Appropriate exercise and dietary adjustments before preparing for pregnancy can improve the chances of pregnancy and the health of the embryo. Here are some suggestions:
Exercise:
1. Moderate aerobic exercise: such as walking, running, swimming, etc. Do it 3-5 times a week, about 30 minutes each time.
2. Moderate intensity strength training: You can practice some simple strength training, such as lifting weights or using strength training equipment. Be careful not to overexert yourself.
3. Yoga or Pilates: These exercises can improve the body\’s flexibility and balance while helping to relax the body and mind.
Diet:
1. Balanced diet: Make sure you eat a wide variety of foods, including proteins, fats, carbohydrates, vitamins and minerals.
2. Eat more fruits and vegetables: Vegetables and fruits are rich in vitamins, minerals and antioxidants, which are beneficial to health and fertility.
3. Control caffeine intake: Excessive caffeine intake may affect fertility. It is recommended to consume no more than 200 mg of caffeine per day.
4. Limit alcohol consumption: Heavy drinking will increase the risk of infertility and fetal development problems. It is recommended to avoid drinking alcohol while preparing for pregnancy.
5. Supplement folic acid: Folic acid is an important nutrient for preventing fetal neural tube defects. It is recommended to supplement 400 micrograms of folic acid every day during pregnancy preparation.
In addition, you also need to pay attention to avoid excessive exercise and excessive dieting, and maintain good health and an appropriate weight. If you have special health problems or need professional guidance, it is recommended to consult a doctor or professional nutritionist.
Exercise and dietary considerations before preparing for pregnancy:
Exercise and dietary considerations before preparing for pregnancy include:
1. Exercise precautions:
– Choose the right sport: Choose sports that suit you, such as walking, swimming, yoga, etc., and avoid too strenuous sports to avoid negative effects on the reproductive system.
– Control exercise intensity: Avoid excessive exercise, which may interfere with a woman’s menstrual cycle and ovulation.
– Avoid excessive fatigue: Avoid excessive fatigue and ensure adequate rest time.
2. Dietary precautions:
– Eat a balanced diet: Eat a balanced diet with enough protein, vitamins, minerals and healthy fats.
– Increase dietary fiber: Consume more fruits, vegetables, whole grains and other foods rich in dietary fiber, which can help regulate hormone levels in the body and promote defecation.
– Control caffeine intake: Excessive caffeine intake may have a negative impact on pregnancy. It is recommended to control the intake of coffee, tea and carbonated drinks.
– Avoid excessive alcohol consumption: Excessive alcohol consumption may have a negative impact on fertility, and alcohol intake should be limited while preparing for pregnancy.
In addition, it is recommended to have regular physical examinations before preparing for pregnancy to ensure that you are in good health. It is also very important to consult a doctor or professional for advice.
