- Eating
Eat a variety of foods (preferably bio-products) including plenty of fresh fruits and vegetables, whole-grains and dairy products, vegetable oils as well as some fish and meat. For example: 5x daily fruits or vegetables, 3x daily dairy products, 3x daily whole-grain products, 2x per week fish (oily fish: at least 1x per week, but no more than 2x per week). Reduce sugars and fats.
- Drinking
Drink plenty of fluids: At least 1.5 liters (3 pints) per day – calcium enriched mineral water (min. 500 mg per liter) or diluted fruit juices.
- Stimulants
For those used to high caffeine levels: slowly reduce consumption (note: caffeine is not only found in coffee, it's also in black and green tea, cola, cacao and dark chocolates)
Reduce the consumption of alcohol, this goes for future fathers, too (alcoholic drinks have a negative influence on fertility).
Stop smoking (get help from a doctor, friends or relatives).
- Lifestyle
Do a stress-check (job, home, family etc.) and minimize its causes.
Get plenty of sleep.
Get some form of exercise, regularly.
- Medical
See your family doctor (check immunizations).
Ask your doctor about how to ensure optimal micronutrient levels.
When regularly taking medications, pregnant women should also have prescriptions double-checked by their doctor.
See your dentist, too, for a check-up.
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