32 Tips For A Healthy Pregnancy: Everything You Need To Know
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Congratulations on your pregnancy!
As an expectant mother, you probably have a lot of questions about how to have a healthy pregnancy.
Taking care of yourself during pregnancy is essential for both you and your growing baby.
By making some lifestyle changes and taking a few extra precautions, you can help ensure a healthy pregnancy and delivery.
In this post, we’ll explore various tips and practices to help you have a healthy pregnancy. It will include nutrition, exercise, prenatal care and preparing for postpartum. Let’s get started!
1.) Start taking prenatal vitamins
Prenatal vitamins can help fill in any nutritional gaps in your diet and provide you with the necessary nutrients to support your baby’s growth and development.
During pregnancy, your body has an increased need for certain vitamins and minerals, such as
- Folic Acid
- Iron
- Calcium
- Vitamins D & C
- Omega-3 fatty acids
- Iodine
When it comes to choosing a natural prenatal vitamin, look for a prenatal vitamin that contains natural ingredients and is free from artificial colors, flavors, and preservatives.
It’s also a good idea to choose a prenatal vitamin that is “third-party certified”. Which means that an organization that is not affiliated with the manufacturer or seller of the product, does their own testing for the quality of the product.
2.) Eat a healthy and balanced diet
Eating a healthy and balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein and healthy fats can help you and your baby get the nutrients you need.
- Protein (Beans, lentils, chickpeas, chicken)
- Healthy fats (Avocados, coconut oil, olive oil)
- Vitamins
- Minerals
A balanced diet can also help with managing pregnancy-related discomforts like nausea, constipation and fatigue.
3.) Stay hydrated
Staying hydrated during pregnancy helps maintain the amniotic fluid levels, supports the mother’s increased blood volume, helps prevent constipation, and can help prevent urinary tract infections.
Additionally, dehydration can lead to pregnancy complications like, preterm labor and low amniotic fluid levels.
The amount of water needed during pregnancy varies based on your activity level, climate and individual needs. A general guideline is to aim for at least 8-10 cups (64-80 ounces) of water per day.
4.) Get plenty of rest
Getting plenty of rest is important no matter what! But especially during pregnancy.
Your body is going through huge changes to support the growth and development of your growing fetus. It’s producing extra blood, your heart is working harder and your metabolism increases.
To add on to all that, your growing uterus can put a lot of pressure on your organs and cause discomfort and fatigue.
Resting can support your immune system and promote healthy blood flow to the placenta. Which is extremely important for your babies development.
Lack of sleep can lead to fatigue, mood swings and difficulty concentrating, which can be especially challenging during pregnancy.
Aim to get at least 8 hours of sleep a night and consider taking naps during the day if needed.
5.) Exercise regularly
Exercising during pregnancy is generally safe and can provide so many health benefits for you and your baby.
But, it’s important to talk to your healthcare provider before starting or continuing any exercise routine during pregnancy, especially if you have a medical condition or any complications.
Some of the benefits of exercise during pregnancy are:
- Improved cardiovascular health
- Increased muscle tone and strength
- Reduced back pain and swelling
- Improved mood and sleep.
Regular exercise can help you maintain a healthy weight, reduce stress and prepare your body for the labor and delivery.
6.) Manage stress
Pregnancy can be stressful, but stress can have negative effects on you and your baby’s health.
Chronic stress during pregnancy has been associated with a higher risk of preterm birth, low birth weight and developmental delays in infants. It can also increase your risk of depression and anxiety. Which can impact your health and well-being during and after pregnancy.
Try some relaxation techniques like: deep breathing, yoga, meditation, or visualization techniques.
7.) Avoid smoking and secondhand smoke
During pregnancy, smoking and exposure to secondhand smoke can have so many negative effects on both you and your little one.
