How to Prepare Your Body for Pregnancy
Before embarking on your pregnancy journey it is important to focus on improving your health, both body and mind, to improve your chances of conceiving, and once pregnant, to optimize your pregnancy outcomes for both you and your child. Below are the five pillars that can lead to a healthy conception.
1. Nutrition
Maternal nutrition affects fertility, placental function, fetal growth, and long-term child health. A balanced diet should optimize both macronutrients and micronutrients, while addressing any nutritional deficiencies.
General nutrition principles:
– Include high-quality protein in every meal
– Choose healthy fats such as olive oil, grass fed butter, avocadoes, nuts and seeds
– Eat a diet rich in fruits and vegetables
– Reduce refined carbohydrates and added sugars
Key supplements
During this key time it is recommended to take a daily prenatal vitamin containing iron, folate, iodine and other essential micronutrients. At least 400 mcg of folate per day is essential to reduce the risk of defects in the baby’s brain or spinal cord. Women at high risk (previous neural tube defect, seizure disorders) should take at least 4 mg daily.
Other nutrition guidance:
– Limit caffeine to less than 200 mg per day
– Avoid fish high in mercury. These include shark, king mackerel, large tuna, grouper, and snakehead fish, which are common in Thailand.
– Low mercury fish commonly considered safer in Thailand are nile tilapia, red tilapia, walking catfish and small mackerel.
2. Healthy Weight and BMI
Maternal weight is a modifiable risk factor for fertility and pregnancy outcomes. Maintaining a healthy weight can improve pregnancy outcomes for both mother and baby and reduce the rates of complications. The ideal BMI for the Asian population is 18.5–22.9 kg/m² and for non-Asian population is 18.5–24.9 kg/m².
Overweight and obesity can increase the risk of infertility and miscarriage, birth defects, gestational diabetes, preterm birth and cesarean delivery. At the same time underweight women may experience ovulatory dysfunction and infertility, as well as an increased risk of having a baby with low birthweight.
3. Movement and Exercise
Regular physical activity improves fertility and overall health. The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity exercise per week. Exercise is generally safe before, during, and after pregnancy, but individual recommendations should be discussed with your doctor.
While exercising during pregnancy, it is important to avoid overheating, stay well hydrated and ensure that you are taking in enough calories.
4. Avoid Harmful Substances and Environmental Toxins
We live in the modern world where we are surrounded by harmful toxic materials and plastics, many of which are known hormone disruptors. Below we will discuss a few substances that should be avoided as they can have a negative impact on fertility and pregnancy.
Alcohol
There is no safe level of alcohol during pregnancy. Alcohol exposure at any stage can cause cognitive defects in the baby and therefore should be avoided.
Smoking and Recreational Substances
Smoking should be stopped before conception as it has a negative effect on egg quality and fertility. In men, smoking is associated with poorer sperm quality and lower sperm counts. Furthermore, smoking during pregnancy increases the risk of: placental abruption and placenta previa, preterm birth and premature rupture of membranes (PPROM) as well as low birth weight and neonatal complications.
Endocrine-Disrupting Chemicals (EDCs)
Exposure to certain chemicals may interfere with hormonal balance and fertility. These include bisphenols (BPA), phthalates, parabens, pesticides and heavy metals. These substances are commonly found in plastics and food containers, canned food liners, receipts, and cosmetics and personal care products.
Practical ways to reduce exposure include using stainless steel or glass containers, avoiding heating food in plastic, limit handling of receipts and choosing gentle or personal care products with fewer chemicals. Non-stick pots and pans should also be avoided and switched to stainless steel or ceramic utensils.
Air Pollution (PM2.5)
Air pollution has been associated with reduced fertility in both men and women. In women, air pollution can cause hormonal disruption and decrease ovarian reserve. High PM2.5 can also increase the risk of miscarriage, preterm birth and low birth weight in babies.
During high-pollution season in Thailand it is important to limit outdoor exposure, consistently use air purifiers when indoors and to wear PM2.5-protective masks when outside.
5. Stress Management
Chronic stress can negatively affect fertility through hormonal and nervous system dysregulation. Elevated cortisol levels may interfere with ovulation, endometrial development and implantation of the embryo.
Stress reduction strategies—such as mindfulness, adequate sleep, counseling, and lifestyle adjustments, in addition to improving overall health and mental wellbeing, can also support reproductive health.
References
American College of Obstetricians and Gynecologists. Prepregnancy counseling. ACOG Committee Opinion No. 762. Obstet Gynecol. 2019;133(1):e78-89. doi:10.1097/AOG.0000000000003013.
American College of Obstetricians and Gynecologists. Gestational diabetes mellitus. ACOG Practice Bulletin No. 190. Obstet Gynecol. 2018;131(2):e49-64. doi:10.1097/AOG.0000000000002501.
Jain M, Carlson K, Singh M. Environmental toxins and infertility. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK576379/.
Desye B, Merdekawati K, Ambachew A, et al. Exposure to ambient air pollutions and its association with adverse birth outcomes: systematic review and meta-analysis. Front Public Health. 2024;12:1488028. doi:10.3389/fpubh.2024.1488028. Available from: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1488028/full.
Lewinski A, Brzozowska M. Female infertility as a result of stress-related hormonal changes. Gynecol Reprod Endocrinol Metab. 2023;3(2-3):94-8. doi:10.53260/grem.22302035. Available from: https://gremjournal.com/journal/0203-2022/female-infertility-as-a-result-of-stress-related-hormonal-changes/.
Maternal–Fetal Medicine Specialist in Bangkok
Dr. Narisra Srikureja Firer (Dr. Niti)
Dr. Niti is a Bangkok-based OBGYN with subspecialty training in Maternal–Fetal Medicine (MFM). She provides comprehensive care for women across all stages of life, including pregnancy care, deliveries, and general gynecological conditions.
She dedicates her time to private practice at Ruamjairak Hospital and Mission Hospital, and serves as a Maternal–Fetal Medicine Consultant at a large government tertiary care center.
To read Dr. Niti’s full bio, click here.
