Before trying to conceive: where to start

Preparing for pregnancy is a process that begins before a positive test. The earlier you take care of your health, review your habits and align expectations with your partner, the greater the chance of going through this stage with more calm and safety.

There is no perfect way to prepare, but there are simple steps that make a difference. Some can start three months before trying to conceive; others make sense much earlier, especially if you already have chronic conditions, irregular menstrual cycles, previous miscarriages or are of more advanced maternal age.

In Portugal, the ideal approach is to book a family planning appointment or speak with your family doctor before stopping contraception, to review your overall health and understand whether any special care is needed.

1. Have a health check-up

The first step is to look at your health as a whole. If you have any medical condition, it is worth stabilising it before pregnancy. This includes, for example, diabetes, high blood pressure, thyroid disease, asthma, epilepsy, anaemia, autoimmune diseases or mental health conditions.

It is also important to review any regular medication. Some medicines may need to be adjusted or changed before conception. Never stop treatment on your own; the best approach is to speak with the doctor who follows your care.

At a preconception appointment, the healthcare professional may assess vaccinations, medical history, weight and blood pressure, and order blood tests if needed. In some situations, they may suggest specific screening, especially if there is relevant family history.

2. Start folic acid and confirm supplements

One of the best-known precautions before pregnancy is starting folic acid. In general, it is recommended to begin at least one month before trying to conceive, although starting earlier is often advised.

Folic acid helps reduce the risk of neural tube defects in the baby. The dose and how long to take it should be confirmed with a healthcare professional, as they can vary depending on medical history and individual risk.

It may also be useful to assess other supplements, such as vitamin D, iron or iodine, but you should not take several supplements at random. The safest option is to confirm what really makes sense for your situation.

3. Review your diet and weight

A balanced diet helps the body prepare for pregnancy. The goal is not to follow restrictive diets, but to build a nutritious and sustainable foundation.

It is worth prioritising:

  • varied fruit and vegetables;
  • whole grains;
  • legumes;
  • good-quality protein, such as fish, eggs, lean meat and plant-based alternatives;
  • dairy products or alternatives, depending on tolerance and preference;
  • healthy fats, such as olive oil, nuts and seeds.

It is also important to drink enough water and reduce ultra-processed foods, fizzy drinks and excess sugar. If you are overweight or underweight, an eating plan guided by a nutritionist may help, because both can affect fertility and the progress of pregnancy.

Some foods require extra caution for food safety reasons. When preparing for pregnancy, it is wise to be careful with raw fish, undercooked eggs, undercooked meat and unpasteurised milk, especially because a pregnancy can begin before you even know it.

4. Adjust habits that affect fertility

Some behaviours can make conception harder or increase risks during pregnancy. If you smoke, the ideal is to seek help to quit before becoming pregnant. Smoking affects fertility and is linked to more pregnancy complications.

Alcohol intake should also be reconsidered. Since there is no safe amount of alcohol during pregnancy, many people choose to cut down or stop while trying to conceive.

The same applies to other substances, including recreational drugs. If you use them regularly, it is worth speaking with a healthcare professional without fear of judgement. Asking for help early is a form of protection, not failure.

Sleep and physical activity also matter. Sleeping regularly, moving your body moderately and keeping stable routines helps hormonal balance, emotional wellbeing and physical preparation for pregnancy.

5. Learn about your menstrual cycle and fertile window

For those who want to conceive, understanding the cycle better can help. Knowing roughly when ovulation happens makes it easier to identify the days with the highest chance of conception.

This does not mean becoming obsessed with the calendar. For many people, it is enough to observe cycle length, cervical mucus and whether periods are regular. Ovulation tests can also be useful in some cases.

If your cycle is very irregular, if you have severe pain, no periods, or signs of polycystic ovary syndrome, it is important to get medical assessment, because some changes may require specific follow-up.

6. Update vaccinations and prevent infections

Before pregnancy, it is important to check whether your vaccinations are up to date. Some infections can pose risks to both mother and baby, so prevention is a key part of planning.

The healthcare professional can review your vaccination record and advise what is missing. Depending on the situation, there may also be a need to check immunity to certain infections or provide guidance on prevention measures.

If you have any concerns about exposure to infections, travel, work with children or contact with animals, it is best to clarify them before conceiving.

7. Talk about finances, work and your support network

Preparing for pregnancy also involves practical decisions. Having a baby changes daily routines, finances and family logistics. Talking about money, parental leave, working hours, family support and how tasks will be shared can help avoid conflict later on.

You do not need to have everything figured out, but it helps a great deal to know who can support you with appointments, the first few months, transport or unexpected issues. If the relationship is going through tension, this phase can be a chance to align expectations and ask for help if needed.

Some families also feel the need to reflect on values, faith and spirituality. For those who find this important, pregnancy preparation may include prayer, spiritual support or simply quiet moments to connect with the meaning of welcoming a new life.

8. Look after your emotional wellbeing

Trying to conceive can bring hope, anxiety, frustration and many questions. If there is a history of depression, anxiety, grief, trauma or relationship difficulties, it is important not to ignore the emotional side.

Entering this stage with some emotional stability does not mean feeling calm all the time. It means having space to talk, ask for support and recognise when something is becoming too heavy. If trying to conceive takes longer or if there have been previous losses, psychological support can be very helpful.

It may also be important to manage expectations. Not every pregnancy happens quickly, even when everything is going well. Knowing that in advance can help reduce guilt and comparison.

9. Know when to seek fertility help

In most couples, pregnancy can take a few months to happen. But there are situations in which it is advisable to seek help sooner.

You should speak to a doctor if:

  • you are under 35 and do not get pregnant after 12 months of regular attempts;
  • you are 35 or older and do not get pregnant after 6 months;
  • your cycles are very irregular or absent;
  • you have significant pelvic pain, known or suspected endometriosis;
  • there are recurrent miscarriages;
  • there is a history of pelvic infections, gynaecological or testicular surgery, or conditions that may affect fertility.

Seeking help early does not mean there is a serious problem. It simply means using time in a safer and more informed way.

10. Small changes that help a lot

If changing everything at once feels difficult, start with small goals. For example:

  • book a family planning appointment;
  • start folic acid;
  • reduce smoking and alcohol;
  • organise more balanced meals during the week;
  • adjust your bedtime;
  • go for a daily walk;
  • review medicines and vaccinations;
  • talk with your partner about plans and worries.

The most important thing is to move forward consistently, without guilt. Preparing for pregnancy means caring for your body, mind, relationship and the environment in which the baby will arrive.

Conclusion

A pregnancy starts before conception. By preparing your health, improving habits and making decisions in advance, you gain more confidence and reduce avoidable risks. You do not need to do everything at once, and you do not need to be perfect. You need information, support and time to care for yourself.

If you are thinking about getting pregnant, take the first step: speak with a healthcare professional, review your routine and build this stage with peace of mind.

FAQ

How long before should I start preparing for a pregnancy?

Ideally, a few months before trying to conceive. Many measures, such as reviewing your health, starting folic acid and adjusting habits, can begin in advance.

Do I need to see a doctor before stopping contraception?

It is highly recommended. A family planning or general practice appointment helps confirm that everything is fine and whether any special care is needed.

Can I try to conceive if I have a chronic condition?

In most cases, yes, but it is important that the condition is well controlled and that you have medical guidance before conception.

Should my partner prepare too?

Yes. Habits such as smoking, drinking too much alcohol, sleeping too little or being under a lot of stress can also affect fertility and the wellbeing of the family.

Is it normal for pregnancy to take time?

Yes. Even in healthy couples, pregnancy can take several months. If it takes longer, it is worth getting a medical assessment.