Smoking during pregnancy can increase the risk of:
- Miscarriage or stillbirth
- Premature birth
- Low birth weight
- Birth defects
- Placental problems
- Sudden infant death syndrome (SIDS)
Smoking during pregnancy can also have long-term effects on your child, including increased risk of:
- Asthma and respiratory infections
- Behavioral and learning problems
- Attention-deficit/hyperactivity disorder (ADHD)
- Obesity and type 2 diabetes
- Cardiovascular disease later in life
Even exposure to secondhand smoke has been linked to an increased risk of respiratory problems, ear infections and asthma in children.
Overall, smoking and exposure to secondhand smoke should be avoided during pregnancy to ensure the health and well-being of both you and your baby.
8.) Limit caffeine intake
Caffeine is a stimulant that can take longer to be processed and eliminated from the body in pregnant women. It can cross the placenta and affect your developing fetus, potentially leading to adverse outcomes.
High levels of caffeine can increase the risk of miscarriage and other pregnancy-related complications.
It’s recommended that you limit your caffeine intake to 200 milligrams per day.
9.) Avoid alcohol
It can be a real challenge to give up alcohol during pregnancy if it’s something you enjoy.
But, drinking can have profound and long-lasting effects on your baby’s development.
It can also cause a range of birth defects known as fetal alcohol spectrum disorders. These disorders can result in physical, behavioral and intellectual disabilities that can last a lifetime.
Even small amounts of alcohol during pregnancy can affect your baby’s brain development. It may even result in subtle but long-lasting effects on their behavior and learning abilities.
That’s why it’s highly recommended that women abstain from alcohol entirely while pregnant to safeguard their unborn child from any potential harm.
10.) Stay away from certain foods
Certain foods like raw or undercooked meat, fish with high levels of mercury and unpasteurized dairy products can pose a risk to your baby.
- Raw or undercooked meat, poultry, or seafood: These foods can contain harmful bacteria and viruses such as salmonella, E. coli, and listeria, which can cause foodborne illness and potentially harm your baby.
- Raw or undercooked eggs: Eggs that are not fully cooked can also contain salmonella, which can cause food poisoning.
- Unpasteurized dairy products: Unpasteurized dairy products, such as raw milk and certain soft cheeses, can contain harmful bacteria that can cause food poisoning.
- Fish with high levels of mercury: Certain types of fish, such as shark, swordfish, king mackerel and tilefish, can contain high levels of mercury, which can harm the baby’s developing brain and nervous system.
Eating these types of foods during pregnancy can potentially harm your developing baby and lead to foodborne illnesses, birth defects and other health problems. It’s important to avoid them completely throughout the pregnancy to ensure the health and safety of your baby.
11.) Take care of your dental health
Pregnancy hormones can increase the risk of developing gum disease and tooth decay. These dental problems can lead to more serious issues like preterm birth and low birth weight.
Poor dental health can also affect your overall health, which can increase the risk of pregnancy complications like preeclampsia.
So, maintaining good oral hygiene and seeing a dentist regularly is crucial.
12.) Wear comfortable and supportive shoes
As your pregnancy progresses, the weight of your growing baby will put more pressure on your feet and can cause discomfort, swelling and even back pain.
Wearing comfortable and supportive shoes, especially during the second and third trimesters, can help alleviate these issues and prevent further foot problems.
13.) Take breaks and rest often
If you needed a sign to take a break and get some rest, this is it.
Resting can help reduce swelling, alleviate back pain and promote better circulation. Which can benefit both you and the baby.
Take advantage of all the rest you can get now, because once that baby is here, it’ll be a lot more difficult.
14.) Learn about childbirth
Educate yourself about childbirth, including pain relief options and different delivery methods.
During my pregnancy, I was told I needed a “mandatory” c-section because one of my twins was in a breech position. I was young and had no reason not to trust my doctors opinion. So, we scheduled a c-section.
I learned later on that having a breech baby doesn’t always mean a “mandatory” c-section, there are ways to encourage the baby to flip.
Just make sure to educate yourself and get well prepared for complications that can happen during and after pregnancy. It’ll empower you.
15.) Prepare for breastfeeding
Learning about breastfeeding techniques and getting support can help you feel more confident when the time comes to breastfeed your baby.
