90-day Preconception Checklist: What to do Before you Start Trying

Preparing for pregnancy starts well before conception - ideally, three months in advance. This 90-day preconception checklist provides a step-by-step guide to help you improve your health, boost fertility, and prepare for a healthy pregnancy. Here's what you need to know:

• Schedule a Preconception Checkup: Address health concerns, review medications, update vaccinations, and start prenatal vitamins with at least 400 mcg of folic acid.
• Optimize Your Diet: Prioritize nutrients like folic acid, iron, calcium, and omega-3s. Limit caffeine, eliminate alcohol, and maintain a balanced weight.
• Commit to Fitness: Aim for 150 minutes of moderate exercise weekly. Avoid overexertion and high-risk activities.
• Track Your Fertility: Monitor ovulation through cervical mucus changes, basal body temperature, or ovulation predictor kits.
• Make Lifestyle Changes: Quit smoking, reduce toxin exposure, and manage stress with mindfulness or counseling.
• Plan Ahead: Consider options like newborn stem cell banking for future medical possibilities.

Step 1: Get a Preconception Health Checkup

The first step to preparing for a healthy pregnancy is scheduling a thorough preconception checkup. This visit allows your healthcare provider to evaluate your overall health and lay the groundwork for a successful conception. Starting early gives you time to address any health concerns and plan effectively.

Aim to schedule your appointment at least three months before you start trying to conceive. If you have chronic conditions or a history of complications, consider booking even earlier - up to a year in advance.

"Doctors recommend that those planning to have children have a preconception checkup at least 3 months before conceiving to prepare for a healthy physical..." - MedPark Hospital

This timeframe also ensures there’s adequate opportunity to update any necessary immunizations.

Key Health Screenings and Tests

Your preconception checkup will include various screenings and tests. Along with discussing your medical history, your provider will check your immunization status, particularly for diseases like rubella and varicella. If you’re not immune to these, you’ll need to get vaccinated at least one month before trying to conceive, as these vaccines cannot be administered during pregnancy. These steps are crucial to ensure you're in the best health possible before starting your journey.

Review Medications and Genetic Considerations

Part of the checkup involves reviewing all medications you’re currently taking - prescriptions, over-the-counter drugs, supplements, and even herbal remedies. Some medications may need to be adjusted to ensure they’re safe for pregnancy.

Your provider will also guide you on discontinuing birth control to help your natural cycle regulate, which can make it easier to estimate your due date once you conceive.

Additionally, this visit may include discussions about genetic risks or counseling, depending on your medical and family history.

Another key topic is folic acid supplementation. It’s recommended to begin taking a prenatal vitamin with at least 400 mcg of folic acid daily, starting one month before pregnancy. For those with a history of neural tube defects, a higher dose - 4 milligrams daily - should be started at least three months in advance. These steps are essential for supporting a healthy pregnancy and reducing risks.

Step 2: Improve Your Diet and Start Taking Supplements

Once you've completed your health checkup, the next step toward a healthy pregnancy is focusing on your diet. Good nutrition lays the groundwork for conception and supports a healthy pregnancy. Start by understanding key nutrients, incorporating prenatal vitamins, and working toward a healthy weight.

Key Nutrients for Fertility

Folic acid is a must-have for preconception health. It helps prevent neural tube defects, so aim for at least 400 micrograms daily. If you have a history of neural tube defects, your doctor may recommend increasing this to 4,000 micrograms a day.

Iron is crucial for supporting the increased blood volume during pregnancy and preventing anemia. Include iron-rich foods like lean red meat, poultry, fish, beans, and fortified cereals in your diet. Pair these with vitamin C-rich foods, such as citrus fruits or bell peppers, to enhance absorption.

Calcium is essential for building strong bones and teeth for your baby. Aim for 1,000 milligrams daily. You can find calcium in dairy products, leafy greens, sardines, and fortified plant-based milk alternatives. If dairy isn’t an option, try calcium-fortified orange juice or almond milk.

Omega-3 fatty acids, especially DHA, play a role in brain and eye development. Add fatty fish like salmon, sardines, or mackerel to your meals twice a week. If fish isn’t part of your diet, algae-based omega-3 supplements are a great alternative.

Protein supports tissue growth and hormone production. Include a mix of protein sources like eggs, lean meats, fish, beans, nuts, and dairy throughout your meals.

Start Prenatal Vitamins

Now is the time to begin taking prenatal vitamins. Look for a formula that contains at least 400 mcg of folic acid, 27 mg of iron, 1,000 mg of calcium, and 600 IU of vitamin D.

