Simple Tips for Staying Healthy During Pregnancy

If you have recently found out that you are pregnant, there is a lot to prepare for in the coming months. Above all else, your health and the health of your baby takes top priority. While there’s no official rulebook for expectant mothers, there are steps you can take to minimize risks, plan for the future, and ensure your well-being.

Nutrition Matters

The foods you eat during pregnancy have a direct impact on your baby’s birth weight and neurological development. There’s even evidence to suggest that eating a balanced diet significantly reduces the risk of birth defects. 

Good nutrition benefits you as well. When you get enough of the right vitamins and minerals, you’re less likely to experience common pregnancy-related side-effects like anemia, fatigue, and morning sickness.

It’s okay to splurge every once in a while, but try to eat healthily. The CDC recommends you consume lean proteins, fruits, vegetables, and whole-grains. In addition, take a folic acid and calcium supplement as well as vitamin C.

Break a Sweat

Regular exercise is a critical component of a healthy pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate aerobic exercise every week. Activities like walking, swimming, or riding a stationary bike boost heart and respiratory health and promote good circulation.

Even better? Exercising for about 30 minutes can relieve uncomfortable symptoms often associated with pregnancy, including backaches, constipation, stress, and poor sleep.

Prenatal Genetic Testing

Undergoing prenatal genetic testing, such as a serum screen or NIPT, is a very personal decision. But it’s also a quick and accurate way to determine your baby’s risk of chromosomal abnormalities like Down syndrome, trisomy 18, and neural tube defects. 

It’s typically recommended you participate in prenatal genetic testing if:

• You’re 35 or older at the time of delivery

• You have a family history of chromosomal abnormalities

• You or your partner is a genetic carrier

Following an exam and review of your health history, your OB/GYN or general practitioner can make testing recommendations that align with your needs.

Doctor’s Visits

During pregnancy, it’s important to meet with your OB/GYN or general practitioner regularly. The frequency of visits will depend on your age and health history, but most doctors recommend:

• One visit per month during weeks 1-26

• One visit every three weeks during weeks 26-32

• One visit every two weeks during weeks 32-36

• One visit each week from week 36 until your delivery

Each checkup is tailored to your individual needs, but typically includes a blood pressure and urine check, fundal height measurement, and a weigh in. Starting at week 10, you’ll have the opportunity to listen to your baby’s heartbeat. 

Preparing for Childbirth

Delivering a baby is a lot of hard work. To make the process easier, it’s recommended you practice exercises like squatting and Kegels; participate in activities that help relieve stress, like yoga or meditation; research different labor positions; and build a support network of friends and family.

By following these tips and tricks, you’re more likely to have a happy, healthy, and complication-free pregnancy. Be patient, take things one day at a time, and stay positive – one step at a time.