Your Pregnancy Preparation List

Craft an empowering pregnancy preparation list

Deciding to start or grow your family is an exciting and personal choice. Whether this is your first time considering pregnancy or you’ve been here before, preparing your body and mind can improve your chances of a healthy pregnancy and baby.

Several pre-pregnancy steps should be continued into pregnancy and have been noted in this list. Let’s walk through a comprehensive, easy-to-follow checklist to help you feel empowered and ready.

Medical screenings & vaccinations in your pregnancy preparation list

Knowledge is power with genetic testing before pregnancy

The American College of Obstetricians and Gynecologists (ACOG) recommends genetic carrier screening for anyone considering pregnancy. This simple blood or saliva test can identify whether you carry certain inherited conditions such as cystic fibrosis or Tay-Sachs disease.

Even if you’re healthy and have no family history of genetic conditions, being a carrier is still possible. Our providers can advise you on whether or not to pursue pre-pregnancy genetic screening.

Protect yourself and your future baby with proper vaccines

The Centers for Disease Control and Prevention (CDC) says being up to date on vaccinations protects both you and your baby during pregnancy. Before trying to conceive, review your immunization history and check in with your provider.

Important vaccines include:

• MMR (measles-mumps-rubella): Should be given at least one month before pregnancy.
• Varicella (chickenpox): Also needs to be administered prior to conception if you’re not already immune.
• Tdap (tetanus, diphtheria, pertussis): Recommended during each pregnancy.
• Flu vaccine: Get the annual shot, especially before flu season.
• COVID-19: The vaccine is safe and recommended during pregnancy.
• RSV (respiratory syncytial virus): A newer recommendation, RSV vaccines given to the mother protect newborns during their most vulnerable months. The CDC says those who are pregnant should get the RSV vaccine during weeks 32 through 36 of pregnancy.

Many of these vaccinations can be given by providers at your local pharmacy or primary care physician’s office.

Preconception checkup & medical screenings provide a wellness snapshot

Our providers conduct a pre-pregnancy checkup to identify medical conditions that could affect your pregnancy. This will involve a discussion about your medical history and your family’s, diet and lifestyle factors, any previous pregnancies and your medications.

Preconception health screenings are key to identifying conditions that could impact pregnancy. It is important to undergo such screenings even if you’ve already had a baby in the past. Your provider may recommend:

• A blood pressure check.
• Thyroid function tests.
• A blood sugar or A1C screening for diabetes.
• A Pap smear (if due).
• Sexually transmitted infections (STIs) testing.

These can help catch any underlying conditions early, so you can manage them proactively.

Before pregnancy identify pregnancy-safe medications

Some prescription and over-the-counter medications may not be safe during pregnancy. Before becoming pregnant, review all medications and supplements – including herbal products – you use or plan to use with your provider.

Once pregnant, you may need to adjust doses or find pregnancy-safe alternatives for certain conditions, like high blood pressure or mood disorders. Never stop medications abruptly without medical guidance.

Add lifestyle choices for fertility to your pregnancy preparation list

Weight and fertility

A healthy, stable weight can optimize fertility and reduce pregnancy risks. Medical experts recommend achieving a stable weight for at least 3-6 months before trying to conceive.

Certain medications such as Ozempic (and other semaglutides), commonly used for weight management, are not recommended during pregnancy and should be paused before conception. Talk to your provider about safe alternatives or a transition plan if you’re currently on these medications.

Your fertility exercise plan

Regular, moderate exercise can support fertility and prepare your body for the physical demands of pregnancy. Aim for at least 150 minutes of activity per week – think brisk walking, swimming or yoga.

Diet: Serve a fertility- and pregnancy-friendly plate

Fueling your body with nutrient-dense foods creates a solid foundation for getting pregnant, maintaining a healthy pregnancy and having a healthy baby. A Mediterranean-style diet is often recommended, rich in:

• Whole grains.
• Fruits and vegetables.
• Lean proteins (such as chicken, fish, and legumes).
• Healthy fats (such as avocados, olive oil, and nuts).

Limit processed foods and excess sugar, which can affect hormone balance and energy levels.

Start eating for two early. Additional foods that help you prepare for a healthy pregnancy include:

• Iron-rich foods: Spinach, lean meats and beans.
• Calcium sources: Dairy, fortified plant milks and leafy greens.
• Omega-3s: Fatty fish such as salmon (choose low-mercury options) or chia seeds.
• Hydration: Aim for 8-10 glasses of water daily.

Your body will need more calories during pregnancy, but not necessarily before. Focus on balance over restriction.

Pre-pregnancy supplements to nourish from the start

Taking supplements before pregnancy is an essential part of pregnancy preparation. One of the most important steps is adding folic acid to your daily routine. This B vitamin lowers the risk of neural tube defects (affecting the brain and spine) in the baby. Aim for 400 to 800 micrograms (mcg) daily, starting at least one month before trying to conceive.

You may also want a prenatal vitamin that includes iron, calcium and DHA (a fatty acid crucial for fetal brain development). Speak with your provider about your personal supplement needs as some people need additional nutrients like vitamin D or iodine.

Drugs, alcohol and tobacco: Time to pause

The CDC strongly advises to avoid tobacco, alcohol and recreational drugs when preparing for pregnancy. These substances are linked to miscarriage, low birth weight, preterm birth and other complications.

If quitting feels overwhelming, know that you’re not alone. Talk with your provider about resources, including counseling or nicotine replacement therapies.

Preparing your mind for pregnancy

Pregnancy can be tough on your body, but it can also be hard on your mind. Employ self-care practices like stress management and quality sleep (7-9 hours nightly). High stress can affect ovulation and overall health, so consider mindfulness, meditation or simply scheduling downtime.

Cultivate emotional well-being by addressing mental health needs and establishing supportive relationships. This can include therapy or counseling, online or in-person support groups, social media groups, or support from family and friends.

Below are some local and national resources:

• Resolve’s Mile High Hope Support Group (online group).
• Other Resolve Support Groups (online options).
• Denver Mom Collective (online and in-person options).
• Parents Thrive Colorado (online and in-person options).
• Psychology Today (online options).

Pregnancy preparation list for every age

Your age plays a role in fertility and pregnancy health, but preparation helps at any stage.

In your 20s

• Fertility is typically at its peak.
• Focus on building lifelong healthy habits and managing stress.

In your 30s

• Fertility starts to decline gradually.
• Be extra mindful of screenings and healthy weight management.

In your 40s

• Fertility declines more steeply, and pregnancy risks increase.
• A preconception consultation is especially important to review health and to discuss fertility treatments including options such as assisted reproductive technologies like in vitro fertilization if desired.

Final thoughts on your pregnancy preparation list

Preparing for pregnancy is a unique journey, and there’s no one-size-fits-all approach. Start with small, achievable steps and lean on your healthcare team for support. Feeling prepared physically and emotionally gives you and your future baby the best start possible.