Essential Health Tips for Couples During Preconception Awareness Month

Preconception Awareness Month is a crucial time for couples to focus on their health before pregnancy. Whether you observe this month in January, February, or April, it serves as a reminder that both women and men play important roles in preparing for a healthy pregnancy and better outcomes for mother and baby. Taking steps early can reduce risks and improve the chances of a smooth pregnancy and a healthy infant. This post shares practical health tips for couples to consider during this important period.

Couple preparing a nutritious meal for preconception health

Why Preconception Health Matters for Both Partners

Many people think preconception health is only about the woman, but the health of the father heavily influences pregnancy outcomes. Recent research suggests that the baby's placenta is built by dad's genes and that 40% of genetic influence on baby comes from mom and 60% comes from dad. There is even evidence to suggest that bone and teeth formation is influenced from dad's health at conception and soft tissues and organ development is more influenced from mom at conception. Factors such as nutrition, lifestyle, and stress in both partners affect fertility, pregnancy, and the baby's development.

Key Health Areas for Couples to Focus On

Nutrition and Healthy Eating

Eating a balanced diet rich in vitamins and minerals supports fertility and prepares the body for pregnancy. Both partners should aim to:

• Include plenty of fruits, vegetables, and lean proteins

• Take a daily prenatal vitamin with phosphatidylcholine and iodine as well as high quality fish oil and vitamin D (for men, green multi, fish oil and vitamin D)

• Take a probiotic (specific to your needs ideally)

• Cut out processed foods, added sugars, and chemical additives

• Stay hydrated with water instead of sugary drinks

The most important factor during the preconception that heavily influences fertility is insulin resistance. That being said, intermittent fasting has been shown to greatly help regulate insulin resistance, but during the preconception period, it's not recommended to do anything over 16/8 timed cycle. Any longer without food and the body will go into famine mode and can trigger an epigenetic stress response in baby at conception. Don't worry about quantity as much as quality, it's more important to eat well at this time.

Avoiding Harmful Substances

Couples should avoid:

• Tobacco products, including vaping

• Excessive alcohol consumption

• Recreational drugs

• Exposure to environmental toxins like pesticides or heavy metals

• Watch out for endocrine disruptors (Bisphenols in plastics, thermal receipt papers, PFA's in cosmetics, nonstick pans, etc-- for more watch this: https://www.youtube.com/watch?v=qe7LdhO0me0&t=862s)

  
  

Quitting smoking and limiting alcohol before pregnancy improves sperm quality and egg health. If quitting is difficult, seek support from healthcare providers.

Physical Activity and Stress Reduction

Regular moderate exercise supports overall health and fertility. Aim for at least 150 minutes of activity per week, such as walking, swimming, or yoga. Exercise also helps manage stress, which can impact hormone balance for both men and women.

Just as important is having an adaptable nervous system. Chiropractic care is centered around expertly adjusting the spine and pelvis to both optimize alignment to ease tension on the system, but also reduce stress to the nervous system that is the lifeline to our brain and bodies. New data suggests that consistent chiropractic care can help with improving neural plasticity and improve proprioception, both of which demonstrate an ability of the body to better adapt to its environment. When both parties have an adaptable healthy spine and nervous system, so then does their baby

Important Medical Steps for Couples

Preconception Checkup

Both partners should visit a healthcare provider for a preconception checkup. This visit can include:

• Reviewing medical history and family health risks

• Screening for infections or genetic conditions

• Discussing lifestyle changes and prenatal vitamins

  
  

Genetic Counseling

If there is a family history of genetic disorders or if the couple belongs to certain ethnic groups with higher risks, genetic counseling can provide valuable information about potential risks and testing options. Just keep in mind that genetics, although important, are not everything. There is something called epigenetics, where genes are turned on and off by an environmental factor. This is why preconception work is even more important, because if both parties take steps to improve their epigenetic health with the above recommendations, it will have a direct influence on the epigenetics of the baby.

Understanding Fertility and Timing

Knowing the woman’s menstrual cycle and fertile window helps couples time intercourse for conception. Tracking ovulation through methods like basal body temperature or ovulation predictor kits can increase chances of pregnancy. Keep in mind that a woman's eggs mature every 120 days and a man's sperm matures every 60 days. These timings mean, if you want to make meaningful change to give your future baby and mom the best opportunity for health, that you will need to follow the healthy habits and lifestyle laid out above for at least 120 days prior to conception.

Tips for Supporting Each Other During Preconception

• Communicate openly about health goals and challenges

• Plan meals, take supplements and exercise routines together

• Attend medical appointments as a couple

• Encourage healthy habits without pressure or blame

• Share stress management techniques

  
  

Building a strong partnership around health sets a positive tone for pregnancy and parenting. In the medical field heavy emphasis and therefore onus is on the woman and her health habits. It is a lot of pressure and undue stress on the woman, and in reality it's SO important to understand that the health of the partner directly influences so much from conception through delivery. For example, when miscarriages happen in the first 12 weeks, the health of the dad becomes more highly suspicious. After 12 weeks, then mom's health becomes a concern. Of course there are exceptions, but I just mention that to point out that male health is underexamined and underemphasized in traditional medical settings.

When to Seek Help

Fertility, whether male or female is a sign of health. When it comes to health, there's no better time than the present to make changes that can last generations. They say "if pregnancy does not occur after 12 months of trying (or 6 months if the woman is over 35), couples should consult a fertility specialist." I say if you know you want to have kids and don't know where to begin, getting ahead by taking care of yourself and your partner is number one priority. And yes, some people may think that making these lifestyle changes for 120 days at minimum during preconception is hard, and I agree. I might also say that the alternative and those outcomes might be harder. So an initial evaluation to see where you are wouldn't hurt, and consistent care might be just what you need to get the outcome that we all want for you.