"It is the most powerful creation to have life growing inside of you, there is no bigger gift". - Beyonce

Why wait for a positive pregnancy test to improve your diet and lifestyle? Research shows that a mother's diet pattern and lifestyle before conception also influence the baby from conception, at birth and for the child's entire lifetime. This holds good if a woman is expecting her first child or her third. A woman planning to conceive needs to test for diabetes, hypertension and nutritional deficiencies. A healthy balanced nutrition and weight control is also important.

Pre-pregnancy preparedness is a sensible and important approach as many pregnancies are unexpected. During the first few weeks a foetus is vulnerable and susceptible to birth defects. If a woman is unaware she is carrying these issues cannot be addressed. Pre- conception care should take into consideration a woman's needs and take care of conditions such as being overweight or obese, Type 1 diabetes and hypertension. Nutritional education needs to be given at this stage. If a woman has had prior complications, advice should be given to prevent problems in the next pregnancy.

Overweight and Obesity

Women who are overweight or obese may find it hard to conceive. Maintaining a healthy body weight at this stage improves a woman's chance of conception and ensures a healthy pregnancy for both mother and baby.

Diabetes

Women with type 1 or type 2 diabetes are at risk for complications. Having good blood sugar control is important.

Nutrition

Women in their childbearing years need to eat foods rich in iron to prevent anaemia. A woman's iron stores at the time of conception are a strong indicator of her risk for iron-deficiency anaemia later in pregnancy. During pregnancy, iron needs increase. Iron deficiency during pregnancy may raise the risk for preterm delivery. Ferritin, should be tested as this is a reflection of stored iron in the body and helps to determine iron-deficiency anaemia.

Folic acid helps prevent neural tube defects such as spina bifida during the first month of pregnancy. The neural tube forms the spine and brain.
Choline is also important in preventing NTD. Egg yolks are rich in Choline. Meat and fish also contains choline. Among vegetables cauliflower contains the highest amount of choline.

Calcium helps to build strong bones and teeth. It is also vital for a healthy heart (for normal heart rhythm and blood clotting), nerves and muscles. During pregnancy the growing foetus relies on the mothers calcium stores. A pregnant woman needs enough calcium in her diet, if not this could impair her own health later on and she could be prone to osteoporosis.

Support with Supplements

Multivitamins are given to support the extra nutrient needs. They are most beneficial when consumed prior to and throughout pregnancy. A daily multivitamin is a low-risk and relatively low-cost approach to improving the chances of having a healthy pregnancy and a healthy child. Multivitamins taken during the first trimester of pregnancy reduce the occurrence of nutritional deficiencies (for mother and child), neural tube defects, heart defects, limb deformities and cleft palate.

Caution: while taking supplements always consult a doctor. The supplement should not contain more than 3,000 international units of vitamin A; the available vitamin A should be from beta-carotene. Excess vitamin A in the form of retinol/ vitamin A acetate or palmitate has been shown to increase the risk of birth defects.

Cut Caffeine!

Taking caffeine on a regular basis increases the risk of miscarriage. When you think caffeine don't just cut down on coffee. Non-coffee sources such as soft drinks, tea, and chocolate show a similar risk of miscarriage as coffee.

Avoid Alcohol

No alcohol intake is recommended during pregnancy, and the advice is the same when a woman is trying to conceive. Drinking may reduce or delay the chances of conception. Alcohol is problematic in the first trimester since a woman may not know she has conceived. During the first trimester cell differentiation and organ formation takes place at a rapid pace. Alcohol causes irreversible harm as it blocks oxygen and nutrients from reaching the foetus for normal development.

Physical Activity

A healthy diet goes hand in hand with regular physical activity. This is not only important for weight loss but for fitness in general. The benefits on fitness include weight loss, prevention and management of diabetes, cholesterol and high blood pressure. Research has shown that mothers who were physically active were 81% less likely to develop gestational diabetes even if the mother was overweight.

Aim for 45- 60 minutes of regular exercise for 5 days of the week, this helps with fitness and weight management. For weight loss, women need 60-90 minutes of consistent low impact exercise every day. Consult a physiotherapist or yoga instructor who specialises in ante natal exercises. They will be able to guide you.

Many women enter into pregnancy unaware of the guidelines on healthy eating and exercise. This is an important issue and needs to be addressed. Nutrition should be adequate prior to conception. The dangers of alcohol and excessive caffeine should be taken into consideration. Couples planning a child need to discuss these factors in detail with their doctor.