5 surprising things to do before baby
If you’re thinking you might want kids one day, and it’s too soon to start trying but the perfect time to start learning…you’ve come to the right place! Here are 5 surprising to-do’s in the preconception period to set yourself up for success.
#1. Make a dental appointment
Did you know that periodontal disease (gum inflammation and infection, of which the starting stage is gingivitis) in mothers is associated with adverse pregnancy outcomes like preterm birth, low infant birth weight, and preeclampsia? This is termed “pregnancy gingivitis” - starting around the second month of pregnancy and peaking at around 8 months. Another reason for scheduling a dental check-up before trying to conceive is so that any pending x-rays can be completed before conception.
The hormonal changes in pregnancy directly affect gum health, making the gums more likely to be inflamed and aggravated during this time. There are also some other surprising factors; like how pregnancy decreases the flow of saliva, which increases the risk for cavities to form. So getting a dental cleaning before trying to conceive will help you maximize your oral health going into pregnancy, and mitigate the risks associated with poor dental health.
Lastly, nutrition (of course!) plays a role in protecting your oral health and improving pregnancy outcomes in this area. It’s so important to make sure you get enough calcium in your diet through foods like dairy, leafy greens, and eggs. Baby’s teeth start to develop around the 6th week of pregnancy, and there must be enough calcium present in mom’s body to support tooth development. If there isn’t enough in the blood (from mom’s diet), the next source is the calcium from mom’s bones (not mom’s teeth, which is a myth to bust). All the more reason to make sure there’s enough calcium in your diet!
#2. Get familiar with your TVA (transverse abdominis) muscle
A muscle group we really want to focus on before pregnancy is our core. And the core is more than just our abdominal muscles - it extends to our ribs, sides, and into our back (everything a corset would cover). Having a strong core will help support a growing baby and help prevent back pain in pregnancy. It can even assist in an easier delivery and recovery!
The transverse abdominis muscle is the deepest layer of our core. Unlike our rectus abdominal (six pack) muscles which run vertically and grow outward and can separate during pregnancy, the TVA muscle fibers run horizontally. When these are strong, they keep the lower belly pulled in. And when they’re weak - doing exercises that target the outer abdominal muscles (like crunches and sit-ups) aren’t going to do the trick. We have to go deeper!
The TVA is highly responsive to mind-muscle connection. If you take a deep breath that expands the belly, then slowly breathe out and imagine pulling your belly button back into your spine and an imaginary corset wrapping in and around your core - congratulations, you’ve activated your TVA! A few exercises that are great for strengthening it are breaths like the one just described, bird-dogs, dead bugs, planks, bear crawls (pushing up into a tabletop position, engaging your core and lifting your knees a few inches off the ground. You can stay and hold this position, or you can crawl back and forth), and bodyweight glute bridges.
#3. Mind the contaminants around you
We interact with hundreds of chemicals on a daily basis, but the intent of this section is not to limit our exposure entirely (because that's impossible), but rather be aware of the ones that have been shown to have negative reproductive effects. The chemicals to monitor and limit exposure of are: pesticides, parabens, phthalates, and per-and polyfluoroalkyl substances (PFAS), all of which have been linked to reproductive health problems. They are referred to as endocrine-disrupting chemicals (EDCs), meaning they can disrupt normal hormone function in multiple ways.
The major sources of EDC’s in our lives are in our personal care products, pollution in the air and water, plastics, and chemical residues on food. Great first steps to take are checking the ingredients on any new personal products you buy to avoid the ingredients listed above. These are the ones with considerable evidence linking them to reproductive health issues. Also make sure to wash produce well before consuming it, especially if you’ll be eating the skin/outer layer of the fruit or vegetable.
Try to not handle thermal paper receipts too long, as these transfer BPA directly into our bloodstream pretty quickly. If you work in a job where you touch these all day (like retail or food service), you can invest in silicon finger protectors from Amazon. When possible, purchase food items packaged in glass rather that cans or plastic, and try to only heat up food in glass or steel, and not in plastic containers.
#4. Make sure your vaccinations are up to date
This is a surprising one because most people with a vaccination record assume they are automatically up to date. But specifically in the case of the MMR (measles, mumps, rubella) vaccine, the CDC recommends making sure you’ve had the adequate number of immunizations, or assessing immunity via a blood test before trying to concieve. If you need a booster, it’s recommended to wait another 4 weeks post-vaccine before trying to conceive because it is a live-attenuated (weakened) form of the virus. So taking care of any boosters beforehand will ensure it does not disrupt your timeline, and of course promote the immunity of yourself and your future child.