Taking your prenatal vitamin with food can help reduce nausea and improve absorption. If it still upsets your stomach, try taking it with dinner or before bed. Some women prefer gummy vitamins, which are often easier to tolerate, but keep in mind that they may contain less iron than traditional tablets.

Your healthcare provider might suggest additional supplements based on your dietary needs. For example:

• If you’re vegetarian, you may need extra vitamin B12.
• If you don’t get much sun exposure, additional vitamin D might be necessary.

Avoid certain supplements, such as high doses of vitamin A (more than 10,000 IU daily), as they can cause birth defects. Steer clear of herbal supplements unless specifically approved by your doctor.

Achieve and Maintain a Healthy Weight

Your weight plays a significant role in fertility and pregnancy outcomes. Being underweight or overweight can disrupt ovulation and increase pregnancy risks. A BMI between 18.5 and 24.9 is considered optimal for conception.

• If you need to lose weight, aim for gradual progress - about 1-2 pounds per week - by combining healthy eating with regular exercise. Avoid crash diets or extreme calorie cuts, as these can deplete essential nutrients and negatively affect your menstrual cycle.
• If you’re underweight, consult a dietitian to create a plan that increases your calorie intake with nutrient-dense foods like nuts, avocados, olive oil, and whole grains.

Limit caffeine to no more than 200 milligrams a day (roughly one 12-ounce cup of coffee). Eliminate alcohol entirely, as no amount is safe during preconception or pregnancy. Quit smoking and avoid secondhand smoke, as both can harm fertility and increase complications.

Lastly, stay hydrated by drinking at least 8 glasses of water daily. Proper hydration supports hormone production and helps transport nutrients effectively.

Step 3: Create a Fitness and Lifestyle Plan

Staying active and maintaining healthy habits can boost both fertility and overall well-being. Here’s how you can incorporate exercise and lifestyle adjustments into your daily routine.

Start a Regular Exercise Routine

Moderate physical activity can enhance fertility by improving blood flow, reducing stress, and supporting a healthy weight. A good goal is 150 minutes of moderate-intensity exercise per week - about 30 minutes a day, five days a week. Here are some options to get started:

• Walking: Take 20–30 minute walks in your neighborhood or at a nearby park.
• Strength training: Use bodyweight exercises like squats, modified push-ups, and planks twice a week.
• Yoga and stretching: Gentle poses can improve circulation, flexibility, and relaxation.
• Swimming: A low-impact way to boost cardiovascular health without stressing your joints.

If you’re already active, stick to your routine but avoid overdoing it. Overexertion can disrupt ovulation, so focus on balance. Skip high-risk activities like contact sports, horseback riding, or exercises with sudden directional changes. Also, avoid hot yoga or working out in extreme heat, as overheating can be harmful during early pregnancy.

Make Healthy Lifestyle Changes

Small changes in your daily habits can make a big difference when preparing for pregnancy:

• Quit smoking: Smoking affects fertility and increases the risk of miscarriage. For help, call 1-800-QUIT-NOW.
• Eliminate alcohol: Alcohol can disrupt ovulation and hormone production, and early exposure can increase the risk of fetal alcohol spectrum disorders.
• Reduce exposure to toxins: Choose organic produce for pesticide-heavy items, and switch to paraben- and phthalate-free personal care and cleaning products.
• Limit plastic use: Store and heat food in glass or stainless steel containers instead of plastic to avoid chemicals like BPA and phthalates leaching into your meals.

Don’t forget to prioritize sleep and manage stress as part of your overall plan.

Focus on Sleep and Stress Management

Getting enough quality sleep and managing stress are key to supporting ovulation and hormonal balance. Aim for 7–9 hours of sleep each night and follow these tips for better rest:

• Stick to a consistent sleep schedule, even on weekends.
• Keep your bedroom cool (around 65–68°F), dark, and quiet. Use blackout curtains, an eye mask, or a white noise machine if needed.
• Remove electronic devices from your bedroom to limit blue light exposure, which can interfere with melatonin production.

Stress can elevate cortisol levels, disrupting reproductive hormones. To manage stress effectively:

• Practice deep breathing techniques like the 4-7-8 method for 5–10 minutes daily.
• Try meditation or mindfulness exercises. Apps like Headspace or Calm offer guided sessions tailored to fertility and pregnancy preparation.
• If stress becomes overwhelming, seek professional support. A counselor specializing in fertility can help with coping strategies, and many insurance plans cover mental health services. Some fertility clinics also offer support groups for those trying to conceive.

