9 Best Ways to Prepare Your Body for Pregnancy

Preparing for pregnancy goes beyond excitement and planning names; it’s about equipping your body and mind to ensure the healthiest pregnancy possible.
This article shares step-by-step guidance to help you achieve a smooth pregnancy, easier postpartum recovery, and the best chance of nurturing a healthy baby.
By making small, actionable changes now, you can give yourself and your future child the strongest start.
Why Prepare for Pregnancy?
Whether it’s your first baby or your third, proper preparation beforehand greatly enhances your chances of:
- Achieving a healthier pregnancy.
- Reducing complications during pregnancy.
- Conceiving more easily.
- Easier postpartum recovery.
- Giving your baby the healthiest start to life.
There are no guarantees, but these steps maximize the possibility of achieving your pregnancy goals. Here’s a comprehensive checklist to guide you in preparing for pregnancy.
Preparing for Pregnancy Checklist
1. Start Taking a High-Quality Prenatal Vitamin Early

Did you know prenatal vitamins should ideally be taken at least 28 days before conception? That’s because critical nutrients like folic acid need to accumulate in your body to aid neural tube development during the earliest stage of pregnancy.
Look for a prenatal vitamin that:
- Includes MTHF folic acid (a bioavailable form your body can absorb efficiently).
- Contains iron for energy and oxygen delivery.
- Includes vitamin D3, promoting healthy birth weight.
- Offers DHA omega-3s, crucial for brain and eye development.
Options like Essential Prenatal excel in combining these into one fully researched, high-quality capsule.
💡 Pro Tip: Avoid generic low-cost vitamins that may use forms of nutrients your body cannot absorb.
2. Eat a Nutrient-Dense Diet
Prepare your body with wholesome, nutrient-dense foods to promote fertility and optimize fetal development. Here’s where to start:
- Choose organic when possible or focus on replacing the Dirty Dozen (high-pesticide produce) with organic alternatives.
- Avoid BPA-laden canned foods like tomato sauce and fruits. Store leftovers in glass containers instead of plastic.
- Eat low-mercury fish such as salmon or canned light tuna, but avoid high-mercury options like swordfish and mackerel.
Make meal planning easier with a targeted pregnancy nutrition program like The Perfect Pregnancy Plan. It helps you understand what nutrients your baby will need and includes delicious, healthy recipes to help you stay on track.
💡 Did You Know? Diet during pregnancy can directly influence your baby’s gene expression and lifelong health. Start eating clean now!
3. Limit Exposure to Toxins
Everyday routines expose you to countless toxins—from household cleaners to personal care products—that can impact your fertility or baby’s development. Here’s how to minimize these risks:
- Switch to natural shampoos, conditioners, and soaps. For instance, Puracy and Bali All Natural Soap are effective, affordable, and toxin-free.
- Create your own cleaning solutions using safe, simple recipes like:
- Toxin-Free Cleaner:
- 1 part water
- 1 part vinegar
- 10 drops Tea Tree oil (antimicrobial)
- 10 drops Lavender oil (antifungal)
Reducing your exposure to harmful chemicals today can stop toxins from building up in your system by the time you conceive.
4. Improve Physical Fitness

Preparing your body physically is crucial for managing pregnancy’s physical demands and reducing discomfort. Follow these tips:
- Strengthen your core, back, and hips, which will bear much of the stress during pregnancy.
- Begin a targeted pre-pregnancy workout, such as the free 3-week exercise program I created as a certified personal trainer. It addresses:
- Legs and booty for stability.
- Core and arms for strength during pregnancy.
- Stick to safe physical activity, even after conceiving. Pregnancy-safe programs like The Perfect Pregnancy Fitness Plan ensure your workouts remain beneficial without overexertion.
💡 Tip: Regular exercise also boosts mood, metabolism, and energy, all of which improve conception rates!
5. Maintain a Healthy Weight
A healthy pre-pregnancy weight supports an easier pregnancy and delivery. Excess weight, on the other hand, increases your chances of complications. To optimize your weight:
- Follow nutrient-rich meal plans, like The Perfect Pregnancy Nutrition Plan.
- Incorporate HIIT (High-Intensity Interval Training) workouts if time is tight. Check out this 1-week HIIT cardio challenge for quick, effective routines.
- Commit to 1½ hours of physical activity weekly for maintenance and increase intensity to lose weight.
💡 Bonus: Staying fit before pregnancy shortens recovery time post-delivery.
6. Focus on Quality Sleep
Your sleep will likely become disrupted during pregnancy and postpartum. Now is the best time to create habits for better rest. Consider:
- Practicing guided meditation or yoga before bed to wind down.
- Using essential oils like lavender in a diffuser or sprinkled on your pillow to promote relaxation.
- Investing in comfortable bedding that supports optimal sleep posture.
💡 Did You Know? Sleep impacts your overall health, fertility, and energy levels, so prioritize rest!
7. Stop Using Birth Control Early
If you use hormonal contraceptives, stop at least 3 months before trying to conceive. Ovulation may need time to normalize.
Some forms of contraception, like IUDs, can delay fertility longer than others, so speak to your doctor for personalized advice.
8. Quit Smoking and Eliminate Alcohol
These lifestyle habits dramatically affect fertility, pregnancy outcomes, and fetal health. Start quitting now to:
- Protect your baby from developmental delays and complications.
- Reduce your risk of pregnancy-related problems like preterm labor.
💡 Need Help Quitting? Seek support groups or professional guidance to create a tailored quitting plan.
9. Schedule Necessary Medical Visits
See your doctor and dentist to address any health concerns before pregnancy:
- Confirm all current medications are safe for pregnancy or seek alternatives.
- Treat cavities or gum issues early to avoid discomfort or complications, as pregnancy can exacerbate gum inflammation.
- Consider scheduling any medical tests, X-rays, or vaccines (e.g., MMR) well in advance.
Final Thoughts
Preparing for pregnancy is a rewarding process that sets the stage for a healthy and enjoyable experience. Every thoughtful step—from taking the right vitamins and eating clean to working out and eliminating toxins—is an investment in your baby’s well-being.
Starting this preparation now will reduce anxieties and put you in the best possible position for conception and a smooth pregnancy.