Planning a pregnancy - folic acid, lifestyle changes and fertility windows

A healthy lifestyle as you plan for pregnancy and during pregnancy increases your chances of conceiving and delivering a healthy baby. Taking folic acid supplements, quitting smoking, avoiding alcohol and eating well are a great place to start.

Folate / Folic acid in pregnancy

You may see folic acid and folate used interchangeably. This is because they are the same B-group vitamin that helps healthy growth and development. When referring to the vitamin as it naturally occurs in leafy greens, we say folate, and as a supplement, folic acid.

Whichever way you refer to it, the evidence is clear – having sufficient folate/folic acid during pregnancy helps ensure a healthy neural tube. Specifically, it prevents conditions like spina bifida in the developing baby.

Whilst most people can get sufficient folate from their leafy greens for their individual needs, pregnant women require an additional supplement. Look for supplements that contain 400 micrograms (mcg) daily dose. This may be taken as part of a pregnancy multivitamin or as a stand-alone supplement. Ask your pharmacist for advice on which is best for your circumstances.

Lifestyle changes
For the most part, what’s good for you is also good for the baby.

Quit smoking for good – Both direct and passive smoking harm the development of your unborn baby. When you decide to start trying, use it as the final reason you need to quit – for you and your partner. Your local pharmacist can help with quit smoking aides and support. You do not have to do it alone.

Skip the alcohol while pregnant and breastfeeding – No amount of alcohol is considered safe in pregnancy, so pause your drinking as soon as you start trying for a baby. Both partners taking a break from drinking can further help with your chances of conception.

Stay fit and strong – movement is important for everyone, including those who are trying to get, or are, pregnant. Keep moving, or start gently, to keep you and baby healthy. Regular walks outside are a great start for fresh air, relaxation and physical health.

Eat a balanced diet – We know pregnancy can bring some odd cravings and that growing another human can feel draining, but the right nutrition in pregnancy is important for both of you. Keep your energy on track and your baby as healthy as can be by focusing on protein (especially red meat for iron and fish for omegas), low-fat dairy for calcium, two fruit and five vegetables for fibre and vitamins and whole grain carbohydrates. Avoid unpasteurised milk, soft cheeses, processed meats, pate, raw and smoked seafood and pre-cut fruit and salads, as these have a higher risk of listeriosis which can cause miscarriage.

Cut back on caffeine – Remember that caffeine is in chocolate, tea, and cola drinks as well as your daily coffee. 200-300mg is generally considered safe. Any more can increase the risk of miscarriage. So cut back to one coffee or cola a day and be aware of your incidental intake.

Get a check-up and chat with your GP or pharmacist – Your GP might suggest a blood test to check your current vitamin levels, and your pharmacist can assist with ensuring your vaccinations are up to date. Both can support you with dietary or general health advice around your pregnancy.

Fertile windows

Once you are ready to begin trying to conceive your baby, you might want to consider the best time of month to try. Whilst women’s ovulation cycles can vary, and it is useful when planning a pregnancy to know your cycle, the fertile window is consistent.

Women are most likely to conceive a baby if they have sex within a day or two of ovulation (releasing an egg from the ovaries) because eggs only live for approximately 24 hours after release. Your fertility window expands because sperm can live for around five days inside a woman’s body.

Knowing your cycle is important because ovulation occurs 14 days before your next period rather than 14 days after your last. If you are unsure about your cycle ovulation predictor kits are now available.

Your local Capital Chemist pharmacist can help you with many pregnancy-related supports, including pregnancy and ovulation test kits, vitamins, and support for lifestyle changes. Ask in-store today.