A pregnancy can be both exciting and frightening. Whether it’s the first attempt or you already have experience: good preparation can help you feel safer and better prepared. In this article, we provide a checklist with the most important steps before and during pregnancy.

Why is it important to prepare for pregnancy?

Good preparation for pregnancy can help protect your health and that of your future child. By identifying and treating medical issues, eating properly, engaging in regular physical activity, and managing stress, you can promote a healthy pregnancy and minimize the risk of complications.

1. Health check

The first step in preparing for pregnancy is a comprehensive health check. Here are some points to consider:

Doctor visits

Schedule appointments with:

• Gynecologist

• General practitioner

• Dentist

to ensure that you are in good health. If you have a pre-existing condition, seek professional advice on possible effects during pregnancy.

Vaccinations and tests

Check your vaccination status and update any missing vaccines. Also have routine examinations such as blood pressure and cholesterol checks. Certain tests, such as an HIV test, can also be performed.

Medications and pre-existing conditions

Talk to your doctor about any medications you are taking and their possible effects on pregnancy. If you have a pre-existing condition, discuss the best approach as well.

2. Nutrition and exercise

A balanced diet and regular physical activity can help you feel good and promote a healthy pregnancy. Points to consider include:

Proper diet and supplements

Focus on a balanced diet with plenty of fruits and vegetables, healthy proteins, and fats. Folic acid is especially important for fetal development and should be taken in sufficient amounts by women* who want to become pregnant. Which supplements may be useful for you should be clarified during your doctor’s visit.

Sports and physical activities

Regular exercise can help you feel better and promote a healthy pregnancy. Think about which activities are suitable for you and discuss them with your doctor. Swimming, yoga, and walking are often good options.

3. Lifestyle

A healthy lifestyle can help minimize the risk of complications during pregnancy.

Stress management and relaxation techniques

Stress can negatively affect health and make pregnancy more difficult. It is therefore important to learn and practice stress management techniques to better cope during pregnancy and parenthood. Try integrating relaxation methods such as yoga, meditation, or breathing exercises into your daily life.

Smoking, alcohol, and drugs

Smoking, alcohol, and drugs are harmful not only during pregnancy but also beforehand. If you are trying to conceive, you should give up these habits. Smoking lowers estrogen and progesterone levels in the blood, reducing the chance of conception per cycle by 10–40%. Seek professional support for quitting smoking or dealing with addictions if necessary.

Environmental factors

Environmental factors such as air pollution or harmful chemicals can negatively affect pregnancy. It is important to be aware of possible risks and avoid them whenever possible. Also avoid unnecessary exposure to noise or other environmental stressors.

4. Finances and organization

The circumstances into which your child will be born should also be clarified in good time. This includes planning and organization in the following areas:

Health insurance and prenatal care

It is important to be informed about prenatal check-ups to ensure a healthy pregnancy. Find out what services are covered by your health insurance and make use of the recommended check-ups.

Parental leave and financial planning

You should also inform yourself about options for parental leave and financial support so that you have sufficient time and resources after the birth. Your employer can inform you about parental leave options. In addition, you should apply early for financial support such as child benefits or parental allowance. To receive maternity allowance, you should apply at least six weeks before your due date.

Childcare and housing

Think about where you want to live with your newborn and what type of childcare you will need. Research available options and plan early to ensure that you have enough time and resources to make these decisions.

5. Relationship and family

Pregnancy will have a major impact on your life and your relationship. In preparation, you should talk thoroughly with your partner and, if necessary, seek support from family and friends.

Partner communication and joint decisions

Pregnancy and parenthood are shared responsibilities and require good communication and cooperation between partners. Discuss your wishes and concerns about pregnancy and parenthood and make joint decisions to ensure a successful and harmonious relationship.

Support from family and friends

It can be helpful to seek support from family and friends, especially during pregnancy and in the first months after birth.

A pregnancy brings enormous change to a couple’s life and requires good preparation. With timely and comprehensive planning, future parents can ensure that they are in the best possible physical and mental condition and are financially and organizationally prepared to meet the coming challenges. It is important that both partners work together and make decisions jointly to ensure a successful pregnancy and parenthood.

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