So, you're preparing to have a baby. You have had numerous discussions with your spouse about raising a child in an attempt to prep your coupledom for an expansion. Now it's time to think about some things both you and your partner need to do at least a month before conceiving, to ensure that you will have a healthy pregnancy and most importantly, a healthy baby.

Get rid of your vices
If you drink, smoke or do drugs, now is the time to chuck all of the vices out the window. Some drugs stay in your system even after their effects have worn off. And studies have shown that smoking and drug-taking during pregnancy can lead to miscarriage, premature birth, birth defects and smaller babies. Smoking can also affect your fertility and it reduces your partner's sperm count. Alcohol should be cut back if you're trying to conceive and avoided altogether when pregnant as alcohol is easily absorbed by your baby and can cause fetal alcohol syndrome (FAS). Alcohol also increases the chances for miscarriage and stillbirth.

Switch to decaf
If you're a coffee junkie, it would be best if you wean yourself off of coffee, tea, and other drinks containing caffeine, or switch to decaf. Research has been done to show that caffeine can reduce a person's ability to absorb iron, which is essential for pregnant women, as lack of it can increase your risk for stillbirth.

Stock up on your Folic
At least one month before you decide to conceive, ensure you have your daily intake of folic acid. This B vitamin has been found to reduce the occurrence of certain birth defects known as neural tube defects (NTDs), which include spina bifida (a leading cause of paralysis in children) and anencephaly, which is fatal. Some multi vitamins contain folic acid as well, so consult your pharmacist for a good pre-natal multi-vitamin that contain all the necessary nutrients you need. If you do take multi-vitamins, make sure that you're not overdosing on a particular one, such as Vitamin A, for example, as getting too much vitamin A can cause birth defects.

Healthy diet and lifestyle
If you haven't been doing so, this is the time to make the switch to a healthier lifestyle. Stock up your fridge with lots of fruits and vegetables (you need to get at least five servings of fruits and vegetables daily), whole grains and foods that are high in calcium, such as milk, cheese and yoghurt. Watch your fish intake, however, as certain fish, such as shark and king mackerel contain too much mercury which, when taken in high doses, can be harmful to your baby's growing brain.

You should start thinking about adopting an exercise regime. If you start getting fit before pregnancy, you will be rewarded with a healthier pregnancy. And once you're pregnant, it is recommended that you continue to exercise, provided that you have a healthy pregnancy. Always consult your doctor before you do any kind of exercise during pregnancy.

Keep your oral hygiene in check
Don't neglect your oral health when you're trying for a baby. Studies show that periodontal disease, which is a bacterial infection affecting the gums and bones supporting the teeth, can lead to premature labour and low birthweight babies. A study has also shown that there is a link between gum disease and preeclampsia, which refers to high blood pressure, fluid retention and protein in the urine during pregnancy.

Ensuring that your dental health is in tip top shape is extremely important before you conceive. This is because hormonal shifts during pregnancy can cause your gums to be more susceptible to diseases. This is because the increased progesterone and estrogen levels can cause your gums to react differently to the bacteria in plaque.

Get to the bottom of your medical roots
Before you get pregnant, it is important that you know the medical history of both yours and your spouse's family. This is to determine if your child is at risk of any genetic or chromosomal disorders, such as Down's Syndrome, cystic fibrosis or bleeding disorders. Also find out if any of your relatives have mental retardation or if they were born with anatomical defects such as neural tube defects. Relate any kind of information back to your health care provider as he will then use the information to determine the kinds of prenatal tests that you and your spouse should take.

- Mother & Baby
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