Planning for a healthy pregnancy

Pregnancy is possible any time between puberty and menopause. 

But your age can affect your fertility – this is how likely you are to become hāpu. You’re most likely to get pregnant in your early 20s. Your chances of getting pregnant decrease from the age of 30 and then more quickly again from age 35. But just because the chances are lower doesn’t mean it’s not possible – more women over 35 years are having babies than ever before.

Your age can also impact your pregnancy and your pēpi. If you’re pregnant and over the age of 35, you might face risks and challenges like gestational diabetes, high blood pressure, and premature birth. Your doctor can offer the best advice about your next steps for a healthy pregnancy. 

Body mass index (BMI) uses height and weight to estimate your body fat.

BMI is a useful tool for studying populations and has been used in a lot of fertility research, but it has its limitations, and it doesn’t always reflect your health as an individual.

But BMI is still helpful for knowing if you might need extra support or care to have a healthy pregnancy. Research shows that a BMI between 18.5 and 24.9 is healthiest for pregnancy. A BMI outside this range can affect your chances of becoming hapū. And people with lower or higher BMIs have a higher chance of complications during pregnancy or labour.

If you're worried about being outside this range, your doctor or midwife can give you some advice. 

Caffeine can affect your chances of getting pregnant and your pregnancy.

If you're hapū or planning to become hapū, it's safest to avoid coffee, energy drinks, and other food and drinks that contain caffeine. 

Drinking alcohol when you’re hapū can lead to long-term harm to your pēpi. Alcohol can also make it harder for you to get pregnant.

It’s best to avoid alcohol when you’re trying to get pregnant, and during pregnancy. Find out more about alcohol and pregnancy.

A healthy diet can increase your chances of becoming pregnant and having a healthy pregnancy. It’s best to eat a variety of foods and lots of vegetables, fruits, protein, and healthy fats, and limit the amount of sugar you have. If you’re eating healthily, you shouldn’t need to take supplements during pregnancy, apart from folic acid and iodine.

There are certain foods that you need to avoid or prepare carefully when you’re pregnant.  

Find out more about healthy eating during pregnancy

Smoking and vaping can impact your chances of becoming pregnant and having a healthy pregnancy. It can affect your pēpi and can cause health problems for you. It’s best to quit before planning a pregnancy. The same goes for your partner and whānau too. 

Find out more about smoking and pregnancy

You should start to take folic acid tablets before you become hapū and during pregnancy. Folic acid helps to prevent your baby from developing neural tube defects like spina bifida. You should aim to start taking folic acid at least one month before you conceive. You can buy folic acid tablets from a supermarket or pharmacy or get it on prescription from your healthcare provider.

Iodine supplements are recommended when you’re hāpu. You should take them from when you first find out you’re pregnant. You can buy iodine tablets from a pharmacy or get it on prescription from your healthcare provider. But be careful of taking other supplements and foods that contain iodine as you can have too much.

You shouldn’t start taking iodine if you have a known thyroid condition – talk to the doctor or health provider that’s managing your thyroid condition beforehand.

Find out more about nutrients and supplements during pregnancy

Exercising and keeping active can improve your chances of getting pregnant and keep you healthy during pregnancy.

Being active is important when you’re hapū but you shouldn’t push yourself too hard or put too much strain on your body.

Find out more about exercise during pregnancy

Some medications can make it more difficult to get pregnant, and to have a healthy pregnancy. If you want to be pregnant or find out you are pregnant, the best thing to do is talk to the doctor who prescribed the medication as soon as possible. Don’t stop taking your medicine before speaking to your doctor or midwife. 

Find out more about prescription medication and pregnancy 

Read more about stopping contraception to get pregnant

Some health conditions affect your ability to get pregnant and have a healthy pregnancy and pēpi. They include: 

• certain cancers and their treatment – especially reproductive cancers

• Polyendocrine Metabolic Ovarian Syndrome (PMOS) – previously known as polycystic ovarian syndrome (PCOS) 

• endometriosis

• diabetes (read more about diabetes and pregnancy) 

• untreated sexually transmissible infections (STIs) like chlamydia, gonorrhoea, herpes, HPV and genital warts, mpox, syphilis, and trichomoniasis