1. Start Taking a Prenatal Vitamin (Yes, Before You're Pregnant)
Okay, this one’s a biggie. You’ve probably heard about folic acid being super important during pregnancy, and it is, but what a lot of people don’t know is that it’s even more important before you get pregnant.
Folic acid helps prevent neural tube defects, which happen in the first few weeks of pregnancy, often before you even know you’re expecting. A good prenatal vitamin also gives you a head start on getting enough iron, vitamin D, and other essentials.
Pro tip: Not all prenatal vitamins are created equal. Look for one with at least 400 mcg of folic acid, some choline, and ideally methylated folate if you’ve got the MTHFR gene mutation (something a simple genetic test can show).
2. Clean Up Your Diet (No, You Don’t Need to Be Perfect)
Let’s be honest, no one’s eating kale smoothies and chia seeds every day. But making some consistent changes to your diet can make a huge difference when it comes to fertility and baby health.
Try this:
And yes, it’s still okay to eat chocolate, but just try to make it the dark kind.
3. Get Off Birth Control (And Give Your Body a Little Time)
If you’ve been using hormonal birth control, like the pill or IUD, it might take a little time for your cycle to get back to its natural rhythm. Everybody is different; some people get their period back right away, and for others, it can take a few months.
It’s not just about getting your period, though. It’s also about making sure you’re ovulating and your hormones are doing their monthly dance properly. So don’t stress if things don’t bounce back overnight, just be patient and give your body some grace.
4. Ditch the Toxins (Yep, Even the Sneaky Ones)
This doesn’t mean you have to go full crunchy and throw out everything you own but it is a good time to look at what’s in your environment.
Start here:
You don’t need to overhaul your life overnight. Just start small and swap out things little by little.
5. Schedule a Preconception Check-Up
Think of this as your baby prep appointment. Your doctor or midwife can check on your overall health, run some blood tests, and help you make sure your body’s in a good place for pregnancy.
Ask about:
You can also chat about any meds you’re taking, even over-the-counter stuff, and whether they’re safe for pregnancy.
6. Manage Stress (Because Baby Feels It Too)
Look, life is stressful. That’s not going to change just because you’re thinking about a baby. But managing your stress in a healthy way is a big deal for fertility and overall well-being.
When stress levels are constantly high, your body can pump out more cortisol, which can throw off your hormones and your cycle.
So what can you do?
Creating a calm(ish) space now makes it easier to keep your cool when pregnancy (and later, baby) throws chaos your way.
7. Check Your (and Your Partner’s) Fertility
This doesn’t mean running out and doing expensive IVF consults or panicking. But it can be helpful to get a basic picture of your fertility, especially if you’re over 30 or have irregular cycles.
You might want to:
Knowledge is power. The sooner you know what’s up, the more time you have to work on it naturally or with help.
8. Get Moving (But Don't Overdo It)
Exercise is awesome for so many reasons. It boosts your mood, helps regulate your cycle, improves insulin sensitivity, and preps your body for the marathon of pregnancy and labor.
But here’s the catch: more isn’t always better.
If you’re doing intense workouts every day (like CrossFit or long-distance running), it might actually make conception harder. Too much stress on the body can mess with ovulation.
So aim for that sweet spot:
Most importantly: find something you enjoy, so you’ll actually stick with it.
9. Focus on Sleep (Seriously - It Matters)
We totally underestimate how important sleep is. But when you’re trying to get pregnant, your sleep quality can influence your hormones, your energy, your metabolism… pretty much everything.
If you’re not sleeping well, your body sees that as a red flag like, hey, now’s not a good time to have a baby. So if your sleep's been off, it's time to show it some love.
Try this:
If insomnia is a thing for you, talk to your doctor about safe natural options like magnesium or melatonin.
10. Have the Tough Conversations With Your Partner
Alright, so this one’s not about your body, but it’s just as important.
Before you bring a tiny human into the mix, it’s a good idea to sit down with your partner and talk through the stuff that’ll eventually come up anyway:
Oh, and don’t forget to talk about sex! Pregnancy and postpartum can be a rollercoaster, and open communication helps big time.
Bonus: Trust Yourself and Ditch the Guilt
This one’s more of a reminder than a tip: You don’t have to get everything perfect.
Some days you’ll eat kale, some days it’ll be frozen pizza. Some weeks you’ll be all zen with your yoga mat, others you’ll binge reality TV and forget your supplements.
And guess what? That’s totally fine.
Preparing for a baby isn’t about doing everything “right.” It’s about doing the best you can and knowing that you’re already showing up with so much love and intention. That matters more than any checklist.
So be kind to yourself. Take breaks. Celebrate the little wins.
Final Thoughts (But No “In Conclusion,” Promise)
Deciding to have a baby is such a beautiful, vulnerable, wild decision. And choosing to take care of yourself first? That’s powerful.
Whether it’s cleaning up your diet, getting more sleep, tackling stress, or just making time to dream about your future, every step you take now helps build a healthier, happier start for your baby. You’ve got this.
And if you ever feel overwhelmed or unsure, just take a deep breath and remember: you’re already doing one of the most important things, caring.
When you’re ready to take that next step and want expert support along the way, the team at Advanced OB/GYN with offices in Flemington, Lebanon, and Branchburg, New Jersey, is here to walk with you—every step, every heartbeat.