Some tips for preparing for breastfeeding are attending a breastfeeding class or support group, purchasing nursing bras and comfortable clothing and having breastfeeding supplies like nipple cream, breast pads and a breast pump on hand.
It’s also important to have a support system in place, whether it’s your partner, family, or a lactation consultant.
Remember that breastfeeding can take time and practice, so be patient and kind to yourself as you and your baby learn together.
16.) Avoid hot tubs and saunas
It’s important for women to avoid hot tubs and saunas during pregnancy, especially in the first trimester, because exposure to high temperatures can potentially harm your growing fetus.
Elevated body temperature can lead to neural tube defects and other complications.
Save those boiling hot baths for after the pregnancy.
17.) Practice safe sex
Pregnancy can increase your risk of sexually transmitted infections, so practice safe sex to avoid infection.
STIs can cause premature birth, low birth weight, birth defects and other complications during pregnancy. Additionally, some STIs can be passed from the mother to the baby during delivery, which can have serious health consequences.
18.) Plan for postpartum care
Pregnancy and childbirth can put significant physical and emotional strain on a woman’s body and it’s important to take steps to support recovery and prevent complications during the postpartum period.
Preparing for postpartum care can include things like:
- Research and arrange for postpartum support
- Get help with household tasks
- Find good childcare
- Have some emotional support (Which to me, is the most important!)
It can also involve preparing a postpartum care kit, which may include items like pain relief medications, pads and nursing supplies.
It’s important for you to prioritize your postpartum care and take steps to prepare for this time.
Doing so can help prevent complications like postpartum depression and ensure a smoother recovery and transition into motherhood.
19.) Limit exposure to radiation
Limiting exposure to radiation is important during pregnancy because it can harm your developing fetus, by increasing the risk of birth defects and miscarriage.
Pregnant women should avoid unnecessary exposure to radiation, such as X-rays, CT scans and other medical imaging tests, unless absolutely necessary for medical reasons.
20.) Get a blood test for genetic disorders
Genetic disorder blood tests can help identify certain genetic conditions that could affect the health of the your little one.
These tests are typically done early in pregnancy and can detect a range of conditions like, Down syndrome, cystic fibrosis and sickle cell disease.
By detecting these conditions early on, you and your healthcare providers can make informed decisions about prenatal care and delivery options to help ensure the health of the you and your baby.
In some cases, these tests can also help identify the need for additional medical interventions or treatments before or after birth.
21.) Attend childbirth classes
Childbirth classes can help you learn about what to expect during labor and delivery, as well as different pain management and delivery options.
These classes can also provide important information about breastfeeding and postpartum care.
By taking childbirth classes, you can feel more prepared and empowered to make informed decisions about your own childbirth experience, which can lead to a healthier pregnancy and childbirth.
22.) Practice good posture
Practicing good posture during pregnancy is important because it helps prevent discomfort and pain and can also help with proper alignment of the baby in the womb.
Good posture helps reduce the strain on the back and hips, which can become especially important as the pregnancy progresses and the weight of the baby increases.
Proper alignment of the baby can also make for an easier delivery.
23.) Practice pelvic floor exercises
Pelvic floor exercises, also known as Kegels, can help strengthen the muscles that support the bladder, uterus and rectum.
This can be super beneficial during pregnancy and even after childbirth.
Practicing pelvic floor exercises during pregnancy can help prevent urinary incontinence, improve blood circulation in the pelvic area and aid in a smoother delivery.
It’s best to start doing Kegels early on in your pregnancy and continue throughout to maintain strength and flexibility.
To do Kegels, contract and hold your pelvic floor muscles for 5-10 seconds, then release and repeat for several sets each day.
24.) Attend prenatal yoga classes
Prenatal yoga classes can offer several benefits for pregnant women such as:
- Reduce stress and anxiety
- Improve flexibility
- Improve strength and balance
- Prepare the body for labor and delivery.
These classes typically focus on modified yoga poses that are safe for pregnancy and may include breathing techniques, meditation and relaxation exercises.
Attending these classes can also provide an opportunity for you to connect with other expecting mothers and receive support and guidance from a qualified instructor.
