Pre-Baby Health Plan: What to Do 3 Months Before You Start Trying to Conceive

Planning a pregnancy is one of the most meaningful steps in your life — but the journey doesn’t begin only after you see a positive test. In fact, experts recommend that couples start preparing at least three months before trying to conceive. This preconception period allows your body to reset, improve egg and sperm quality, correct nutritional gaps, balance hormones, and create the perfect environment for a healthy pregnancy.

At Renew Healthcare, Kolkata, our fertility specialists guide couples through personalised pre-baby planning, including preconception check-ups, genetic counselling, hormone evaluation, and lifestyle optimisation. Early preparation not only boosts natural fertility but also improves the success rates of future treatments like IUI or IVF if needed.

Why Preconception Health Matters for Both Partners

A common misconception is that only women need to prepare for pregnancy. In reality, male fertility contributes to nearly 40–50% of conception outcomes. Sperm quality, motility, lifestyle habits, and hormonal health also play a major role.

For women, the 90-day preconception window is crucial because:

It takes around 90 days for egg maturation, meaning lifestyle changes now impact egg health three months later.
Hormonal balance improves with proper nutrition and sleep.
Nutrients like folic acid reduce birth defects and support early embryo development.

For men, sperm generation cycles also last around 72–90 days, which means diet and lifestyle changes now improve sperm health later.

🌿 Genetic Counselling & Genetic Evaluation Before Pregnancy

Genetic health plays an essential role in a healthy pregnancy. At Renew Healthcare, couples are encouraged to undergo genetic counselling if:

There is a family history of inherited disorders
The woman is above 35
The man is above 40
There have been previous miscarriages
The couple has experienced previous IVF failure
Carrier screening has been advised

A simple genetic carrier screening can help identify if either partner carries conditions such as Thalassemia, cystic fibrosis, SMA, or other inherited genetic diseases. This ensures safer pregnancy planning and helps doctors decide whether additional steps like PGT-A or PGT-M (explained in our blog on Genetic Testing in IVF) might be recommended in the future.

Key Steps to Take 3 Months Before Conception

Schedule a Preconception Check-Up

A proper medical evaluation helps identify underlying health issues early. At Renew Healthcare, your preconception consultation includes:

Medical history evaluation
Hormonal health review
Thyroid screening
AMH test (for ovarian reserve)
Semen analysis (for men)
Ultrasound scan
Nutritional assessment

This helps create a personalised plan to improve fertility naturally.
👉 You can explore our full fertility services on the IVF Treatment in Kolkata page.

Start Prenatal Vitamins & Folic Acid

Doctors recommend starting prenatal vitamins 90 days before conception. Essential nutrients include:

Folic acid (400–800 mcg): Prevents neural tube defects
Vitamin D: Supports hormone balance
Iron: Prevents anaemia
Omega-3: Improves egg quality and supports brain development

Men also benefit from:

Zinc
Vitamin C
CoQ10
Selenium

These improve sperm motility and morphology.

Manage Weight & Adopt a Balanced Diet

A healthy BMI is one of the strongest indicators of fertility health. Both overweight and underweight conditions can disrupt ovulation, periods, and sperm quality.

Focus on:

Protein-rich foods (paneer, pulses, eggs, chicken, tofu, fish)
Iron sources (greens, lentils, jaggery)
Healthy fats (nuts, seeds, avocados)
Whole grains
Hydration (2.5–3 litres/day)

Avoid:

Packaged foods
High sugar snacks
Deep-fried items
Excessive caffeine

Renew Healthcare also provides nutrition counselling for couples preparing for IVF or natural conception.

Reduce Caffeine, Alcohol & Smoking

These habits strongly affect fertility:

Smoking reduces egg count, sperm motility, and increases miscarriage risk.
Alcohol impacts hormonal health and increases inflammation.
Excess caffeine (above 200–250 mg/day) may reduce conception chances.

Cutting these out three months prior significantly enhances reproductive health.

Lifestyle Adjustments for Better Fertility

Improve Sleep Quality (7–8 hours daily)

Poor sleep affects hormones such as FSH, LH, estrogen, progesterone, and testosterone. Developing a consistent sleep schedule can significantly improve fertility.

Exercise Regularly

Moderate exercises such as:

30-minute brisk walks
Yoga
Light strength training

These reduce inflammation and balance hormones.

Manage Stress Effectively

Stress increases cortisol, which impacts ovulation and sperm production.
Try:

Meditation
Deep breathing
Journaling
Counselling

Renew Healthcare provides holistic emotional support during fertility care.

Track Menstrual Cycles

Understanding ovulation helps increase the chances of natural conception.
Use apps or ovulation kits to track cycles and fertile windows.

Preconception Tests & Screenings to Consider

Hormone & Fertility Tests

Thyroid (TSH, T3, T4)
AMH (ovarian reserve)
Blood sugar levels
FSH, LH, Prolactin
Testosterone (for men)

Blood Grouping & Thalassemia Screening

These are essential to rule out genetic compatibility risks.

Genetic Carrier Screening

Recommended if:

Either partner has a family history of genetic illness
There have been miscarriages
You’re planning IVF

Infectious Disease Screening

HIV, Hepatitis B/C, Rubella, etc.

Early detection ensures a safe pregnancy journey.

Conclusion

Preparing for pregnancy begins long before conception. A thoughtful 3-month Pre-Baby Health Plan ensures better egg quality, sperm health, hormonal balance, and overall wellness for both partners.

If you’re planning to conceive naturally, or looking for expert fertility guidance in Kolkata, Renew Healthcare offers personalised care, advanced diagnostics, and holistic support.