Understanding the key physiological changes in pregnancy

To understand why preconception care matters, it helps to have a grasp of the main physiological changes that occur when you’re newly pregnant. Among the most important are:

• Your hormones – From the moment you conceive, your body escalates progesterone and estrogen production to help your future baby embed in your uterus. These hormonal changes stop your monthly reproductive cycle and ensure your baby grows at a healthy rate.
• Your circulation – Blood volume increases exponentially in pregnant people. In fact, your body is already producing up to 20% more by the 8-week mark and reaches around 50% more by 34 weeks of gestation. In addition, your heart works harder to circulate blood, which causes changes in blood pressure.
• Your uterus – Your uterus starts changing shortly after conception. For instance, your cervix gets softer and begins secreting more mucus, which encases your future baby and helps protect them from potential infections.

Remember, these are just some of the changes that occur when you become pregnant. Nearly every system in your body undergoes some kind of shift to create the optimal environment for your growing baby. These include your:

• Digestive system
• Immune system
• Musculoskeletal system
• Urinary system
• Respiratory system
• Skin

So, the healthier and more prepared your body is, the easier it’ll be to adapt to pregnancy changes. The Sneakpeek blog offers more information about the best positions to get pregnant, the connection between age and fertility, and practical tips to support your journey toward parenthood.

Preconception care: the basics

Preconception care refers to any medical care you’re given leading up to conception to help you prepare for pregnancy. Whether you want to conceive naturally or explore other routes of growing your family, the following three tips are key for planning ahead.

Investigate your family health history

Everyone has their own unique health pedigree as determined by their genetic inheritance and family history. Many common health conditions are suspected to have a genetic component, whether inherited from a single gene or multi-factorially. A few include:

• Cystic fibrosis
• Sick cell anemia
• Huntington’s disease
• Arthritis
• Alzheimer’s disease
• Diabetes

If possible, consider talking this matter over with your relatives to get a clearer sense of what potential genetic conditions you’ll want to cover with your healthcare provider.

Support your mental and emotional readiness

Preparing your mind for pregnancy is just as important as preparing your body. While it’s natural to focus on physical health, emotional well-being plays a major role in tracking ovulation, pregnancy, and postpartum adjustment.

Here are some ways to strengthen your mental and emotional foundation:

• Check in with your mental health: If you’ve been feeling anxious, depressed, or overwhelmed, talk to your provider or a therapist before trying to conceive. Addressing mental health early helps set you up for a smoother pregnancy.
• Reduce stress proactively: Meditation, yoga, journaling, or daily walks can help regulate your nervous system. Small, consistent stress-management habits often have the biggest payoff.
• Evaluate your support system: Surround yourself with people who uplift you—partners, family, friends, online communities, or others you feel comfortable communicating with. Having emotional support can make a big difference through fertility challenges or early pregnancy.
• Strengthen your relationship: Open communication about expectations, parenting goals, and finances builds a strong partnership before adding a baby to the mix.
• Plan for emotional resilience: Fertility journeys aren’t always linear. Be gentle with yourself if conception takes longer than expected, and know that seeking professional or peer support is a sign of strength.
• Reflect on readiness: Consider how you feel about the changes pregnancy will bring—physically, emotionally, and financially. Journaling or discussing your hopes and fears with a trusted person can bring clarity and confidence.

If you’ve experienced pregnancy loss or fertility struggles in the past, it’s especially important to acknowledge those emotions before starting again. Working with a therapist who specializes in reproductive health can help you heal and move forward with greater peace.

Taking care of your emotional health before pregnancy isn’t just self-care—it’s a way to nurture the healthiest possible start for both you and your future baby.

Set up a preconception checkup

Before you start trying to conceive, schedule a preconception visit with your OB-GYN or primary care provider. This appointment is your opportunity to get a full picture of your current health and what you can do to prepare your body for pregnancy.

Here’s what a comprehensive preconception checkup might include:

• Bloodwork: Check your blood type, Rh factor, thyroid levels, and screen for anemia or nutrient deficiencies.
• Infection screening: Tests for sexually transmitted infections (STIs), hepatitis B and C, and HIV. These can often be treated before pregnancy to protect both you and your baby.
• Pap smear and pelvic exam: Ensures your cervical health is in good shape and checks for any irregularities that could affect fertility.
• Vaccination review: Confirm you’re up to date on key vaccines, especially rubella (MMR), varicella (chickenpox), hepatitis B, and Tdap. Some vaccines should be given at least a month before trying to conceive.
• Genetic carrier screening: Ask your provider about testing for inherited conditions like cystic fibrosis, sickle cell anemia, or Tay-Sachs disease—particularly if these run in your family or your partner’s.
• Chronic condition check-in: If you have diabetes, high blood pressure, thyroid disease, or another ongoing condition, your provider can help adjust medications or create a pregnancy-safe plan.
• Medication review: Go over any prescriptions, supplements, or over-the-counter products you take to ensure they’re safe for conception and pregnancy.

You can also make a preconception checklist of key steps to note, for your own reference:

• Schedule your preconception appointment
• Review immunizations and booster needs
• Begin prenatal vitamins (400 µg folic acid daily is the standard recommendation, but always consult with your care provider)
• Discuss genetic carrier screening
• Update dental and vision exams
• Gather family medical histories
• Begin tracking your menstrual cycle and ovulation

This detailed prep list helps ensure you are healthy and ready before conception begins.

