would have as a smoker yourself.

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alcohol

Preconception may be a tempting time to have an alcoholic drink, whether it’s to help you relax or in anticipation of sobriety in pregnancy. But what about alcohol and fertility? Preconception and alcohol don’t mix – the serious effects of alcohol on your body’s organ systems impact the reproductive cycle and hence your ability to conceive. Higher levels of alcohol, typically more than 10 drinks per week, have been associated with delays in conception.

Alcohol interferes with your ability to absorb the B-complex vitamins and zinc, which are necessary for optimal fertility. It also inhibits the body's production of anti-diuretic hormone (ADH), which helps your body regulate fluid loss. The result of inhibited ADH production can lead to excess urination and the loss of many essential vitamins and minerals that act as the building blocks of fertility.

A woman typically doesn’t realize she is pregnant for the first four to six weeks of pregnancy. And yet the deleterious effects of alcohol on the fetus can occur in the first few critical weeks of growth and development. Abstaining from drinking while trying to conceive is the only way to guarantee that your baby is not exposed to the unsafe effects of alcohol.

In fact, women should stop drinking at least four months before planning on getting pregnant. Alcohol has a direct effect on the vital genetic make-up of your eggs, or chromosomes. Eggs are susceptible to such damage for about 100 days before ovulation.¹ So, in order to be sure the egg you fertilize is unaffected, sobriety for 100 days – or three ovulation cycles – before getting pregnant is the safest bet.

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drugs and medications

Even if you rarely use recreational drugs, such as marijuana or cocaine, you may be damaging your fertility potential. Research has found that the use of recreational drugs in women reduces ovulation, making it harder to conceive. Once pregnant, these drugs increase your risk of miscarriage. Also, just like with tobacco and alcohol, the active ingredients in these drugs can take months to clear your body. It is common for women who have used these drugs before to continue to use them while pregnant because they didn’t realize they had conceived. It is strongly recommended to stop all drug use at least four months before trying to conceive.

Both over-the-counter and prescription medications can range from being completely safe to entirely dangerous during the preconception period. The danger comes from a drug’s teratogenic effects; that is, it’s potential to cause birth defects. The first 13 weeks of pregnancy (first trimester) are the most sensitive to teratogenic effects. If the fetus is exposed during the first two weeks of development, the pregnancy may end in miscarriage. Once again, because women often do not know they are pregnant until the fourth to sixth week, it is critical to consult your healthcare provider before taking any medications. On the other hand, if you are taking a medication for a chronic health problem, do not stop without first consulting your healthcare provider.

The possible side effects of medications in preconception and during pregnancy emphasize the importance of the preconception check-up. This list of common medications to review with your healthcare provider will help give you a jump on the conversation that needs to take place:

• Skin-care medications, such as isotretinoin
• Asthma medications
• Diet pills
• Hypertension treatment
• Therapies for mood disorders, such as lithium, MAO inhibitors, fluoxetine and sertraline
• Antibiotics
• Thyroid medication
• Laxatives and diarrhea medications
• Cold and cough remedies
• Pain relievers
• Herbs and nutritional supplements

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stress

You are impatient to conceive. You have already started trying, and it’s taking longer than you expected. You have conceived but it ended in miscarriage. You are nervous about conceiving and even more anxious about becoming a parent. If you identify with any of these, stress is part of your life. If not, you may still have unmanaged stress due to a demanding job, financial problems, conflicts at work or at home, or a recent change in any aspect of your life. In fact, it’s hard to avoid stress altogether. What matters is how you deal with preconception stress.

Stress does play a role in your ability to conceive. Of course it’s no surprise that if you’re too strung out you won’t feel like having sex. But stress can also cause chemical changes in the uterine and vaginal secretions which normally help sperm achieve fertilization. Even if fertilization is successful, the process that carries your egg through the fallopian tube and implants it in your uterus is also greatly disrupted by stress. Finally, it can trouble the way you sleep and eat, leading to changes in body weight and metabolism which can reduce your ability to produce an egg.

There are a few simple things you can do to try to eliminate preconception stress from your everyday life:

• Exercise regularly: endorphins are released when you exercise which act as a natural “high”.
• Cook a healthy, nourishing meal or, if you’re too busy, order in some healthy food and relax.
• Treat yourself to a day at the spa with some friends.
• Take the time to create a restful environment in your bedroom to ensure good sleep. Unplug the phone, play relaxing music and make sure it’s dark.
• Replace unhealthy coping strategies, such as drinking or self-medicating, with healthy ones, including aromatherapy, acupuncture or massage therapy.

Stress plays a growing role the longer you try to conceive. If you’ve been trying to conceive for some time with or without the help of fertility treatment, it may be time to look for support.

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caffeine

Although socially acceptable, caffeine may have harmful effects on your reproductive health in certain quantities. Caffeine is both a stimulant and diuretic (increases urination) that is present in various amounts in coffee, tea, colas, milk and dark chocolate, hot cocoa and some over-the-counter drugs, such as certain pain relievers. A cup of coffee an hour before or after meal can interfere with the absorption of certain essential minerals, such as iron. Also, its diuretic properties can reduce fluid levels in your body at a time when good hydration is very important.

Experts do not yet know exactly how much caffeine can be recommended in preconception. If possible, you should give up caffeinated drinks altogether, including coffee, tea and colas. But if you absolutely need that caffeine “hit” in the morning, research suggests that 100 mg of caffeine a day is safe. This is approximately equivalent to:

• 6 oz of brewed coffee
• 2 round teaspoons of instant coffee
• a single espresso shot
• 15 oz of brewed green or black tea
• 2 cans of regular or diet soda

Replacing caffeinated drinks with decaffeinated teas and coffee is not recommended, as these contain other additives and substances which may be harmful. Instead, try sticking to 100 mg a day or replacing your coffee and teas with milk, 100% pure fruit juices and water.

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