Lastly, protect your emotional well-being by setting boundaries. If friends or family ask personal questions about your plans, have a simple response ready, like, "We’ll share when we’re ready." This can help you maintain your peace of mind during this journey.

Step 4: Learn About Fertility and Track Your Cycle

Getting familiar with your ovulation timing and fertile window can significantly improve your chances of conceiving. For most women, the fertile window spans six days - the five days leading up to ovulation and the ovulation day itself.

Track Ovulation and Your Fertile Window

Your body provides subtle clues as ovulation approaches, and understanding these signs can help you plan intercourse for optimal timing. Ovulation typically happens 12-16 days before your next period, no matter the length of your cycle.

• Cervical mucus changes: One of the most reliable indicators of fertility. As ovulation nears, cervical mucus becomes clear, stretchy, and similar to raw egg whites. This type of mucus supports sperm movement and survival in your reproductive system. You can monitor these changes daily through simple observation.
• Basal body temperature (BBT): Track your temperature every morning before getting out of bed. After ovulation, progesterone causes a slight increase in your temperature - about 0.5-1.0°F. This method helps confirm ovulation and reveals patterns in your cycle over time.
• Ovulation predictor kits (OPKs): These kits detect the surge in luteinizing hormone (LH) that occurs before ovulation. If you have a 28-day cycle, start testing on day 10, or for longer cycles, begin about 16-18 days before your next expected period. Test at the same time daily, ideally between 10:00 AM and 8:00 PM. A positive result indicates ovulation is likely within 12-36 hours.
• Fertility tracking apps: Tools like Fertility Friend, Kindara, and Ovia allow you to log fertility signs and track patterns. Be cautious - apps relying solely on calendar predictions are less accurate than those incorporating actual physical indicators.
• Cervical position: This changes throughout your cycle. During your fertile window, the cervix becomes softer, higher, and slightly open. You can gently check it with a clean finger to gather additional information.

Paying attention to these signals aligns with the broader goals of your 90-day preconception plan, ensuring all aspects of your preparation work together. If your fertility signs are inconsistent, it could indicate irregular cycles that may need further evaluation.

Get Help for Irregular Cycles

Inconsistent fertility signals might point to irregular cycles, which can complicate ovulation tracking. Cycles shorter than 21 days, longer than 35 days, or varying by more than seven days from month to month may require attention.

• Consult your healthcare provider if you notice any of these issues: cycles longer than 35 days, periods lasting more than seven days, severe cramping that disrupts daily life, or if you’ve missed three consecutive periods without being pregnant or breastfeeding.
• Polycystic ovary syndrome (PCOS): A common condition affecting about 10% of women of reproductive age, PCOS can result in infrequent or absent ovulation. Diagnosis involves hormone level tests and an ovarian ultrasound.
• Thyroid disorders: Both overactive and underactive thyroid conditions can interfere with ovulation and cycle regularity. A blood test measuring thyroid-stimulating hormone (TSH) can help identify these issues.

If you’ve been trying to conceive without success for a timeframe appropriate to your age, a reproductive endocrinologist can provide specialized support.

Other factors like weight fluctuations, intense exercise, chronic stress, or certain medications can also disrupt cycles. Your healthcare provider can help pinpoint and address these causes as you prepare for pregnancy.

Keep a detailed record of your cycle patterns, symptoms, and any fertility signs you’re monitoring. This information will be invaluable to your healthcare provider in understanding your situation and recommending the best next steps.

Step 5: Plan for Newborn Stem Cell Banking

Your 90-day pregnancy checklist is all about preparation, and exploring newborn stem cell banking is a natural next step. While the actual process takes place after delivery, starting your research now allows you to decide if it aligns with your family’s long-term health goals. By thinking ahead, you can ensure your pre-pregnancy plans and future health strategies work hand in hand.

Learn About Americord Registry's Services

Americord Registry is a leader in newborn stem cell banking, offering several options to preserve biological materials that may hold potential for future medical use. Their services include:

• Cord Blood Banking: Preserving stem cells from the umbilical cord and placenta.
• Cord Tissue Banking: Storing additional tissues that could have future applications.
• Placental Tissue Banking: Collecting biological materials with regenerative properties.
• Newborn Exosome Banking: A cutting-edge service focusing on preserving particles that aid in cell communication.

