Pregnancy is a major milestone in a woman’s life, and proper planning can help ensure a healthy pregnancy and baby. Planning for pregnancy involves a number of important considerations, including pre-pregnancy planning, fertility and pregnancy, fertility exams, and vitamins to take before getting pregnant. In this article, we will discuss the importance of preparing for pregnancy and folic acid in pregnancy.
Planning for Pregnancy
Before becoming pregnant, it’s important to take some time to plan for a healthy pregnancy. Pre-pregnancy planning involves a number of steps, including:
- Meeting with a healthcare provider: A healthcare provider can provide information on how to prepare for pregnancy, including information on vitamins and supplements to take, lifestyle changes to make, and fertility exams to take.
- Checking period cycles: Understanding your menstrual cycle can help you determine the best time to try to conceive.
- Making healthy lifestyle choices: This includes maintaining a healthy weight, eating a healthy diet, getting regular exercise, and avoiding alcohol, drugs, and tobacco.
Fertility and Pregnancy
Fertility and pregnancy go hand in hand, and understanding your fertility can help increase your chances of getting pregnant. Fertility exams can help identify any underlying issues that may be affecting your ability to conceive and can help you determine the best course of action. Some fertility exams that may be recommended include:
- Ovulation testing: This involves testing your urine or saliva for hormone levels to determine when you are most fertile.
- Fertility ultrasound: This can help identify any physical issues that may be affecting your ability to conceive, such as polyps or fibroids.
- Blood tests: These can help identify any hormonal imbalances that may be affecting your fertility.
Fertile Days and Ovulation
Fertile days refer to the days in your menstrual cycle when you are most likely to conceive. Ovulation is the process of releasing an egg from the ovary, which typically occurs around day 14 of a 28-day cycle.
Identifying Fertile Days for Pregnancy
There are several ways to identify your fertile days, including:
- Tracking your menstrual cycle: This involves keeping track of the length of your menstrual cycle and identifying the days when you are most likely to ovulate.
- Ovulation testing: This involves using ovulation predictor kits to test your urine or saliva for hormone levels.
- Fertility charting: This involves tracking your basal body temperature, cervical mucus, and other fertility signs to determine when you are most fertile.
The most fertile days for pregnancy are the days leading up to and including ovulation. Sperm can survive in the female reproductive system for up to five days, so having sex in the days leading up to ovulation can increase your chances of conceiving.
Health and Pregnancy
Maintaining good health during pregnancy is important for both you and your baby. This includes taking vitamins and supplements, eating a healthy diet, and getting regular exercise.
Vitamins to Take Before Getting Pregnant
Taking vitamins before getting pregnant is an important part of pre-pregnancy planning. One of the most important vitamins for pregnancy is folic acid. Folic acid plays a critical role in the development of the neural tube, which forms the baby’s brain and spinal cord. Taking folic acid before and during pregnancy can help reduce the risk of birth defects.
Folic Acid and Pregnancy
Folic acid is one of the most important vitamins for pregnancy. It plays a critical role in the development of the neural tube, which forms the baby’s brain and spinal cord. Taking folic acid before and during pregnancy can help reduce the risk of birth defects.
The Best Folic Acid for Pregnancy
The best folic acid for pregnancy is a supplement that contains at least 400 micrograms (mcg) of folic acid. It’s important to choose a supplement that is specifically designed for pregnancy, as these supplements often contain other important vitamins and minerals.
It’s recommended that women start taking folic acid at least one month before trying to conceive. This allows the body to build up its stores of folic acid, which can help reduce the risk of birth defects.
There are many different folic acid supplements available on the market, and it can be difficult to choose the right one. Some factors to consider when choosing a folic acid supplement include:
- The dosage: Look for a supplement that contains at least 400 mcg of folic acid.
- The form: Folic acid supplements are available in a variety of forms, including tablets, capsules, and gummies. Choose a form that is easy for you to take and digest.
- Other ingredients: Some folic acid supplements may contain other vitamins and minerals that can be beneficial during pregnancy, such as iron or calcium.
