Are you and your partner planning to add a new member to your family ? Now is the time to think about your health more than ever. Before you conceive, we can give our future baby the greatest gift we can give by making our bodies and our home environment free of toxins. Thinking about this can be overwhelming, but don't worry. Let's take a look at the simple, most important things.
Pre-conception Care: What are the most important things?
Simply put, good nutrition, good general health, and exercise are the most important elements in preparing for pregnancy.
The best thing to do before you start is to meet with your doctor and get advice . We call this a 'pre-pregnancy visit'. There, you should openly discuss everything with your doctor, including your diet, lifestyle, medications you take, vitamins, and family medical history. He or she will give you clear advice on what vaccines you need and what changes you need to make.
"Get yourself as healthy as possible." This is the most basic thing. If you smoke, if you drink alcohol , stop completely . Limit caffeine, such as coffee. Maintain a healthy weight. If you have a medical condition, such as diabetes, control it well. Exercise for at least 30 minutes a day. Include fruits, vegetables, legumes, and whole grains in your diet.
Women who are not well-nourished, that is, who do not eat enough, are more likely to be exposed to toxins in the environment.
The importance of folic acid
This is something you should definitely remember. You should definitely include a vitamin called folic acid in your diet. Green vegetables like beans, peas, oranges, and spinach contain folic acid. Folic acid helps protect your baby from serious birth defects like spina bifida, which can develop in the baby's brain and spinal cord during the first few weeks of pregnancy (when you don't even know you're pregnant).
It can be difficult to get the amount of folic acid you need from food alone. That's why doctors recommend that all women of childbearing age take a daily pill containing 400 micrograms of folic acid, starting before pregnancy and during the first 3 months of pregnancy. Talk to your doctor about this and get the necessary advice.
Do you also need to think about the water you drink?
The tap water that comes to our homes is usually safe. But if your home has very old water pipes, they may contain lead. Some old brass faucets can also leach lead into the water.
High levels of lead in the body during pregnancy can lead to miscarriages, premature births, low birth weight babies, and developmental delays in children. You can find out more about this from your local health officer's office or water supply board. If you suspect that your water contains lead or other contaminants, installing a good quality water filter is a good solution.
What do you think about eating fish?
One of the things that many people are afraid of when eating fish is the mercury content. Mercury can damage a baby's nervous system. But that fear doesn't mean you should stop eating fish completely. Fish is a good food that is high in protein, low in fat, and rich in omega-3 fatty acids , which are essential for the development of a baby's brain and eyesight.
So what should we do? It's very simple. We should choose and eat fish that are low in mercury and stay away from fish that are high in mercury.
| Types of fish that are suitable for eating (low in mercury) | Types of fish to avoid (high in mercury) |
|---|---|
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| Note: It is recommended to eat two servings of fish per week (about 340 grams). Be careful with freshwater fish caught from rivers and streams, as they can sometimes have high mercury levels. | |
Be careful with pesticides
There is no doubt that exposure to pesticides can lead to reduced fertility, miscarriages, and birth defects. It is especially important to protect yourself from pesticides during the first three months of pregnancy, when the baby's nervous system is developing rapidly.
- At home and in the garden: Use natural methods instead of chemicals for insect control.
- What goes on your plate: Buy organic vegetables and fruits if possible. This can reduce your exposure to pesticide residues. If it's difficult to buy everything organic, peel, wash, and clean them before eating.
Think about cleaning things and other things at home.
Cleaning Products
Some household cleaning products can contain harmful chemicals (solvents) if exposed to excessive amounts. Choose natural cleaners that are free of harsh fragrances, chlorine, or ammonia. Even better, use homemade products.
- Baking soda: Can be used to clean oily areas, such as the kitchen sink and bathroom sink.
- Vinegar: Can be mixed with water to clean windows, counters, etc.
Plastics & Dry Cleaning
Some plastic containers and wraps contain chemicals called phthalates. These can leach into food when heated. Therefore, do not use plastic containers to heat food . Use glass containers instead. Use a paper towel instead of plastic wrap to cover food in the microwave.
Be careful with dry cleaning clothes. The chemical 'Perchloroethylene' is the most common. If possible, choose clothes that do not need to be dry cleaned. If a garment must be dry cleaned, hang it outside in a well-ventilated area before bringing it home and let the smell evaporate completely before bringing it indoors.
These things apply to future fathers too!
This healthy journey is not something you should go on alone. It is very important for your partner to be healthy as well.
Continuous exposure to toxic substances such as pesticides, chemical fertilizers, lead, and mercury can reduce the quantity and quality of sperm in men . It can also cause miscarriages during a wife's pregnancy.
Therefore, remind your partner, who is expecting a father in the future, to follow these tips as well. It is very important for him to also see a doctor and take care of his health before getting pregnant.
Take-Home Message
- Before you start thinking about having a child, both of you should meet with a doctor and seek advice.
- Start taking a daily folic acid tablet as recommended by your doctor.
- Quit smoking and alcohol completely. Eat a balanced diet and exercise regularly.
- Be careful about the water you drink, the types of fish you eat, the household cleaners you use, and the plastic containers you use.
- This is not a journey you go on alone. For the sake of a healthy baby, both you and your partner need to prepare together.
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