Preparing for Pregnancy

The Fertility Society of Australia recommends women take 400-500 mcg of folic acid daily when trying for a baby, and for the first three months of pregnancy. Research shows that folic acid helps reduce the risk of neural tube defects (NTD) in babies.

Certain women may require a different dose. If you have a family history of NTDs, type 1 or type 2 diabetes or a body mass index (BMI) over 30, talk to your GP or fertility specialist about the best dose for you.

It’s true - keeping healthy boosts your chances of falling pregnant. And more besides! In fact, research shows that women with a healthy diet before conception are less likely to have a baby with birth defects.

It’s best to eat a wide variety of quality foods. In your diet, try to include:

• a range of fruit and vegetables
• good quality protein like lean meat, fish, eggs, beans and lentils
• complex carbohydrates from peas, beans, whole grains and vegetables
• plenty of calcium (choose low-fat dairy products)

Try to avoid:

• eating fish with high mercury like mackerel, shark, swordfish and some tuna
• additives, artificial colours, flavours and preservatives
• a high-fat diet. Include healthy fats like those found in olive oil, avocado and nuts.

For more information and advice on health and wellbeing - including nutrition, recipes, exercises and mindfulness—why not sign up to our comprehensive Ready Set Baby program?

Being in a healthy weight range really helps when you’re trying for a baby. If you’re severely overweight or underweight, it can affect your chances of falling pregnant. It can also put you and your baby at risk during pregnancy.

Here’s how:

• obesity in women can reduce fertility by causing hormonal changes.
• women who are underweight can also experience hormonal imbalances that reduce their fertility. They’re more than twice as likely to take over a year to fall pregnant.
• in men, obesity can cause hormonal problems or sexual dysfunction. This can lead to infertility.

Calculating your BMI is a great way to measure if you’re overweight or underweight.

But if your BMI is higher than it should be, don’t panic. The good news is you can boost your fertility by losing weight with healthy eating and regular exercise. You don’t need to become super-fit overnight, either. Even moderate exercise and modest weight loss improves your chances of conceiving. This goes for males too, so ask them to read this if they need convincing!

If you’re concerned about your weight, we suggest you talk to your GP or fertility specialist. Two heads are better than one when it comes to formulating a plan.

Please stop smoking. It’s bad for your health, and terrible for your fertility.

Some quick facts to consider:

• smokers are more likely than non-smokers to be infertile
• cigarette smoke contains thousands of chemicals harmful to the reproductive organs
• smoking can cause erectile dysfunction
• smoking can increase DNA damage to eggs and sperm
• there’s a link between heavy smoking in males and childhood cancer

The good news? The effects of smoking on fertility can be reversed. Quitting smoking increases your chances of getting pregnant and having a healthy baby.

Ideally, women trying to conceive - and especially those who are pregnant—should stop drinking alcohol. There’s no agreed safe level of alcohol intake, so it’s best to stop drinking altogether. Remember, nurturing your precious little embryo or foetus is more important than a sneaky glass of red wine!

In men, alcohol can cause impotence and damage sperm quality. So we suggest men stick to ‘safe drinking guidelines’ when they’re trying for a baby. These guidelines recommend an average of two drinks per day maximum, with several alcohol-free days each week and no more than four standard drinks in any one session.

Some men prefer to stop drinking entirely to show solidarity with their partner, if they have one. This can be a great bonding exercise and really make you feel as if you’re on this journey together. If this is your approach as a couple, we say more power to you.

There’s no clear evidence that caffeine affects fertility. However, some studies show that large amounts of caffeine make it harder to conceive and lead to a higher risk of miscarriage.So we recommend limiting your caffeine intake when you’re trying to get pregnant.

And remember - caffeine isn’t just found in coffee. It’s a stimulant also found in tea, energy drinks and some soft drinks. Even chocolate contains caffeine, so it’s best to limit your intake of those naughty Snickers bars!

Men and women should aim for less than 200mg of caffeine a day. This equates to about one-two coffees or two-three cups of tea. If you need to reduce your caffeine intake, we suggest doing it slowly to minimise your withdrawal symptoms. You’ve got this.

As we outlined above, being in a healthy weight range improves your chances of having a baby. And exercise is a great way to manage your weight.

Remember, even modest weight loss can improve general health and fertility. And what better motivator than trying for a baby?

Quick tips to get moving:

• any exercise is better than none
• try to be active most days (preferably all)
• go for a quick walk to break up times when you have to sit down for long periods

While Zika virus can adversely affect both foetuses and adults, data involving its transmission and infectivity is changing daily. So please keep in mind—guidance based on current knowledge is iterative. As our understanding of Zika virus changes rapidly, it’s important to remember that guidelines published today may not be accurate tomorrow. Please refer to the CDC Zika website for the most updated information.

Summary table

This information from the CDC relates to people with possible exposure to Zika virus. It includes recommendations for preconception counselling, as well as how to prevent the sexual transmission of Zika virus. United States, August 2018.

Source: Polen, KD, Gilboa SM, Hills S, Oduyebo T, Kohl KS, Brooks JT, et al. Update: Interim Guidance for Preconception Counseling and Prevention of Sexual Transmission of Zika Virus for Men with Possible Zika Virus Exposure – United States, August 2018. MMWR Morb Mortal Wkly Rep 67:868-71