Being as healthy as possible in the months before trying to conceive has been shown to boost your chances of conceiving and give your baby a better chance of being healthy throughout his life. These simple steps will help you stay healthy and fit before you become a mother.

If you want to have a baby, it is important that:

• Start trying before you’re 35, if possible
• Be in a healthy weight range
• Quit Smoking
• Take folic acid
• Stop or reduce your alcohol intake
• Treating health conditions that can affect your fertility

about your age

The most important thing that affects your fertility is your age. It is much easier for women to get pregnant before the age of thirty-five. After that, you don’t have many eggs and their quality drops over time.

Although most older women in Australia have healthy, happy children, after 30 years, the risk of a child having a chromosomal or genetic abnormality increases – from 1 in 400 for women aged 30 to 1 in 100 women of age 40. You are also more at risk of miscarriage and pregnancy complications when you are older.

Take folic acid

Taking folic acid supplements, or “folic acid,” before you get pregnant is important to prevent neural tube defects in your baby. It is recommended to take folic acid at least a month before conception and during the first trimester of pregnancy.

You can get folic acid supplements from pharmacies or your doctor in different doses. Look for supplements that contain at least 400 mcg of folic acid; They are usually referred to as a special pregnancy supplement. You can also get folic acid in foods like whole-grain bread, dark green leafy vegetables, dried beans, chickpeas, and lentils.

Get a medical exam

It is a good idea to have a general medical examination before trying to conceive. You can talk to your doctor about any tests you may need, and whether you should avoid any medications you may be taking.

If you or your partner has a family history of genetic diseases, you can talk to your doctor about screening. It is best not to do a DNA test yourself.

It’s a good idea to talk to your doctor about your emotional health, domestic violence, or mental health conditions, as you may need more care and support during pregnancy if any of these apply to you.

Certain conditions can affect your chances of getting pregnant. These include:

Polycystic ovary syndrome (PCOS): Most women with PCOS   can still  get pregnant, but it may take longer. The best thing you can do is eat healthy food, exercise regularly, and take care of your overall health.

Endometriosis:  About 3 in 10 women with endometriosis will have problems conceiving, but medications and surgery can help. If you have endometriosis, see your doctor as soon as possible before trying to conceive.

Diabetes:  Both type 1 and type 2 diabetes can affect your chances of getting pregnant. You should talk to your doctor about 3 to 6 months before you want to get pregnant to make sure your diabetes is under control. If you are pregnant, you will need special care to make sure your diabetes is well controlled, for the sake of your health and that of the baby.

Sexual health:  Make sure you don’t have an STI, as this can lead to infertility. Getting tested before pregnancy also reduces the risk of passing the infection to your partner or baby.

If you have a medical condition such as cancer, talk to your doctor if you think you’d like to have a baby. There are ways to preserve your fertility, such as egg freezing, but your doctor needs to know your wishes before starting any treatment.

Complementary or alternative medicines

Complementary or alternative medicines, such as acupuncture, herbal medicine, and massage, may help with your overall health, but there is no evidence that they can improve your fertility. It is always a good idea to speak to your doctor before beginning any complementary or alternative treatments.

Your lifestyle matters

A healthy weight increases your chances of having a healthy baby. Being overweight affects the quality of your eggs and makes conception more difficult. Being underweight can also affect your fertility.

The best way to achieve a healthy weight is to eat nutritious meals and exercise regularly. If you are overweight or obese, losing just a few kilograms should help.

It is good for you and your partner to encourage each other to lead a healthy lifestyle. Follow the Australian Dietary Guidelines and aim for a variety of healthy foods each day and foods less salt, sugar and added fats.

Each week, try to get 2 to 5 hours of moderate-intensity physical activity, or 1¼ to 2½ hours of vigorous activity. Simply sitting less and moving more will help. Find easy ways to incorporate physical activity into your lifestyle from the Department of Health website.

Things to avoid

Smoking:  There is no safe limit for smoking. If you are trying to have a baby, it is important to quit smoking at least 3 months before you start trying for a baby. Women who smoke are more likely to miscarry, have a low birth weight baby, a premature baby or a baby with birth defects. Even inhaling other people’s smoke (secondhand smoke) is dangerous during pregnancy.

If you still smoke during pregnancy, it’s not too late – just quit smoking as soon as possible in the first trimester. For help quitting smoking, call Quitline at 13 7848.

Drinking:  Even drinking only a little can delay pregnancy. Excessive drinking — more than 7 drinks a week or more than 3 on one occasion — is more likely to contribute to fertility problems, and lower your chance of having a healthy baby. It’s also a good idea to limit your caffeine intake before trying to conceive.

Medications:  Your doctor will tell you if it’s OK to continue taking your medications and any vitamins or supplements while you’re trying to get pregnant. Medications that can affect your fertility include opioid pain relievers as well as medications for depression and anxiety. Cancer treatments such as chemotherapy and radiotherapy can also affect your fertility. But don’t stop taking any medications without your doctor’s advice.

Drugs:  Avoid all recreational drugs such as cocaine, heroin, ecstasy and marijuana, as they can lead to permanent fertility problems.

Chemicals:  Toxins and pollutants at work and daily life can affect your fertility. These include pesticides, heavy metals, some chemicals, plastics, and radiation. Try to limit your exposure to it. For more information, visit your fertility website.