*Disclaimer: This is from an old thread I wrote on Twitter with additional information.*
Original Thread Here. Plus this One.
*Other Disclaimer: I originally wrote this before a successful positive pregnancy test so I added some of my personal experiences through the first trimester in part of this post.*
Planning your pregnancy increases the chances of having a healthier baby. Ideally, we want to plan up to three years of preparation for the best possible results, but planning in general puts you ahead in shaping your child’s future.
We can do this in many ways.
First I want to revisit the Importance of Folic Acid:
Folic Acid is a type of folate that everyone needs, but more specifically, those expecting/trying to become pregnant. It protects unborn children against birth defects.
Folic acid is found in nutrient rich foods which brings me to my next topic. Let’s talk about prepping for babies. The average woman isn’t getting enough nutrients from her diet on a general basis.
If we as women are not getting the nutrients for ourselves, are we really doing our future children any favors? The answer is no.
Even the smallest deficiencies in our diet can cause complications in our baby’s growth. That is why nature created the placenta—even with a mediocre diet, babies receive as many nutrients as possible from mom—sometimes even with no regard to her health.
However, if we are maintaining a balanced diet, we’re aiding both our babies AND ourselves immensely. It is recommended that we give our bodies approximately 3 years to start prepping to have children.
This has proven in studies to cause our children to have more symmetrical features—genetically superior in a sense. This 3 year window gives us the ability to form good habits for not only us, but our children as well. The saying “you are what you eat” well that’s 100% true.
More specifically…
3 things we MUST do before getting pregnant:
• Get blood work done and regular check-ups.
• Prepare a healthy nutrition.
• Exercise/keep a healthy weight.
Blood Work and Check-ups
What to Expect
We need to ensure our organs are healthy enough to support both mom and baby.
Getting blood tests regularly can help determine what nutrients we are lacking in our lifestyles as well as preventing diseases. I go once a year to ensure I am doing my job to prepare for my children, but every 2-3 years is the recommended interval.
During annual CBC testing, WBC, RBC, HBG, HCT, and platelets are measured.
This can detect if you have ailments such as—but not limited to—anemia, infections, cancer, and bone marrow problems. This also includes your rubella immunity, and whether you have HIV, hepatitis B, hepatitis C or syphilis.
We can also determine the risk of our young ones having certain birth defects early in our pregnancy with frequent blood tests (not that this matters to everyone - children are always a gift - but having this knowledge can ease the stress some may have about their baby’s health).
When getting regular ultrasounds, Baby’s heartbeat should range between 90-110 in the first weeks, 140-170 at 10 weeks and between 110-160 during the second and third trimester to be considered healthy. (@BowTiedAngel gave me some great advice on at-home baby heart monitors - you can’t always hear the heartbeat with these machines (which can really stress us out), so save yourself the stress and don’t rely on them)!
First trimester testing can help determine if our baby has heart conditions or risk of chromosomal disorders. In our second trimester, prenatal screening will include MMS (Multiple Marker Screening). These can help determine other types of defects that aren’t detected in the first trimester. Third trimester testing includes the basic blood pressure check, urine test, uterus diameter and of course our bun’s heartbeat!
Ways to prevent ailments include monitoring our nutrition and maintaining a healthy weight. If extra supplements are necessary they will enhance the chances of healthy pregnancy as well. Although, supplements aren’t always necessary due to a good diet because we are receiving the essential nutrients through our food.
*I am personally taking basic Prenatal Vitamins, Magnesium Glycinate, Fish Oil and a B-Complex (I occasionally take Vitamin C, Lutein w/ Zeaxanthin, Coenzyme Q10, Beetroot, Cranberry, and a Greens Powder, but these are not my daily supplements). I’m also taking 5g of Creatine a day - relax, we know it’s safe.
Some days I will also supplement with Iron - during my first trimester beef was difficult to stomach, so I lacked most of the Iron I was initially receiving via diet.*
Healthy Nutrition
When I say healthy nutrition, I’m referring to whole, nutrient-rich foods.
The top recommended food groups to eat when preparing for pregnancy are: dairy products, legumes, leafy greens, sweet potatoes, salmon, eggs, berries, lean meats, and whole grains.
*This is not an exclusive list.*
Dairy Products
Milk, yogurts, & cheese - I personally enjoy cottage cheese.
Dairy products contain casein and whey proteins and are one of the best dietary sources of calcium. Calcium gives our teeth and bones structure and hardness, but it’s also good for muscle movement and nerve communication between the brain and other parts of the body!
