Preparation guide for the year before pregnancy, complete the essential list in one go!
1. Physical health check strong>
One year before preparing for pregnancy, you must first ensure that you are in good physical condition. Conduct regular physical examinations, including comprehensive blood tests, endocrine system, reproductive system, immune system, etc., to ensure that all body indicators are normal. If problems are found, treat them promptly to ensure good health during pregnancy preparations.
2. Diet conditioning
Diet is crucial in preparing for pregnancy. Maintain a balanced diet with adequate protein, vitamins, minerals and fiber. Increase the intake of fresh vegetables and fruits, and reduce the intake of processed foods and foods high in sugar and fat. Avoiding overeating and prolonged fasting and maintaining reasonable eating habits will help improve physical condition and fertility.
3. Adjustment of living habits
One year before preparing for pregnancy, you should gradually adjust your living habits, especially quit smoking and limit alcohol consumption. Smoking and alcohol abuse can cause damage to the reproductive system and reduce fertility. In addition, it is necessary to maintain adequate sleep, avoid staying up late for long periods of time and excessive fatigue, and maintain a good mental state.
4. Exercise
Appropriate physical exercise can help improve fertility. One year before preparing for pregnancy, you can choose an exercise method that suits you, such as walking, running, swimming, yoga, etc. Adhering to moderate exercise can enhance physical fitness, regulate the endocrine system, and improve the function of the reproductive system.
5. Establish a healthy emotional state
One year before preparing for pregnancy, you must learn to manage your emotions and maintain a good attitude. Stress can have a negative impact on fertility, so learn to relax and avoid overdoing it.Stress and anxiety. You can try some relaxation methods, such as meditation, listening to music, reading, etc., to help yourself relieve stress and establish a healthy emotional state.
6. Nutritional supplements
You can consult your doctor one year before preparing for pregnancy and supplement with appropriate nutritional supplements. For example, folic acid is a very important nutrient during pregnancy and can help prevent neural tube defects in the fetus. In addition, you can also supplement some vitamins and minerals, such as vitamin D, calcium, etc., to help improve fertility.
7. Avoid overexertion
Be careful to avoid overexertion one year before preparing for pregnancy. Long hours of work stress and overexertion can have a negative impact on fertility. Properly arrange work and rest time, reasonably arrange life, avoid overexertion, and help maintain physical and mental health.
8. Check menstrual cycles regularly
You should start recording your menstrual cycle one year before you prepare for pregnancy to understand your ovulation time. You can determine the time of ovulation by measuring your basal body temperature and using ovulation test strips, which can help improve the success rate of pregnancy preparation.
The above is a must-have list of preparation strategies for the year before preparing for pregnancy. I hope it will be helpful to couples preparing for pregnancy. Remember, preparing for pregnancy is an important decision. You must be fully prepared, maintain a positive and optimistic attitude, and believe that you will be able to successfully welcome the arrival of your baby!
