Health encyclopaedia - Alphabetical Topic List
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Recommendations of Preconception
A balanced diet and regular exercise will help to maintain a healthy body weight and general level of fitness.
Potential parents should both follow a healthy, balanced diet including the recommended daily intake of vitamins and minerals. Of these vitamins, folic acid is very important to the healthy development of a foetus as it can reduce the risk of neural tube defects such as spina bifida (an abnormality caused by the brain and spinal cord failing to develop properly). The Department of Health recommends that all women planning a pregnancy take a daily supplement of 0.4mg of folic acid before they conceive and for the first twelve weeks of pregnancy while the baby’s spine develops. Folic acid tablets can be obtained from pharmacies, large supermarkets, health food stores and by prescription. Dietary sources of folic acid include green leafy vegetables, breakfast cereals and bread.
Calcium is needed for the growth of bone and teeth, and can be found in dairy products, broccoli, wholegrain cereals, sardines and sesame seeds. It is also important to eat plenty of iron-rich foods, such as red meat, green leafy vegetables and pulses such as lentils and beans, to build up iron stores needed for pregnancy.
Regular exercise is also important for men and women to improve their health before trying for a baby. A minimum of three 20 – 30 minute sessions of exercise every week is recommended to keep the body in good condition. However, too much strenuous exercise has been shown to cause fertility problems, particularly if the woman is underweight and has an erratic menstrual cycle, so it is important to maintain a sensible level of physical activity.
Smoking in pregnancy can lead to miscarriage, complications in pregnancy and labour, and low birth weight babies, so it is important to try to give up before trying for a baby. The Giving Up Smoking campaign offers an action plan and support for smokers, and explains the effects of smoking while pregnant.
Highly salted and over-processed foods should be avoided, and alcohol intake should be limited to a maximum of one or two units per week. Excessive amounts of caffeine have also been shown to have adverse effects on health, both before conception and during pregnancy. Try fruit teas or herbal teas as an alternative to caffeine.
Guidelines for health also apply to men who are advised to cut down on drinking alcohol and smoking, as this has been shown to increase the quality of sperm and the chances of their partner conceiving. Some doctors suggest that loose underwear aids sperm production by providing a cooler environment.
Stress is an integral part of our lives today. Some experts suggest that it can have an effect on the immune and endocrine systems. Finding effective ways to relax, such as devoting time for relaxation, taking yoga classes or fitting in gentle exercise, may aid the chances of conception.