Dairy also provides high amounts of phosphorus, B vitamins, magnesium, and zinc. All essential for prenatal health.
(Sorry if you’re lactose intolerant. There are other ways to get these nutrients)!
Legumes
Legumes provide sources of fiber, protein, iron, folate, and calcium. We need an abundance of these nutrients most crucially in the first trimester of pregnancy.
We already know how important folic acid is—it is the most essential B vitamin in pregnancy and we need to consume at least 600 micrograms per day. (I am personally dosing 800-1300mcg per day).
Leafy Greens
Leafy greens are important for ensuring fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Fiber helps us prevent constipation which is prevalent during complicated pregnancies and a general symptom most of us experience during the first trimester (more on this in a later post).
It’s also very low in caloric amount so it can be consumed in large amounts! Staying satiated is always a plus.
Sweet Potatoes
Sweet potatoes are a great source of beta carotene. Beta Carotene is a plant compound that converts into vitamin A in our bodies and is highly essential for baby’s development. They’re also a great source of fiber which can benefit us from preventing pregnancy constipation similar to greens. Don’t like greens? Eat sweet potatoes.
Salmon
Salmon is beneficial because of its fatty acids. Like I’ve mentioned in previous Twitter threads, Omega-3 is important for immune functions and bone health. Also a good source of vitamin D. (I personally couldn’t stomach fish for most of my first trimester - another great reason to supplement with Fish Oil)!
Eggs
Eggs are perhaps the best form of nutrient-rich food out there. Protein, fats and micronutrients! Eggs contain choline which is critical for baby’s brain and spine development. While pregnant, it is recommended we ingest at least 450 micrograms of choline per day. 1 egg is approx. 1/3 of the daily value.
I have 4 a day with 1-2 slices of Whole Grain toast w/ butter(Dave’s Killer Bread).
Berries
Berries are the perfect snack for those with a sweet tooth! They are full of healthy carbs, antioxidants, Vitamin C and fiber.
They are also low in calories so volume-wise they can be consumed periodically throughout the day.
Blueberries and blackberries are great for gray brain matter and help with cognitive development (blueberries more so). Strawberries carry many nutrients including folate, Vitamin C, manganese AND potassium.
Why do we need manganese you ask? It helps regulate our digestive system in terms of breaking down proteins and amino acids.
Potassium helps regulate fluids in our body, maintain muscle contractions and control nerve signals.
Lean Meats
I’m not really interested in pork myself, but lean meats like beef, lamb, pork and chicken are wonderful sources of protein. Beef and pork are rich in iron, choline and B vitamins.
During our third trimester, it is very important we increase our intake of each of these nutrients because they are in higher demand for both our body and child’s growth. Hello massive blood-flow increase!
*Excessive Low iron can lead to anemia and/or ultimately heart issues.*
Grains
I won’t go into whole grains with too much depth because they aren’t AS nutrient-essential as the other foods listed, but still important nonetheless.
Grains like quinoa, brown rice, and oats (etc). Are full of fiber, B vitamins, and plant compounds. They pair well with all of the foods discussed throughout this post.
*Eating a diet like such can also help with weight control. Think 80% diet, 20% exercise. *
Exercise
Even as little as 30 minutes of cardio a day can change your body. I don’t mean running or cycling. Simply walking at a fast-pace at an incline can raise your heart rate enough to stimulate cardiovascular fitness. (Think Zone 2 Cardio).
I am personally doing 2-3, 20-30 minute sessions per week—it’s good to always listen to your body, if you feel like you need to do less to reduce stress on the body, do that!
I also aim to get at least 10k steps in everyday, but sometimes that can be a bit ambitious for me and I set the bar no lower than 7,500 steps! Do whatever you can to get your body moving, you won’t regret it.
I know the majority of women are against lifting weights because they don’t want to get “bulky” or “manly” but I’ll be the first to say WE don’t!! I lift for health. (Here’s a post I wrote about it on Ox’s substack).
Weight lifting has numerous benefits for women especially those trying to maintain a healthy weight for their baby.
To name a few:
increases bone density
increases lean muscle strength
increases neuromuscular coordination
Other benefits:
lower body fat
improved athletic performance
less back pain and more injury prevention
lower risk of diseases
mental clarity
lowers stress
Overall, the point to be made here is to take control of your body, mindset and ultimately shape future pregnancies.
Making better choices can enhance us individually and generationally!
#WAGMI
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.