• Prevent birth defects such as the spine not closing around the spinal cord, absent brain and heart defects
• Less birthweight abnormalities (being born too light or too heavy)
• Reduces preterm labour (going into labour earlier than 37 weeks)
• Less weight gain during pregnancy
• Identify infertility earlier to start treatment sooner
• Decreased incidence of sudden infant death syndrome (SIDS)
• Reduce incidence of colic and reflux in babies
• Minimises delays in neurological development in baby
• Prevents fragile bones in the baby

• Improves maternal health
• Decreases chances of maternal deaths due to pregnancy & birth complications
• Improves offsprings' health as a foetus, baby and throughout adulthood including obesity, cardiovascular disease and diabetes
• Reduces risk of gestational diabetes and high blood pressure
• Decreased stillbirths and miscarriages
• Improved chances of breastfeeding with all its benefits

_{Sources: (Beckmann et al 2014) (Dorney & Black 2018) (Mitchell & Milerad nd) (RANZCOG 2017) (Shenassa & Brown 2004)}

• Folate
• Vitamin D

• Iodine
• Iron

• Vitamin B12
• Calcium

Exercise

Exercise has numerous effects for both mum and future baby. It's recommended to exercise for 30 minutes on most days, or around 2.5 hours of exercise a week. Strength training should be included twice weekly and pelvic floor exercises included on most days. Essentially, during preconception, you exercise as if you are pregnant.

Healthy diet & exercise can also help control blood sugar levels. This is particularly important in diabetics to improve chances of conception as well as reduce risks within pregnancy.

Additionally, being strong pre-conception can help reduce back pain which is very common in pregnancy! Up to 78% of women complain of back or pelvic pain during pregnancy. For around a quarter of women, this persists years after pregnancy _{(Long et al. 2021)}.

Smoking, Alcohol & Illicit Drugs

Substance use can have serious consequences for unborn babies. During the preconception period, if not prior, is a great time to work on breaking addictions or reducing your consumption levels. There's no known "safe" level of alcohol during pregnancy to consume.

Healthy Weight

Being over or underweight can make falling pregnant more challenging and result in complications during pregnancy and birth. It also has long term effects on the health of the baby.

Being overweight, with a Body Mass Index (BMI) over 30, is one of the most common causes of infertility, miscarriage, stillbirths and adverse pregnancy outcomes _{(RANZCOG 2017)}.

One study showed that a 10% decrease in pre-pregnancy BMI reduced still birth risk by a further 10% _{(Schummers et al 2015)}. Every little bit helps!

In addition, our pre-pregnancy health reflects our kids' future chances of being overweight themselves, even into adulthood.

• Travel illnesses such as Zika virus, malaria and Bali belly
• Sexually transmitted diseases

• At work such as paint fumes
• Around the home including renovations
• Certain medications that are inappropriate during pregnancy

Psychological Wellbeing

Our mental wellbeing can play a role in how we deal with the stresses of trying to conceive. What's more, stress impacts our ability to fall pregnant!

A previous history of anxiety or depression places mums and dads at greater risk for perinatal anxiety and depression. Yes dad's can get postnatal depression as well.

There's also research that links the mum's stress response with her growing unborn baby's.

We know Rome wasn't built in a day, so taking action in preconception is ideal. This may be seeking assistance from a psychologist, counsellor or biofeedback practitioner or doing some home practice meditation, mindfulness or a gratitude journal.