25.) Avoid environmental toxins
Exposure to environmental toxins, like lead, pesticides and cleaning products, can be harmful to your baby. Take steps to avoid these toxins and limit your exposure as much as possible.
Some tips to do this are:
- Avoid cigarette smoke
- Use natural or low-toxicity cleaning products
- Avoid pesticides and herbicides
- Eat organic foods
- Use a water filter
It’s also important to be mindful of air pollution and limit exposure by avoiding congested areas during peak traffic times and limiting outdoor activities on high pollution days.
26.) Attend a hospital tour
A hospital tour during pregnancy can be very beneficial for you as it can help you become familiar with the birthing facility, the equipment and the staff.
By knowing what to expect, you can feel more relaxed and prepared for the birthing experience, which can contribute to a more positive and healthy pregnancy.
Having a hospital tour can also provide you a chance to ask questions and get more information about the birthing process, pain management options, and postpartum care.
This can help you make informed decisions about your care and feel more empowered and confident going into labor and delivery.
27.) Practice self-care
Self-care during pregnancy is important for maintaining physical and emotional well-being.
Taking time for yourself and practicing self-care can help you manage stress, improve your sleep quality, promote relaxation and maintain a positive outlook during pregnancy.
Consider activities like getting a prenatal massage, or reading a good book.
28.) Stay connected with loved ones
Staying connected with your loved ones during pregnancy can also help support your emotional well-being, which in turn can contribute to a healthy pregnancy.
Pregnancy can be a challenging time, both physically and emotionally, and having a support system can help alleviate stress and provide a sense of comfort.
It’s also important to have people to turn to for practical help and advice, whether it’s with preparing for the baby’s arrival or managing the demands of daily life.
By staying connected with loved ones, pregnant women can feel more supported and better able to handle the ups and downs of pregnancy.
29.) Consider hiring a doula
Hiring a doula can be a great way for you to have a healthy pregnancy.
Doulas are trained professionals who provide physical, emotional, and informational support to women during pregnancy, childbirth, and the postpartum period.
Research has shown that having a doula can lead to a shorter labor, a decreased need for pain medication and a lower likelihood of cesarean section.
Doulas can also help women feel more confident and empowered during childbirth, which can lead to a more positive birth experience.
30.) get plenty of calcium
Calcium is essential for the healthy development your little fetus, as it helps to build strong bones and teeth.
It also supports the development of the circulatory, nervous and muscular systems.
Its recommended that pregnant women should consume approximately 1,000 milligrams of calcium per day, which can be achieved through a balanced diet or supplements if necessary.
While dairy products are a good source of calcium, they are not the only option.
Other calcium-rich foods include leafy greens such as kale and spinach, tofu, almonds, sardines, and fortified foods like orange juice and cereal.
Adequate calcium intake during pregnancy can help reduce the risk of hypertension, preterm birth, and other complications, making it an important part of a healthy pregnancy.
31.) Prepare for postpartum depression
Postpartum depression is a common condition that can occur after childbirth. Talk to your healthcare provider about ways to prepare for and manage postpartum depression.
It’s important for you to understand that childbirth is just the beginning of the journey, and postpartum recovery can be a challenging time for new moms.
Women can prepare for postpartum depression by taking childbirth education classes that include information on postpartum recovery and care, as well as seeking out support from family and friends.
Good nutrition, hydration, and rest are also key components of postpartum recovery.
My biggest tip is to make sure you have that support system you can go to whenever you’re feeling down and defeated and like you just want to give up. They are the ones who will help you out and lift you up!
Keep in mind
There are many important steps that pregnant women can take to have a healthy pregnancy.
From practicing good nutrition, exercise, and self-care to preparing for childbirth and postpartum, every step plays a crucial role in the health of both the mother and the baby.
It’s also important to stay informed and seek guidance from healthcare providers throughout the pregnancy journey.
If you found this information helpful, please share it with anyone who may need it and feel free to comment below with any additional tips or questions. Wishing you a happy and healthy pregnancy journey!