It’s important to choose a high-quality folic acid supplement from a reputable brand. Speak with your healthcare provider if you’re unsure which supplement is right for you.
Folic Acid-Rich Foods and Vegetables
In addition to taking folic acid supplements, it’s important to maintain a healthy diet that includes foods rich in this essential nutrient. Fortunately, there are many delicious and nutritious foods that are high in folic acid, making it easy to incorporate them into your diet.
- Leafy green vegetables, such as spinach, kale, collard greens, and turnip greens, are some of the best sources of folic acid. One cup of cooked spinach contains approximately 262 mcg of folic acid, which is about 65% of the recommended daily intake. Leafy greens are also rich in other vitamins and minerals that are important for a healthy pregnancy, such as iron, calcium, and vitamin K.
- Fortified cereals are another easy way to get folic acid. Many breakfast cereals are fortified with folic acid, which means that the nutrient has been added during the manufacturing process. Look for cereals that are labelled as “fortified” or “enriched” with folic acid, and aim for a cereal that contains at least 400 mcg of folic acid per serving. Fortified cereals can be a convenient and tasty way to get the recommended daily intake of folic acid.
- Other sources of folic acid include legumes like lentils, chickpeas, and black beans, as well as fruits such as citrus fruits, papayas, and strawberries. Asparagus, broccoli, avocado, and brussels sprouts are also good sources of folic acid. It’s important to note that folic acid can be lost during cooking, so it’s best to eat these vegetables raw or lightly cooked.
Other Vitamins and Supplements for Pregnant Women
In addition to folic acid, there are several other vitamins and supplements that are important for pregnant women, including:
- Iron: Iron is important for the production of red blood cells and can help prevent anemia during pregnancy.
- Calcium: Calcium is important for the development of strong bones and teeth.
- Vitamin D: Vitamin D is important for the absorption of calcium and can help prevent osteoporosis.
Vitamin A and Pregnancy
Vitamin A is an important nutrient for overall health, but it’s important to be aware of the potential risks of consuming too much vitamin A during pregnancy. While vitamin A is essential for the development of the eyes, skin, and immune system of the baby, excessive amounts of vitamin A can be harmful.
During pregnancy, it’s recommended that women do not consume more than 10,000 IU of vitamin A per day. Consuming too much vitamin A during pregnancy can increase the risk of birth defects, particularly in the early stages of pregnancy when the baby’s organs are developing. The risk is highest with supplements and foods that contain high levels of retinol, a form of vitamin A found in animal-based products.
Smoking and Pregnancy
Smoking during pregnancy can have serious negative effects on both the mother and the baby. Quitting smoking before and during pregnancy is one of the best things you can do to ensure a healthy pregnancy and baby.
Effects of Smoking on Pregnancy and the Baby
Smoking during pregnancy can increase the risk of:
- Preterm birth
- Low birth weight
- Miscarriage or stillbirth
- Sudden infant death syndrome (SIDS)
Smoking can also affect the baby’s long-term health, increasing the risk of respiratory problems, developmental delays, and behavioural problems.
Consult with a Doctor Before Taking Any Vitamins
It’s essential to prioritize your health and that of your baby during pregnancy. While taking prenatal vitamins, including folic acid, is recommended to promote a healthy pregnancy, it’s crucial to consult with a healthcare provider before starting any supplements. Your doctor can assess your nutritional needs and recommend the appropriate vitamins and dosages to take. Additionally, taking too much of certain vitamins can be harmful and increase the risk of complications. Therefore, it’s vital to seek medical advice before taking any supplements, especially during pregnancy.
Useful Links
- The Public Health Agency of Canada – Pregnancy – This link provides information on pregnancy, including prenatal care, healthy eating, and exercise. It also includes information on common pregnancy concerns, such as morning sickness and gestational diabetes.
- Canadian Paediatric Society – Pregnancy and Infants – This link provides information on pregnancy and infants, including prenatal care, nutrition, and breastfeeding. It also includes information on childhood immunizations and infant development. The Canadian Paediatric Society is a professional association representing pediatricians across the country.