For today's woman, Pregnancy is no longer a matter of chance, but a well-informed choice. And conceiving a healthy baby is very much in your hands as studies have revealed that a woman's health before pregnancy impacts conception, fetal health and even labour and childbirth.

So before you conceive, take stock of your fitness and make the necessary positive changes to your diet, fitness and lifestyle...

Exercise to Keep Fit
Obesity has been known to increase the risk of infertility as clinical studies have proved that losing weight helps obese women to ovulate normally. As exercise makes one feel better, it also helps enjoy sex - especially when trying to conceive. Most doctors recommend 30 minutes of low-impact exercise - like walking, cycling or swimming - 5 days a week. But too much exercise or working-out for a size zero can also impair fertility, causing an imbalance in the oestrogen levels.

Being too thin or overweight during pregnancy also increases the risk of birth defects and fetal growth restrictions.

Eat Healthy
Maximizing your fertility and pre-conception health by eating the right kinds of food is easy, as you just have to add certain foods to your diet and avoid others that are not good for your fertility. Never skip breakfast to begin with, and avoid highly refined, high glycemic white carbohydrates like white flour, white rice, white potatoes, sugar and products containing them. Instead, get your carbohydrates from those with a low to moderate glycemic index like vegetables, certain fruits, beans and whole grains. Adding high quality protein to every meal also helps as it stabilizes blood glucose and insulin levels and minimizes appetite.

Folic acid in your diet is essential - even before you conceive. Though folic acid can be found in leafy green vegetables, beans and fortified cereal, it's difficult to get the recommended amount of 400 mcg from food alone. Doctors usually prescribe a prenatal vitamin with folic acid, as it is essential to prevent brain and spinal cord birth defects during the earliest stages of pregnancy.

Go for a Pre-Conception Check
A pre-conception check-up will help you take stock of your fitness levels. Infact, this trend is becoming increasingly popular among couples today. It is a good opportunity to find out if there are any potential health problems that could affect your fertility or put the developing foetus at risk. You could also discuss any medications that you may be taking. If you have a family history of inheritable diseases, genetic counseling may be advisable.

Do away with Stress
Apart from exercising and eating right, a good night's sleep (for 7 to 8 hours) is essential to fight stress. And remember, extreme stress affects fertility. So re-evaluate your job and relationships and try to strive for a work-life balance. Make a start by indulging in stress-busting activities like listening to calming music, reading and knitting - instead of watching television. Go on leisurely walks to tree-lined parks or calm, secluded beaches to de-stress. A relaxing massage, yoga and acupuncture have also been known to reduce stress and boost fertility.

Cut the Stimulants
You can actually increase your chances of conception by cutting down the cups of coffee and doing away with cigarettes and alcohol. Smoking - active as well as the passive kind - can cause miscarriage, bleeding complications, abnormal presentation and low birth weight. Alcohol is also known to cause birth defects, which is why you need to stay away from it.

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