Whether you’re thinking about starting a family soon or your body has already begun to change, preparing your body for pregnancy is one of the most loving things you can do for yourself and your future baby. Memphis Obstetrics and Gynecological Association understands that every woman’s path to motherhood is different, and we’re here to support you at every step.
A Firm Foundation
According to the American College of Obstetricians and Gynecologists, your overall wellness before getting pregnant can often play a big part in how easily you conceive and how your pregnancy progresses. Preparing your body ahead of time gives you the opportunity to reduce potential risks and build healthier habits that will benefit you greatly throughout the process.
Eating for Reproductive Health
Food choices can have a direct impact on your body in many ways, including hormone levels, ovulation, and fertility. In Memphis and the Mid-South, we’re lucky to have access to fresh produce and whole food options through seasonal local markets and grocers. We recommend taking advantage of these when building your daily meals.
Smart Eating Tips:
- Include a variety of fruits, vegetables, legumes, lean proteins, and whole grains.
- Start taking a prenatal vitamin with folic acid, which helps support early fetal development.
- Drink plenty of water and limit your intake of processed or high-sugar foods that can disrupt hormone balance.
- Try to eat foods rich in iron, calcium, and omega-3 fatty acids—such as spinach, lentils, salmon, and almonds. You can also ask your provider about any other dietary supplements that might be beneficial to you.
Supporting a Healthy Weight
It’s not lost on us that body weight can feel like a very personal topic, but being at a healthy weight for your body type is connected to hormone regulation and menstrual health. That doesn’t necessarily mean trying to hit a specific number, so much as feeling strong and balanced on a regular basis. To help support a healthy weight, you can consider:
- Adding daily movement that you enjoy to your daily routine, like walking through Shelby Farms Park, yoga, or swimming.
- Avoid fad diets that might leave your body stressed or undernourished.
If you have questions about your weight or fertility, talk to a provider who can help you find a bespoke plan without pressure or judgment.
Be Informed About Your Cycle
Having a solid understanding of how your menstrual cycle works is very helpful in recognizing when you’re most likely to conceive. Everyone’s body is different, and it’s completely normal to have questions about patterns you observe over time.
You can track your cycle by:
- Using fertility tracking apps
- Monitoring basal body temperature
- Observing cervical mucus changes
Our team at MOGA can also provide further insight into smart tracking habits as needed!
Lifestyle Habits That Have an Impact
Some of your everyday habits may affect your fertility more than you might realize. Making some thoughtful changes can go a long way in improving your reproductive health and nurturing a better environment for conception.
- Quit Smoking: Smoking doesn’t just harm your lungs—it can reduce the number and quality of your eggs, making it harder to conceive. It may also increase the risk of miscarriage or complications during pregnancy.
- If you need help quitting, there are Memphis-based support programs and resources available to guide you through the process.
- Limit Alcohol: Alcohol can interfere with hormone levels and ovulation, and it may be harmful in the earliest stages of pregnancy, even before you know you’re expecting.
- Cutting back or eliminating alcohol altogether while trying to conceive is one of the simplest ways to support reproductive health.
- Manage Caffeine: Caffeine in moderate amounts is generally considered safe, but large quantities may impact fertility or early pregnancy.
- Sticking to one small cup of coffee or switching to herbal teas or decaf options can help you stay within the recommended limits.
- Lower Stress Levels: High stress can affect your menstrual cycle and hormone levels. Chronic stress may even lead to skipped periods or irregular ovulation.
- Finding ways to decompress, such as reading, meditating, taking a relaxing walk outside —like walking along the Mississippi River —or attending a yoga class, can help your body feel more balanced and prepared for pregnancy.
- Prioritize Sleep: Sleep is often overlooked in fertility conversations, but it’s deeply connected to hormone regulation, immune function, and mental clarity.
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- Try setting a consistent bedtime, avoiding screens before sleep, and creating a calming nighttime routine. Getting enough rest helps your body recover and function at its best each day.
Ahead of the Game
Communicate with your OB/GYN if you’re actively trying to conceive, and they can help provide you with advice tailored to your health! You can make an appointment by phone or online at our East Memphis, Wolfchase, or DeSoto offices.