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Tips for a healthy pregnancy!


Gezond zwanger worden. Tips!


A new year and therefore a new beginning can sometimes be enough to decide that it is time to bring a new life into the world.

You therefore want to prepare your body as well as possible for a healthy pregnancy. 

Everyone knows someone who has had a difficult time, or perhaps you are unfortunately in this situation. The reality is that the majority of couples experience a normal conception. Normal means within 12 months, but sometimes that can seem like an eternity.

How can you prepare your body for pregnancy?

  • Get to know your menstrual cycle and learn how to calculate your fertile period. How to calculate my ovulation. Read more about how your cycle works here and here about how to determine your ovulation.
  • Exercise moderately but not excessively. Intensive sports can have a negative effect on your ovulation and can therefore delay your period. Also in men, too much or too little exercise can have a negative effect on sperm quality and male fertility.
  • This goes without saying, but alcohol and smoking are disastrous for your fertility. Try to stop already or reduce your consumption to a minimum.
  • Weighing too much or too little will affect your fertility. Research shows that a BMI lower than 20 or higher than 24 increases your risk of infertility. BMI is by no means the only way to calculate your ideal weight, but it is a good indication. Talk it over with recognised nutritionists, dieticians, your GP or gynaecologist.
  • Take a multivitamin with folic acid. Folic acid is important for cell division and therefore crucial for child development. It can be found in foods such as broccoli, spinach, black beans and asparagus. But to get the recommended dose of 400 mg it is difficult to get it purely from food. Therefore it is recommended to take a supplement. 

Tip for your partner: Research shows that folic acid can also have a positive influence on the number of sperm cells produced by men. Sperm cells need 70 to 90 days to mature. If you want to have children, it may be useful for your partner to take folic acid in good time too. 

  • Healthy fats (omega 3) help regulate your hormones and promote ovulation. You can get these from fatty fish, avocado, nuts and seeds. But in reality we see that many people suffer from a shortage. High-quality supplements can help. Especially if you are a vegetarian or vegan.

Tip for your partner: The quantity of sperm cells, sperm motility and the shape of the sperm have been shown in various studies to improve through sufficient intake of omega-3. 

  •  Stop stressing: too much stress has a negative influence on your female hormones, resulting in an irregular cycle. Reduce stress by exercising, meditating or watching your breathing.

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