Conceive with Confidence: Nutrition and Habits for Future Parents
In the early stages of family planning, it often arises as a question: how can we support our bodies during baby planning? From the moment you begin considering conception, it’s worth keeping a few important factors in mind. During this time, it's essential to replenish your body with the nutrients and vitamins necessary for the healthy development of a fetus. Equally important, however, is paying attention to the dietary habits of future fathers!
During pregnancy, the growing fetus is nourished by the mother through the placenta and umbilical cord. Therefore, the quality of nutrition and nutrients a baby receives depends entirely on the mother.
Pregnancy demands additional energy for the growth and maintenance of the fetus, placenta, and maternal tissues. The basal metabolic rate increases due to the growth of metabolically active tissues, as well as the additional workload on the maternal cardiovascular, renal, and respiratory systems. However, it’s a myth that you need to "eat for two"!
Key Points to Consider Early in the Planning Phase:
- Eliminate Harmful Habits: Quit smoking, drugs, and alcohol consumption.
- Limit Excessive Caffeine Consumption: The recommended limit is 200 mg of caffeine per day, which is roughly equivalent to two espressos. Keep in mind that caffeine can also be found in chocolate, tea, energy drinks, and some sodas.
- Exercise Regularly: Achieving a healthy weight is crucial for improving fertility and ensuring a healthy, smoother pregnancy. There is a close relationship between pre-pregnancy maternal weight and the newborn's birth weight. Additionally, focus on strengthening muscle groups such as the back, abdomen, and pelvic floor muscles.
- Balanced Nutrition: Proper energy and nutrient intake support conception. Follow the principles of a balanced diet, avoiding excessive sugar and refined carbohydrate intake, which can lead to insulin imbalances and hinder conception.
- Avoid Risky Foods: Avoid foods that may contain Listeria bacteria, such as soft cheeses, pre-made salads, dishes with raw meat, raw or smoked fish, and raw eggs. Ensure that all eggs, meat, and fish are thoroughly cooked, as heat destroys the bacteria.
Vital Nutrients for Conception and Healthy Development
- Vitamin B6: Supports ovulation and progesterone production, a hormone essential for maintaining pregnancy after conception.
- Vitamin B12: Enhances sperm quality and count, promotes uterine lining development, and increases the chances of embryo implantation.
- Folic Acid: Start at least one month before conception and continue until the 12th week of pregnancy. It helps prevent miscarriages and neural and heart development issues in the fetus.
- Iron: Crucial for blood production, circulation, gene regulation, and enzyme functions. Iron deficiency can disrupt ovulation and damage egg cells. Pair iron supplements with vitamin C to improve absorption.
- Vitamin D: Essential for producing sex hormones. Studies show that infertile women often have lower vitamin D levels.
- Zinc: Improves sperm motility, quality, and insulin sensitivity. In women, low zinc levels are linked to early miscarriage.
- Selenium: Supports sperm motility, estrogen metabolism, and proper thyroid function, which is crucial for conception.
- Omega-3 Fatty Acids: Regulate hormones, improve uterine lining, and support ovulation. DHA and EPA aid fetal neural development.
- Vitamin E: Enhances sperm health and motility and protects the integrity of sperm and egg cells as a powerful antioxidant.
The Importance of Supplements
During the first trimester, alongside folic acid, iron, copper, zinc, vitamins E and A, and selenium are essential for the placenta’s hormonal production and nutrient transport.
It’s recommended to begin taking prenatal supplements three months before the planned conception. Combined with a varied, healthy diet, these supplements help ensure adequate nutrient and mineral levels while reducing the risk of severe central nervous system developmental disorders, such as neural tube defects, which develop early in fetal growth.
* Liv Editorial Board .
