Healthy tips can pave the way for those months of pregnancy

By Sally Watts

Women who are thinking about starting a family within the next few months, or even years, can do a lot now to prepare their bodies for pregnancy. Taking some extra steps and precautions beforehand can prevent problems during pregnancy and ensure that mother and baby have the best chance for a happy, healthy nine months.

As with most lifestyle choices today, there is an increasing "greening" trend in pre-pregnancy and prenatal care, so a woman has more choices than ever about how to care for herself during this time in her life.

Following are some general things for women to consider before attempting to conceive. Be sure to check with your personal physician for advice that's tailored to you and your needs.
Nutrition

Dr. Craig Koniver, owner of Primary Plus Family Medicine and founder of The Center for Organic Medicine in Charleston, says one of the issues he sees most with women of childbearing age is that they do not consume enough healthy fat.

"Fat has gotten a bad rap by the media, but healthy fats are extremely important to moms-to-be, nursing moms and everyone else, for that matter," says Koniver, who, as a father as well as a physician, takes a special interest in pre-pregnancy and prenatal wellness.

Healthy omega-3 fats can be found in fatty fish, such as salmon or sardines. (Koniver recommends the Web site www.gotmercury.org to determine which types of fish are safest to eat.) Omega-3 fats also are present in foods that contain flax. Koniver says that it's easier to keep up with omega-3 intake if women supplement their pre-pregnancy and pregnancy diets with fish oil and/or flaxseed oil. Koniver recommends even higher doses of omega-3 fats than are generally prescribed to help cancel out the effects of other fats in the diet.

Koniver also says it's critical that pre-pregnant women take a balanced multivitamin that contains folic acid, as well as other healthy minerals. Folic acid is vital to fetal development and guards against several congenital malformations. He also suggests selenium, a trace mineral crucial for proper immune system and thyroid function.

It is important for women considering pregnancy, and even all women of childbearing age, to take a prenatal multivitamin daily, Koniver says. "It is nearly impossible for anyone to eat such a well-rounded diet every single day to capture the necessary vitamins and minerals that are needed for proper biochemical functioning."

Koniver also recommends women consume as many organic fruits and vegetables as possible. Avoiding pesticides and fungicides will help maintain the delicate hormone balance during pregnancy, he says.

Another nutritional key before attempting to get pregnant is good hydration, which keeps all body systems running smoothly. During pregnancy, a woman's total blood volume increases by 20 percent or more, and hydration is critical in maintaining health. By getting used to drinking a lot of water now, women can continue the habit after conception. According to the March of Dimes, lack of proper hydration can trigger preterm contractions.
The March of Dimes also suggests women cut back on caffeine before they become pregnant, as caffeine has been linked to miscarriage in studies. Again, it's better to get the habits in place before the pregnancy begins so they're easier to follow once you conceive.


A good exercise regimen should be established before getting pregnant, which would make it easier and more natural to continue during pregnancy. Consult your doctor before beginning any exercise routine, and again after becoming pregnant.

It's important for women to feel strong and fit beforehand so they can handle the physical challenges of pregnancy and manage labor effectively. Koniver says he doesn't have any specific exercise recommendations or requirements for pre-pregnant and pregnant women, except that they choose an exercise regimen they truly enjoy so it will be easier to stick with it.
Exercise also can help control weight if needed. Ideally, pre-pregnant women should be within their healthy weight range. If that's not realistic, losing even 5 percent to 10 percent of total body weight can be beneficial.

Risks associated with pregnancy in obese women include pre-term labor, pre-eclampsia (elevated blood pressure during pregnancy), diabetes and gestational diabetes. According to the American Diabetes Association, gestational diabetes is more prevalent among women who are overweight, and there also is a link between gestational diabetes and increased likelihood or developing Type 2 diabetes in the future.

Women who are overweight should speak with their doctor about realistic ways to get their weight under control and minimize risks before attempting to conceive.
Medications

What about medications? What's OK to take during pregnancy? Women should work closely with their doctor and other medical caregivers to evaluate carefully all their medications to determine which ones are safe during pregnancy.

Ideally, the pre-pregnant body should be as "pristine" as possible in terms of medications and nutritional intake. However, some medications might be necessary for the mother's health.
Heidi Murkoff, author of "What to Expect When You're Expecting," says making the determination about medications and pregnancy is not always clear-cut, as in the case with antidepressant drugs. Women who are taking antidepressants should sit down with their doctor and have a frank discussion about their medications, including specific risks and mental history. For some women, going off antidepressants before becoming pregnant can pose an even greater risk of harm to themselves or to their baby if the depression worsens or turns into postpartum depression after delivery.
Checkups and care

Before planning a baby, women should schedule a thorough checkup with their primary care physician and/or OB/GYN. Doctors can make recommendations based on medical history, age, weight and other relevant factors.

Many women don't know that a thorough dental cleaning and checkup are in order before trying to conceive. Aleka Thorvalson, a Charleston nutritional consultant, says oral health has a direct effect on body health. There is a strong scientific study link between even minor gum disease and the risk of pre-term labor. Additionally, Thorvalson says, X-rays should be avoided during pregnancy, so it's best to get to the dentist before attempting to conceive.

Women can also consider massage and relaxation treatments before pregnancy. Paige Bickar, a licensed massage therapist who offers fertility massage and pregnancy massage, helps women get ready for pregnancy with reflexology, acupressure and cranial sacral techniques. She says the field is fairly new, but is evolving quickly as an alternative to fertility clinics that sometimes rely heavily on hormone intake.

Pregnancy massage is available at several Lowcountry day spas.
Sally Watts is a Charleston freelance writer. E-mail her at sidlesup@yahoo.com.