10 things to do before you become pregnant

If pregnancy is in your future, consider these pre-pregnancy steps you can take now to ensure the healthiest start for your baby. I recommend these tips even if you’re not planning to become pregnant soon — because most pregnancies aren’t planned.

1.) Establish care with a doctor. See your doctor or establish care with a new doctor so you’re comfortable with him or her when you do become pregnant. This will also allow your doctor to become familiar with your history and recommend appropriate steps to ensure you have a healthy pregnancy.

2.) Take a prenatal vitamin. Prenatal vitamins include important extra minerals like iron, DHA and B-12 (folic acid) which helps prevent spina bifida. I recommend these vitamins for anyone in the childbearing ages so if an unplanned pregnancy occurs, your body is ready.

3.) Maintain a healthy weight. Starting pregnancy overweight puts more stress on your body. Being obese during pregnancy puts you in a high-risk category.

4.) Start exercising. Not only will this make it easier to continue exercising during your pregnancy, but you will likely gain less weight, have an easier and less painful labor and delivery and a quicker recovery.

5.) Moderate your caffeine intake. If you’re a heavy coffee drinker, start cutting back now. Two cups a day is acceptable when you are pregnant.

6.) Get caught up on your vaccines. I like to recommend that women get the tetanus shot while they are pregnant because it also includes the diphtheria and pertussis vaccines as well. Getting the vaccine while you are pregnant has been shown to stay in the breast milk after delivery, which will provide some early protection for your baby until he or she can be immunized.

7.) Monitor caloric intake. Download an app like MyFitnessPal which can track your calories so you know what you’re eating. Women often assume they are eating for two, when in actuality, pregnant women only need 300 calories more a day. This should come from healthy food choices to give your baby the nutrients he or she needs to grow.

8.) Stop all alcohol and drug intake. They can cause birth defects.

9.) Stop smoking. Also, avoid exposure to second-hand smoke.

10.) Discuss medications/vitamins with your doctor. There are some medications you may need to stop or avoid such as cholesterol and hypertension medications, anti-histamines, anti-inflammatories and acetaminophen. Herbal supplements should be avoided unless approved by your doctor.

Overall, just remember — this is supposed to be a fun and bonding time with your partner. Don’t get stressed about it or it will affect your ovulation process and make things even harder.

To find the right doctor for you, call Nebraska Medicine at 800.922.0000.