- Start taking a multivitamin with folic acid daily prior to conception and throughout pregnancy; it plays a critical role in early development of the brain and spinal cord.
- Trying to conceive can add to stress, which in turn may hinder conception. Practice yoga, meditation or deep breathing exercises to help manage stress. And remember, women over 35 may take longer to conceive, so try to keep a positive outlook if you don’t conceive right away.
- Eat small balanced meals consisting of whole grains, legumes, nuts, fruits and vegetables and eat frequently to maintain blood sugar which will help prevent nausea. Drinking ginger or peppermint tea, eating high protein snacks before bed, keeping crackers, cereal or nuts beside your bed and having a nibble before getting out of bed and/or sipping sweet juice or flat soda in the morning can all help with nausea.
- Include at least four servings of calcium-rich foods daily which can help decrease the risk of pre-term delivery and reduce leg cramps in the mother, while building healthy bones in the baby.
- Stay hydrated and exercise regularly, this will help with constipation and general health. Try for 30 minutes of exercise on most days. Remember, three brisk 10-minute walks are as effective as a half hour all at once. Discuss exercise with your health care provider.
- Limit caffeine intake to 300 mg per day. Eight ounces of coffee contain approximately 150 mg; black tea contains about 80 mg.
- Get 400 IU or more of vitamin D daily for a myriad of benefits ranging from prevention of pre-eclampsia in the mother to building healthy bones and muscles in the baby.
- Rest and relax when you can; research shows that both can nurture a healthy mom and baby. Trying to conceive, pregnancy and motherhood all bring new challenges and stress to our bodies, the more relaxed the mother is during these stages the easier the time will be. Take little naps if possible, or go to bed a little earlier/get up a little later. Take a warm bath with a few drops of lavender oil before bed time, try yoga or meditation.
- Accept help. In our thirties and forties, many of us have gained confidence, independence… and a reluctance to ask for help. Support from friends and families is key, so keep a list of things you need to have done, like laundry or grocery shopping, and allow friends and family to help.
- Take a daily prenatal multivitamin like Prenatal One™ to ensure you get the nutrients you and your baby need, including iron, vitamins A, C, D and a complete B-complex with folic acid.
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