If it’s flu season (late August to March), getting a flu shot before trying to conceive is a safe and effective measure. Since 2004, the CDC and ACOG (American College of Obstetrics and Gynecology) have recommended the flu shot during any trimester.
There has been a lot of misinformation spread about the potential risks of vaccines, specifically around if they play a role in the development of autism. This has been extensively researched and there is zero association found in terms of vaccines causing autism. The American Academy of Pediatrics has pulled a hefty collection of this research together. Bonus update: there is also no scientific evidence of vaccines negatively affecting fertility, including the COVID-19 vaccinations (see references below).
#5. Add fertility-friendly foods to your grocery list
Food is one of the best places to start focusing when we want to improve our fertility. A healthy reproductive system is simply an outcome of a healthy body. There is a crucial relationship between metabolism and reproduction. If we are not eating enough or getting enough proper nutrition - our body will deprioritize our fertility in favor of the critical body functions that need energy (heart beating, lungs breathing, brain functioning). Giving our body fuel and quality energy ensures our reproductive system is nourished and thriving.
A fertility-supportive diet includes more of the wonderful foods found below, but it's also one that doesn't cause you stress and fits in with your lifestyle. I like to remember the 80/20 rule when it comes to nutrition: 80% of the time, build meals that star healthy protein and have a handful's size of veggies, and pick foods in their most "whole" (from the earth's) form. The other 20% has no rules, and lets you still enjoy indulgences and flexibility guilt-free. What you do most days counts the most!
A few fertility-boosting foods that make it to the top of the list are: eggs, salmon, bivalves (oysters, mussels, clams), avocados, nuts, fibrous foods (oats, beans, lentils), probiotic foods (kimchi, sauerkraut, kefir), and berries.
Want more??
You’re in luck! I have created a comprehensive preconception checklist. It covers ALL the things:
full fertility-supporting grocery list
the best exercise regimens
mindfulness & sleep tips
how to minimize environmental stressors
which lab tests to ask for
your fertile signs to get familiar with
important conversation starters with your partner
book & podcast recommendations
and MORE!
Written by Michelle Cawley, MS. 3/19/23
The information on this website is provided for educational purposes only and should not be treated as medical advice. WTT Nutrition makes no guarantees regarding the information provided or how products may work for any individual. If you suffer from a health condition, you should consult your health care practitioner for medical advice before introducing any new products into your health care regimen. For more information, please read our terms and conditions.
REFERENCES
Daalderop LA, Wieland BV, Tomsin K, Reyes L, Kramer BW, Vanterpool SF, Been JV. Periodontal Disease and Pregnancy Outcomes: Overview of Systematic Reviews. JDR Clin Trans Res. 2018 Jan;3(1):10-27. doi: 10.1177/2380084417731097. Epub 2017 Sep 25. PMID: 30370334; PMCID: PMC6191679.
Yenen Z, Ataçağ T. Oral care in pregnancy. J Turk Ger Gynecol Assoc. 2019 Nov 28;20(4):264-268. doi: 10.4274/jtgga.galenos.2018.2018.0139. Epub 2018 Dec 17. PMID: 30556662; PMCID: PMC6883753.
Pizzorno J. Environmental Toxins and Infertility. Integr Med (Encinitas). 2018 Apr;17(2):8-11. PMID: 30962779; PMCID: PMC6396757.
La Merrill, M.A., Vandenberg, L.N., Smith, M.T. et al. Consensus on the key characteristics of endocrine-disrupting chemicals as a basis for hazard identification. Nat Rev Endocrinol 16, 45–57 (2020). https://doi.org/10.1038/s41574-019-0273-8
Stavridis K, Triantafyllidou O, Pisimisi M, Vlahos N. Bisphenol-A and Female Fertility: An Update of Existing Epidemiological Studies. Journal of Clinical Medicine. 2022; 11(23):7227. https://doi.org/10.3390/jcm11237227
Zaçe D, La Gatta E, Petrella L, Di Pietro ML. The impact of COVID-19 vaccines on fertility-A systematic review and meta-analysis. Vaccine. 2022 Oct 6;40(42):6023-6034. doi: 10.1016/j.vaccine.2022.09.019. Epub 2022 Sep 12. PMID: 36137903; PMCID: PMC9464596.
Moghadam N, Ghaffari MS, Noormohammadpour P, Rostami M, Zarei M, Moosavi M, Kordi R. Comparison of the recruitment of transverse abdominis through drawing-in and bracing in different core stability training positions. J Exerc Rehabil. 2019 Dec 31;15(6):819-825. doi: 10.12965/jer.1939064.352. PMID: 31938704; PMCID: PMC6944888.