Preparing for Parenthood: A Holistic Preconception Health Checklist

As you embark on the journey towards conception, prioritising your health and well-being becomes paramount. A comprehensive preconception health checklist can be a valuable tool to guide you through this transformative phase. Therefore, I have put together a holistic checklist designed to empower you on your fertility journey!

1. Prenatal Nutrition 💊

Ensure you're getting the essential nutrients crucial for a healthy pregnancy. A prenatal supplement, including 400 micrograms of folate, 10 micrograms of vitamin D3, and 150 micrograms of iodine, forms the foundation. These nutrients play a crucial role in the early stages of foetal development. However, there are many other micronutrients that can be very beneficial for fertility but it is best to work with a nutritional therapist to tailor additional supplements based on your unique needs.

2. Hydration 💧

Adequate hydration is key for overall health and fertility. Water supports bodily functions, increases energy and detoxification, quality of the surrounding environment of the egg, aids digestion, and helps maintain optimal hormone balance. Aim for at least 8 glasses of water a day and incorporate hydrating foods like watermelon and cucumber into your diet.

3. Regular Exercise 🏋🏻‍♀️

Engage in physical activity at least 3-4 times a week. Exercise not only contributes to overall well-being but also helps manage stress, regulate hormones, and enhance fertility. Choose activities you enjoy, whether it's brisk walking, yoga, or swimming, to make it a sustainable part of your routine.

4. Balanced Nutrition 🥑

Prioritise a well-rounded diet with sufficient protein, antioxidants, complex carbohydrates, and healthy fats. These nutrients provide the energy and building blocks necessary for a healthy reproductive system. It can really help to work with a nutritional therapist to create a personalised meal plan that aligns with your fertility goals.

5. Cycle Mapping 📈

Understanding your menstrual cycle is crucial for optimising fertility. Track your cycle to identify your unique patterns and fertile windows. This knowledge enhances your chances of conception and allows for targeted efforts during peak fertility periods.

6. Hormone Balance ✅

If you notice irregularities in your menstrual cycle, seeking professional help is essential. Hormonal imbalances can impact fertility, and addressing any underlying issues with the guidance of a healthcare professional can significantly improve your chances of conception.

7. Stress Management 🧘🏼‍♀️

Incorporate stress management techniques into your routine, such as yoga, meditation, therapy, or nature walks. Stress can adversely affect fertility, so finding ways to relax and unwind is crucial for your overall well-being on this journey.

Remember, the path to conception is unique for every individual. By focusing on holistic health and integrating these checklist items into your lifestyle, you're not only preparing your body for pregnancy but also nurturing your emotional well-being. Consult with your healthcare provider and your nutritional therapist to create a personalised plan that aligns with your specific needs and sets the stage for a healthy and joyful pregnancy.

If you really want to improve your chances of getting pregnant but you are overwhelmed with all the advice out there and unsure what to focus on to support your fertility, you may be a good fit for my Optimise Your Fertility programme. This is a 3-month, 1-1 private coaching container that helps women focus on themselves, change their mindset and lower their stress around pregnancy in a supportive and nourishing way so that they can thrive in both health and fertility. 

This is for you if you are:

✅ Trying to get pregnant but nothing is working

✅ Starting to lose hope but not wanting to quit just yet

✅ Willing to try new approaches

✅ Curious about nutrition and health and how this can support your fertility 

✅ Want guidance with fertility friendly foods and which workout is best at different points of your cycle

✅ Want guidance with supplementation and testing 

✅ Open to spiritual practises and curious to learn more

If this resonates with you then drop me a message (via contact on website or info@jesskasriel.com) and let me know you’re interested and we can go from there. I will ask you about your fertility journey so far and what areas you are looking to get help with. 

I’d love to hear from you if you’re ready to improve your fertility and confidence around getting pregnant!