6 tips to prepare your body for pregnancy

While everyone’s pregnancy plan will look a bit different, most people can benefit from the following changes when getting ready to conceive.

#1 Give your diet a makeover

Fertility-forward diets are made up of whole, nutrient-rich foods that can enhance hormonal and reproductive health. The cornerstones are:

• Whole foods, including whole produce, grains, and lean proteins
• Antioxidant-rich foods, which can help prevent cellular damage
• Healthy fats, especially omega-3 fatty acids, can help promote regular reproductive cycles and ovulation

For bonus points, try loading up on leafy green vegetables. These are rich in iron and folate— key nutrients included in prenatal vitamins to help prevent fetuses from developing neural tube defects. It is also important to consider healthy eating habits after birth by planning for your postpartum diet.

#2 Skip the happy hour

Research suggests that excessive alcohol consumption can damage both female and male fertility. For now (and for those 9 months you’re expecting), it’s best to avoid drinking too much alcohol.

The National Institute on Alcohol Abuse and Alcoholism recommends:

• For women – 1 drink or less daily
• For men – 2 drinks or less daily

Avoiding alcohol is especially important if you’re using assisted reproductive technology (ART)—like in vitro fertilization—to get pregnant. Consuming any alcohol during treatment may jeopardize your ability to have a healthy live birth.

#3 Start taking a prenatal vitamin

Prenatal vitamins can be beneficial even before your pregnancy test screens positive. Prenatal vitamins supply your body with adequate levels of key fertility nutrients like:

• Folic acid
• Iron
• Calcium
• Vitamin D

In particular, taking folic acid before conception and throughout the beginning weeks of pregnancy is crucial for helping to prevent neural tube defects. It doesn’t provide the same prevention benefits if you only take it after you find out you’re pregnant.

Just make sure to touch base with a care provider before adding any new supplement to your routine to ensure it’ll benefit your fertility journey. This could be a great thing to discuss during that preconception health appointment!

#4 Drop unhealthy habits

Sometimes, planning for a baby is just the thing to make us finally kick that last unhealthy habit. If you’re trying to conceive, you’re encouraged to quit any of the following:

• Smoking
• Using recreational drugs
• Consuming excessive amounts of caffeine
• Eating a lot of processed foods or added sugars
• Overeating
• Over-exercising
• Leading a sedentary lifestyle

A healthy lifestyle helps ensure your body is able to do the hard work of protecting, growing, and bearing a child. Maintaining a healthy body weight, avoiding alcohol and drugs, and adopting a moderate workout routine lets your body know you can take care of it—and, eventually, the little one inside you!

#5 Minimize environmental toxins

Ongoing research indicates certain environmental toxins, like those in household products, may interfere with human fertility. Many of these are endocrine disruptors—synthetic compounds that mimic the effects of hormones. Some common culprits include:

• Pesticides in non-organic produce
• Chemicals in home care and cleaning products
• Plastics and containers with BPA (bisphenol A)
• Air pollution

While it’s difficult to completely eliminate these from your environment, there are some steps you can take to minimize exposure:

• If it’s in your budget, aim to buy mostly organic produce
• Reduce the number of plastics in your household
• Choose plant-based cleaning products instead of chemical ones
• Invest in an air filter to purify the air in your home

#6 Avoid infection-causing bacteria

Certain food items may be more likely to contain potentially noxious bacteria that can harm fertility (and, when you’re pregnant, lead to pregnancy complications). For now, avoid eating:

• Undercooked meat or poultry
• Unpasteurized dairy (e.g., brie cheese)
• Raw or undercooked eggs
• Raw seafood
• Unwashed fruits and veggies

Newly pregnant? Here’s what to do when it’s a YES

If you’ve made significant lifestyle adjustments to get pregnant, seeing a little pink “+” sign on your test can feel ultra tender. You likely feel relieved, no longer having to worry about how soon a pregnancy test will read positive. What can you do to ensure your little pea is protected from harm? While there are many things you can do, there are also some important things to avoid in early pregnancy.

In addition to your doctor’s advice, the rest is simple: Take it easy and take care of yourself. In practice, this means:

• Booking your first prenatal appointment – Make sure to let your provider know you’re pregnant by scheduling a prenatal appointment. This will give them the opportunity to create a personalized care plan and perform any necessary tests.
• Continuing those prenatal vitamins – Don’t stop now! So long as your doctor has approved your preconception vitamin, you can keep taking it daily to ensure you meet the recommended levels of folic acid, calcium, and iron. Don’t give up on those healthy habits you established.
• Staying away from harmful substances – If you’ve already put the kibosh on cocktail hour, it’s time to maintain that habit. Do your best to retire other harmful habits too, like using tobacco, eating excessive amounts of processed foods, and consuming excessive amounts of caffeine.
• Allowing yourself to rest – Remember: Your body is hard at work growing your little one, so give yourself grace and take the time to rest when you need it. It may even help to start preparing for birth and the arrival of your new baby by researching must-haves for new and expecting parents.
• Genetic screening – Talk with your partner about getting non-invasive prenatal screening or carrier screening. Genetic screening can help determine if your baby or your pregnancy is at a higher risk for a genetic condition.

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