Americord is known for its commitment to innovation and personalized care. They follow industry standards, including AABB accreditation, and use proprietary CryoMaxx™ Processing technology to maximize cell recovery.

Compare Americord's Plans

Americord offers several plans to meet varying needs and budgets. Here’s a breakdown of their options:

Plan	Cord Blood	Cord Tissue	Placental Tissue	Newborn Exosomes	Maternal Exosomes
Essential Family Plan	✓
Advanced Family Plan	✓	✓
Complete Family Plan	✓	✓	✓
Ultimate Family Plan	✓	✓	✓	✓
Maximum Family Plan	✓	✓	✓	✓	✓

Each plan builds on the one before it, offering more comprehensive storage options. All plans include Americord's 5-compartment storage vials, which are designed to maximize the potential of your stored samples. Understanding these options now can help you choose the plan that best fits your family’s needs.

Start the Stem Cell Banking Process Early

Although the collection happens immediately after your baby is born, starting your research early can make the process smoother. Take time to review the available options, costs, and storage terms with your healthcare provider. This proactive approach ensures seamless coordination with your medical team and keeps your family’s long-term health goals on track. Pricing is subject to change and may include Annual Fees (in some cases); visit our main pricing page for the most up-to-date information: https://production.americordblood.com/pricing

Conclusion: Start Your Journey to Parenthood

The 90-day checklist provides a roadmap to help you prepare for a healthy pregnancy. By taking these steps now, you're setting the stage for your baby's development and your own well-being during this exciting chapter.

This three-month period is the perfect opportunity to make meaningful changes. A preconception health checkup can address any potential concerns early, while improving your nutrition and starting prenatal vitamins will boost fertility and support early development. Adding a fitness routine and practicing stress management can enhance both your physical and emotional readiness. Each step works together to create a strong foundation for your journey.

Tracking your cycle over these 90 days can also give you valuable insights into your fertility patterns. This knowledge can replace uncertainty with confidence, helping you approach conception with clarity.

While preparation doesn’t guarantee immediate results, it does ensure that you and your partner are in the best possible health. Whether conception happens quickly or takes time, knowing you’ve prepared thoroughly can bring peace of mind. From health checkups to cycle tracking and even considering options like stem cell banking, every effort contributes to your readiness for parenthood.

With everything in place, it’s time to take action. Start your checklist today. Schedule that preconception appointment, grab those prenatal vitamins, and begin weaving these healthy habits into your routine. This proactive approach sets the stage for a healthier future - for both you and your baby.

FAQs

Why is it important to schedule a preconception health checkup three months before trying to conceive?

Preparing for pregnancy involves more than just deciding to start trying - it’s about ensuring your body is ready for the journey ahead. Scheduling a preconception health checkup about three months before you plan to conceive is a smart move. This visit gives your healthcare provider the chance to evaluate your overall health, flag any potential concerns, and manage conditions that could impact your ability to conceive or carry a pregnancy.

This proactive approach also gives you time to make meaningful lifestyle adjustments, fine-tune your nutrition, and begin any supplements your doctor might recommend. Taking these steps in advance helps lay a strong foundation for a healthy pregnancy and, ultimately, a healthy baby.

How do lifestyle changes like quitting smoking and reducing toxin exposure improve fertility and pregnancy outcomes?

Making some adjustments to your daily habits - like quitting smoking and steering clear of harmful toxins - can play a big role in improving fertility and supporting a healthy pregnancy. Smoking, whether firsthand or secondhand, doesn’t just harm overall health; it can also lower fertility in both men and women and increase the risk of issues like miscarriage.

Limiting contact with harmful substances, such as those found in certain cleaning products, pesticides, or industrial chemicals, is another important step. These toxins can throw off hormone levels or damage reproductive systems, making conception more difficult. By focusing on creating a safer and healthier environment, you can set the stage for a smoother journey toward parenthood.

What factors should I consider when deciding on newborn stem cell banking, and how does it fit into my preconception plan?

Newborn stem cell banking is a decision worth considering as part of your preconception planning. This process involves collecting and storing stem cells from your baby’s umbilical cord blood or tissue at birth, which might be used in future medical treatments. When deciding if this is the right choice for your family, take into account your medical history, the potential uses of stored stem cells, and how it fits into your budget.

By including stem cell banking in your preconception plans, you give yourself the opportunity to thoroughly research and prepare. This extra time allows you to select a reliable provider, fully understand the process, and make a choice that best supports your family’s future needs and goals.