9 Ways to Optimize Your Health Before Conceiving

This post is sponsored and written by HCA Midwest Health.

When you’re trying to conceive, much of the focus is understandably on tracking when you’re ovulating and when to have sex. While these things are important for a successful pregnancy, there are other factors that can optimize fertility while also preparing you and your partner for growing a family.

Optimizing your existing health is a huge topic of conversation that I like to have with my patients during preconception counseling. I recommend that all women meet with their physician before they get pregnant to make sure your body is ready to conceive.

Before conceiving, I ask my patients to commit to improving their health, and I give them nine ways to optimize their health before conceiving. 

Quit smoking

Both partners – but especially mom – should quit smoking. Smoking during pregnancy can lead to all sorts of problems for your child, like low-birth weight, preterm delivery, lung conditions, asthma, learning disabilities and physical development issues. Smoking can also cause problems for fertility. Women who smoke are more likely to be infertile, and some studies show that men who smoke have poorer sperm quality than men who don’t. 

Cut back on alcohol

Drinking during pregnancy can cause many issues, like miscarriage, stillbirth, fetal alcohol syndrome and physical, intellectual, behavioral or learning disabilities. I also recommend that women cut back when trying to conceive. The first few weeks of pregnancy (yes, even those four to six weeks you may not know you’re pregnant) are crucial for a baby’s development. With so much of the development happening, it’s no surprise that alcohol can interfere. 

Reduce your caffeine intake

Some caffeine during pregnancy is okay, but if you’re a three cups of coffee kind of person, you’ll want to start cutting back. Experts recommend consuming less than 200 milligrams of caffeine per day when you’re pregnant or trying to conceive, which is about a 12-ounce cup of coffee. 

Maintain a healthy weight and evaluate your exercise plan

Keeping your weight and exercise regimen in check is great for your overall health, but it’s especially important if you want to start a family. 

While it’s important to find a workout routine that works for you, experts caution against working out too hard. Reason being? There may be a relationship between strenuous exercise and ovulation issues. On the flip side, too little exercise may be associated with obesity, which may cause anovulation (a menstrual cycle without ovulation) and according to one study, may double the time it takes to conceive. 

The bottom line? Exercise and weight recommendations vary from person to person. Talk with your doctor about what’s best for you and your partner.

Start taking a prenatal supplement

Taking prenatal vitamins is a must during pregnancy, but you’ll want to consider getting a head start. Taking at least 400 mcg of folic acid daily, a main ingredient in all prenatal vitamins, can help lower the risk of neural tube defects in babies when women take them before conception. It’s best to start taking them at least one month before trying to conceive.

Make sure chronic conditions are in check

Staying healthy is important no matter what stage of life you’re in, but before you start a family, you’ll want to make sure you’re properly managing chronic conditions.  If you have one of these conditions, talk to you doctor before trying to conceive, so you can learn the safest treatment options for starting a family:

  • Hypertension
  • Depression
  • Asthma
  • Lupus 
  • Thyroid disorders 
  • Blood clotting disorders
  • Sexually transmitted infections 
  • Seizure disorders
  • Arthritis
  • Eating disorders 
  • Congenital heart disease 
  • Kidney disease 
  • Aortic stenosis

Prepare for your body to change

It’s no surprise that pregnancy changes your body, and while you’ll never be able to know exactly how your body will handle carrying a baby, you’ll want to be mentally prepared for the changes. Pregnancy is one of the most beautiful things in the world but it does take a toll on the body – and it’s not all a bed of roses. I call them the pregnancy taxes – you have to pay your taxes and some people have to pay more taxes than others. Here are some of the changes or “taxes” you might experience while pregnant: 

  • Acid reflux or heartburn 
  • Constipation
  • Sleeping problems 
  • Vaginal or pelvic pressure
  • Ankle swelling 
  • Nausea and vomiting 
  • Pain with walking 
  • Varicose veins 
  • Hemorrhoids 
  • Scarring 
  • Moodiness 

Ensure you’re up to date with all of your screenings and vaccinations

You and your significant other should be up to date on health screenings and check-ups. You should also schedule a preconception exam with your OBGYN – they can evaluate test results and answer any questions you might have about conception.

It’s also important that your doctors check to see if you’ve had tuberculosis or if you’re a carrier for some of the genetic diseases like cystic fibrosis or sickle cell disease. These conditions can contribute to pregnancy complications and may even prevent you from getting pregnant to begin with.

Spend time together as a couple

Having a child is one of the best parts of many peoples’ lives, but newborns, and kids in general, will take up a lot of your time.  Use the time you have while you’re trying to conceive to connect with your partner. Take a trip, be spontaneous and enjoy your life together while it’s the two of you. Remember that the road to conception may be long and sometimes rocky, but starting a family can be exciting and extremely rewarding. While easier said than done, try to be patient and savor the time with your significant other.



Lyda Pung, DO, is an OB/GYN with HCA Midwest Health. She practices at Independence Dr. Pung, HCA Midwest HealthWomen’s Clinic based at Centerpoint Medical Center. Dr. Pung received her Bachelor of Arts in Human Biology at the University of Kansas graduating with honors, a Master of Science in Biomedical Sciences from the Kansas City University of Medicine and Biosciences and her Doctor of Osteopathic Medicine from the Kansas City University of Medicine and Biosciences. She completed her residency in Obstetrics and Gynecology at Truman Medical Center.

Dr. Pung is married with two small children. 

HCA Midwest Health logoHCA Midwest Health delivers over 6,000 babies each year—more than any other hospital system in the Kansas City region. Each and every birth is supported by the regions most experienced labor and delivery teams. HCA Midwest Health ensures every woman has access to top-quality maternity care, including highly specialized services for women with high-risk pregnancies. Find an OB/GYN or midwife near you at hcamidwest.com



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