Healthy communities start with healthy families. If you’re hoping to add a new little one to your family, there are things you can do — right now — to help ensure a healthy pregnancy and a healthy baby.

It’s a good idea to start with a visit to your primary care provider, especially if you have not yet scheduled your yearly checkup. Talk to your provider about your plans. There are things you and your care team can get taken care of in advance that will provide benefits for a future pregnancy.

At your appointment, ask about these things specifically:

• Your immunization history. If you need to get caught up on any vaccinations, now’s the time. Expecting moms should consider influenza and COVID-19 vaccinations. Moms also need to make sure they are immunized against rubella, chicken pox and pertussis, also known as whooping cough, which can cause serious illness for an infant.

• Your blood pressure and blood sugar numbers. Are there steps you need to take to get your blood pressure under control? Could you be at risk for diabetes?

• How your prescriptions, over-the-counter medications and supplements could affect a pregnancy. Make sure you tell your provider absolutely everything you’re taking, even if it’s over the counter or an herbal supplement. Ask what you can safely take for common illnesses like heartburn, coughs or nasal congestion.

• Recommended screenings. Make sure you’re up to date on screenings recommended for your gender and age, for example, a Pap test.

• Vitamin supplements. It’s good to start taking prenatal vitamins, even before you’re pregnant. The supplement you choose should have folic acid, iron, Omega 3 and DHA, all vital nutrients for developing babies.

• Any behavioral health concerns you have. Do you experience depression or anxiety? Addiction? What treatment might you benefit from, before you add the responsibilities of parenting to your life? Your provider can refer you to helpful resources.

You can take steps on your own as well to help lead toward a healthier pregnancy:

• Take a close look at your eating habits. Be sure your diet includes lean protein, plenty of fruits and vegetables, whole grains and low-fat dairy products (or good substitutes to ensure you’re getting important nutrients, like calcium). Limit sugary treats, like soft drinks and baked goodies like cake and cookies.

• Aim to have a body mass index (BMI) in the normal range of 18-25 prior to pregnancy. A normal BMI can decrease risk of complications.

• Drink plenty of water — six to eight 8-ounce glasses each day.

• Start exercising if you aren’t already. A good guideline is 150 minutes of activity per week. That can be as simple as 30-minute walk five days a week.

• If you smoke or vape, stop. Cessation programs are shown to be effective ways to stop smoking. Tobacco use during pregnancy can contribute to many problems, including miscarriage and birth defects.

• Stop drinking alcohol, even if it’s just a glass of wine after supper. Any alcohol use during pregnancy can harm the baby. The safest amount of alcohol is none at all.

• Limit caffeine. Caffeine depletes calcium and can cut vitamin B levels. Caffeine is not only present in coffee, but also tea and soft drinks. Look for decaffeinated alternatives. Or better yet: just drink water.

• Get plenty of rest and adequate sleep.

Finally, don’t worry. Relax and enjoy this time of your life, knowing that you are making good decisions to benefit your health and your future baby.

To learn more visit Avera.org/Birthing.

— Debbie Streier is regional president and CEO of Avera Marshall