9 Steps to Stay Healthy During Pregnancy

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During pregnancy, your health takes center stage—whether it’s month one, month five, or the delivery day. How you care for your body, mind, and spirit during this time impacts you and your baby’s well-being. Let’s look at how you can best nurture your physical and emotional health as you embark on your incredible pregnancy journey.  

Start with a pregnancy-safe diet

Good nutrition is essential for your health and your baby’s growth and development. The following are the components of a healthy pregnancy diet. 

Balanced

Ensure your diet consists of a variety of healthy foods, including:

  • Vegetables
  • Fruits
  • Lean meats or meat alternatives
  • Low-fat dairy products
  • Whole grains

Folate-rich

Folate and folic acid are critical to your baby’s cognitive development, as these B vitamin forms help avoid neural tube defects. While both are forms of vitamin B9 vital for healthy growth, folate (natural from food) and folic acid (synthetic in supplements and fortified foods) differ in absorption. Folic acid needs conversion by the liver, making folate from food often preferred. 

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women receive 600 micrograms of folic acid daily. Because it’s difficult to get that amount through diet alone, you should take a prenatal vitamin that has at least 400 micrograms of folic acid. Start taking the vitamin at least one month before pregnancy and throughout the first trimester. After the fourth month of pregnancy, you should continue to aim for at least 600 micrograms of folic acid daily. 

Prenatal vitamins will usually have the recommended amount of folic acid. However, your diet should also encompass foods naturally rich in folate, such as:

  • Spinach
  • Beans
  • Brussels sprouts
  • Asparagus
  • Oranges
  • Peas

Daily prenatal vitamin

Taking a prenatal vitamin is crucial during pregnancy as it provides essential nutrients that support the health and development of both you and your baby. Prenatal vitamins typically have folic acid, iron, calcium, and other vital nutrients that contribute to the baby’s neural tube development, bone formation, and overall well-being. Most prenatal vitamins will also have omega-3 long-chain polyunsaturated fatty acids (LCPUFA), which have been shown to play a role in helping prevent preterm birth.

Talk to your doctor about which prenatal vitamin you should add to your daily regimen.

Foods to watch or avoid

While there are lots of “do’s” when it comes to your pregnancy diet, there are also some don’ts.

Foods to limit 

  • Fatty foods that may contribute to morning sickness
  • Caffeine, which can be found in soda, chocolate, coffee, and tea

What to avoid

  • Alcohol
  • Foods with mercury, such as shark, mackerel, swordfish, tilefish, and some fish used in sushi
  • Raw eggs, fish, meat, shellfish, and poultry, which could be contaminated with bacteria 
  • Unpasteurized fruit juice, cider, milk and milk products, and soft cheeses
  • Hot dogs, lunch meats, smoked seafood, pate, and cold deli meats that can carry the bacteria listeria

Don’t forget to hydrate

Make that jumbo-sized water bottle your constant companion. To support your body’s higher blood volume, amniotic fluid, and circulation, eight to 12 cups of water daily is recommended. 

There are other reasons to keep your fluid intake strong as well. Regularly drinking enough fluids in early pregnancy can help you avoid dehydration from morning sickness—which can happen any time of day, despite the name. Later on, when you reach the sixth month of pregnancy and beyond, you may be dealing with constipation due to hormones and your growing baby pressing on your bowel. Plenty of water, soups, and teas can keep things moving along. 

Move your body with gentle exercise

From enhanced energy and moods to potentially less back pain and weight gain, regular physical activity boasts lots of benefits, some of which will last long after your baby is born. Experts recommend that healthy pregnant women get at least 2 hours and 30 minutes of moderate-intensity weekly aerobic activity.

Haven’t exercised in years? Now is the time to start. The key word is gently. And, of course, get the green light from your doctor first. 

Some pregnancy-safe exercises include:

  • Walking
  • Yoga
  • Swimming
  • Stationary biking

Already a fitness enthusiast? Talk to your healthcare provider. You’ll likely be able to continue exercising at the same level.

Attend all your prenatal appointments

Keeping up with your prenatal appointments is crucial for both your well-being and your baby’s health. These visits enable your doctor to closely monitor your little one’s growth, catch any potential issues early on, and offer guidance on maintaining a healthy pregnancy through nutrition and exercise. 

Prenatal appointments also provide an opportunity for you to ask questions, which can ease your concerns and help you prepare for the exciting months ahead.

Stay away from unsafe toxins

Whether in cleaning products, cosmetics, or our environment, chemicals are a part of our everyday lives. However, some chemicals are considered toxic and could affect your pregnancy. Avoid or limit exposure to these potentially harmful toxins:

  • Lead
  • Cigarette and vape smoke
  • Mercury
  • Degreasers
  • Paint strippers and thinners
  • Pesticides
  • Flea and tick medications for pets

If you have a cat, try to leave the litter changing to someone else. Handling feline waste can put you at risk for the infection toxoplasmosis. 

Mind your medicines

Many of your go-to pharmaceuticals may be unsafe during pregnancy, including over-the-counter and prescription medicines, herbal supplements, and even high doses of certain vitamins. If you’re currently prescribed medication or experiencing a health issue, consult your doctor. They can help you find pregnancy-safe options.

Practice stress-relieving strategies

It’s common for moms-to-be to feel a bit anxious. After all, you’re bringing a baby into the world and are about to undergo an amazing, life-changing experience. Hormonal and body changes and pregnancy discomforts can also heighten stress levels. Here are some strategies that may help induce calmness:

  • Meditate and do deep breathing
  • Exercise
  • Try prenatal yoga
  • Eat nutritious food, take prenatal vitamins, and stay hydrated
  • Get as much sleep as possible
  • Journal about your feelings and experiences
  • Attend childbirth education classes to help you prepare and understand what to expect
  • Remind yourself that pregnancy discomforts are temporary

Managing stress is important for you and your baby’s health. If you feel that the stress is impacting your pregnancy, talk to your doctor. 

Talk to friends when things get overwhelming

It’s typical to experience some stress during pregnancy, plus hormones can contribute to mood swings that exacerbate anxiety. You may feel like you’re on a hormonal roller coaster—even fun activities like deciding which stroller to choose for your baby registry may feel daunting. 

Practice stress-management strategies and reach out to your network of family, friends, other moms-to-be, and seasoned moms. They can share their experiences as well as tips on what worked for them. Let out your feelings, vent, and ask for support.

And don’t hesitate to discuss your mental health with your healthcare provider. They can help guide you during this time. 

Focus on self-care

Make yourself a priority during these pre-baby months. Focus on your physical and emotional well-being.

  • Get ample sleep by taking daytime naps and sleeping in when needed.
  • If you have other children, ask someone to watch them while you enjoy extra rest.
  • Treat yourself to a manicure or facial.
  • Get together with friends.
  • Try practicing prenatal yoga or relaxation techniques.
  • Accept help from your partner, family, and friends and ask for help if you need it.
  • Cut back on optional activities—it’s OK to say no.

Remember, taking time for yourself is not only beneficial but well-deserved! 

Focus on physical and emotional wellness as part of your prenatal routine

A healthy and happy mom sets the foundation for a healthier and happier pregnancy experience. Embrace good nutrition, exercise, stress management, and self-care—it’s an investment in your baby’s growth and development and your overall well-being.