Pregnancy is a transformative journey, and taking certain steps can make it a smoother and healthier experience for both you and your baby. Here’s a comprehensive guide on what you can do during this crucial period:
1. Take Folic Acid and Vitamin D Supplements Folic acid plays a pivotal role in reducing the risk of neural tube defects in your baby, such as spina bifida. It is recommended to start taking a 400-microgram folic acid supplement as early as possible and continue until the end of the first trimester (around week 12 of pregnancy). If you have conditions like diabetes or epilepsy, you may require a higher prescription dose. Additionally, taking a Vitamin D supplement during pregnancy and breastfeeding is essential for your baby’s healthy bone, teeth, and muscle development. These supplements, along with a balanced diet, are the key supplements needed during pregnancy.
2. Eat a Balanced Diet Maintaining a well-rounded diet during pregnancy is crucial. Incorporate a variety of foods like fruits, vegetables, meats, cheese, potatoes, beans, and pulses to provide you and your baby with the necessary energy and nutrients. If you find it challenging to follow a healthy diet, seek support from your midwife or GP, who can refer you to a dietitian for assistance.
3. Stay Active Remaining physically active during pregnancy offers numerous benefits. It can improve sleep quality, reduce anxiety, and promote overall health. If you were active before becoming pregnant, it’s generally safe to continue at the same level, but listen to your body and adjust if needed. If you were less active, start slowly and aim for 30 minutes of exercise each day, even gentle walks can make a significant difference.
4. Avoid Certain Activities While most exercise is safe during pregnancy, some activities should be avoided. Be sure to review the list of activities that are best to steer clear of during this time.
5. Monitor Your Baby’s Movements Feeling your baby’s movements is a reassuring sign of their well-being. Typically, you’ll begin to sense these movements between 18 and 24 weeks of pregnancy. Pay attention to your baby’s movement pattern and contact your midwife or maternity unit immediately if you notice any significant changes or reductions in movements.
6. Sleep on Your Side in the Third Trimester Recent research suggests that sleeping on your side during the third trimester is safer for your baby. This recommendation applies to both nighttime sleep and daytime naps. If you find yourself waking up on your back, don’t worry—simply shift to your side for a more comfortable and secure rest.
7. Prioritize Your Mental Health Mental health is as crucial as physical health during pregnancy. Mood swings and occasional low feelings are common, but if they become unmanageable or persist for an extended period, don’t hesitate to seek help. Approximately 1 in 5 women experience mental health issues during pregnancy and postpartum. Your pregnancy care team understands and can provide the necessary support.
8. Consider Vaccinations Certain vaccinations are recommended during pregnancy to protect both you and your baby. These include the whooping cough vaccine, the flu vaccine, and the COVID-19 vaccine. Vaccination timing is essential, so consult with your healthcare provider to ensure you receive the recommended vaccines at the appropriate stages of pregnancy.
9. Carry Your Pregnancy Notes Your antenatal notes contain crucial medical and pregnancy information. It’s wise to carry them with you at all times, especially if you need to visit the maternity unit unexpectedly.
10. Travel Safely If you plan to travel, particularly abroad, ensure your travel insurance covers pregnancy-related complications, and always bring your maternity notes. Long-distance travel may increase the risk of deep vein thrombosis, so wear compression stockings, stay hydrated, and move around regularly. Check your airline’s policy if you intend to fly after 28 weeks.
11. Recognize Red-Flag Symptoms Certain symptoms should never be ignored during pregnancy. These include vaginal bleeding, painful urination, severe abdominal pain, persistent headache, swelling in your face or extremities, changes in vision, itching (especially on hands or feet), altered baby movements, unusual vaginal discharge, or suspected water breaking. Always contact your midwife or doctor if something feels wrong.
Things to Avoid During Your Pregnancy
While taking proactive steps is essential, it’s equally vital to steer clear of certain practices during pregnancy:
1. Don’t ‘Eat for Two’ Your baby will receive the necessary nutrients for growth without requiring extra calories during the first and second trimesters. In the third trimester, you may need only an extra 200 calories if you’re active, which is roughly equivalent to half a sandwich.
2. Avoid Weight Loss Diets Restricting your diet to lose weight can deprive your baby of essential nutrients for growth. Focus on maintaining a healthy, balanced diet instead, including a variety of foods from the main food groups.
3. Avoid Risky Foods Some foods carry a small risk of infections during pregnancy, such as toxoplasmosis or listeriosis. To protect your developing baby, familiarize yourself with the list of foods to avoid during pregnancy.
4. Limit Caffeine High caffeine intake has been linked to pregnancy complications, so it’s advisable to limit your daily consumption to less than 200mg, roughly equivalent to two cups of instant coffee.
5. Quit Smoking Quitting smoking is one of the best decisions you can make for both you and your baby. Smoking during pregnancy increases the risk of serious complications, including miscarriage, stillbirth, and premature birth. Seek support to quit smoking—it’s never too late.
6. Avoid Alcohol and Recreational Drugs Drinking alcohol during pregnancy can harm your baby, and there is no known safe level of consumption. Abstain from alcohol entirely. Additionally, steer clear of recreational drugs, as they can pose significant health risks. Don’t hesitate to seek support and guidance from your healthcare providers or organizations like Talk to Frank if you’re using illegal drugs. Your health and your baby’s well-being are paramount.
By following these guidelines and making informed choices, you can embark on a healthier and more enjoyable pregnancy journey, ultimately ensuring the well-being of both you and your precious baby.
