Pre conception

We are a FREE healthy lifestyles support service. We help soon-to-be mums just like you to take care of your health, so you can give your baby the best start in life.

Becoming a mum is an exciting and daunting time. By using our service, you can rest assured that our friendly coaches are here to help. We understand what you’re going through and will give you the help you need to:

  • Stop smoking
  • Eat healthily
  • Be active
  • Feel your best

It can sometimes feel like you are overloaded with information: What can you do? What can’t you do? What should you do? It can be hard to take it all in. We understand this, and that’s why we’ll guide you each step of the way and support you to be your best. 

Our aim is to support mums just like you, to have a positive experience before, during and after birth.

If you’re ready to start a family, there are a number of positive things you and your partner can do before you try for a baby to help your fertility, health of your pregnancy and your baby. 

When you discover you are pregnant it can feel overwhelming, but it can also be an exciting and wonderful time. Our health coaches understand that there is a lot of information out there and it’s hard to know which advice to take.

Our coaches can help

For some, getting pregnant happens very quickly, but for others it can take a little longer. This can be stressful, but it is normal, and you aren’t alone. Things like eating well, being active, taking certain supplements, quitting smoking and alcohol will help to:

  • Protect your baby’s development and future health
  • Improve your fertility
  • Reduce your risk of complications in pregnancy


A healthy pregnancy begins before you become pregnant. To give your baby the best start in life, there are some things you can do to increase your chances of getting pregnant and prepare your body for a healthy pregnancy: 

We've helped hundred of pregnant women stop smoking. Just like them, you can get FREE one-to-one support from our coaches over a 12-week course. Your coach will be there for you right through your journey to becoming smoke-free, and they don’t judge – just give you the help you need to succeed.

Visit our stop smoking page for more information.


It's recommended that when trying to get pregnant and during the first 12 weeks of pregnancy, women should take a daily supplement of 400 micrograms of folic acid. 

If you didn't take folic acid supplements whilst trying for a baby, you should start taking them as soon as you find out you're pregnant.

You can buy them from pharmacies, large supermarkets, health food stores, or get them on prescription from your GP.

Some women will be advised to take a higher dose of folic acid. Ask your GP or midwife for advice. 

Eating a healthy, well-balanced diet is one of the best things you can do to give your baby the best start in life. 

Your dedicated coach will help you fine-tune your eating habits to make sure both you and your baby get important nutrients such as iron, folic acid and other important vitamins and minerals.

Visit our healthy eating page for more info.

Cut down on caffeine - if you drink more than two cups of brewed coffee or five cans of cola a day, try to cut this down. 

Being a healthy weight and keeping active is very important during your pregnancy.

Aim for a healthy weight if you are overweight.

Please visit NHS guidance for more information on the foods you should avoid while you're pregnant.


This is a wonderful time to look after yourself from the inside out and learn to work with your body, not against it. Even if you’re used to being active, you’ll need to adapt your activities a bit as your bump gets bigger.

Find out more on our activity page.

Have a cervical screening test. Your practice nurse or GP surgery can give you advice on this.  

Check with your GP or midwife that your vaccinations are up to date.

Get tested for STIs if you have reason to think you might have one.

 Also visit Tommy's guide on planning a pregnancy. 

Your health coach, doctor or midwife will be able to advise you further on pre-pregnancy and pregnancy healthcare.

It’s also important to talk to your doctor about how your pregnancy might be affected especially if you:

  • Have a medical condition or disability
  • Take medicines and drugs
  • Are a smoker
  • Take recreational drugs as these are harmful to both fertility and your baby.