Expecting a baby is a thrilling phase that often motivates women to adopt healthier lifestyle routines and, if necessary, strive for a healthier body weight. Here, you’ll find health tips on enhancing your dietary choices and physical activity routines during pregnancy and after your baby arrives. These recommendations are also beneficial if you’re considering starting a family. Initiating these changes early helps in adjusting to new lifestyle patterns. It not only provides your baby with an excellent start in life but also sets a healthy precedent for your family’s well-being in the long run.
Starting from the essentials like prenatal vitamins to handling kitty litter, here are practical pregnancy tips aimed at ensuring a safe and healthy prenatal journey.
The top 7 Health Tips for Pregnant Women Are Mentioned Below
Tip #1. Stay on top of your prenatal checkups
Prenatal appointments are scheduled meetings with your doctor throughout your pregnancy, crucial for maintaining your health during this period. Your healthcare provider will regularly monitor and assist you. Here’s the typical schedule for women under 35 without preexisting medical conditions:
- Approximately once a month from weeks 4 to 28
- Biweekly from weeks 28 to 36
- Weekly from week 36 until childbirth
However, if you’ve experienced complications or are deemed high-risk due to other health concerns, more frequent doctor visits may be necessary.
Tip #2. Stay up to date on your immunizations
The majority of vaccines are considered safe for pregnant women. If you have any concerns or inquiries, your doctor can address them during your prenatal appointments.
The Centers for Disease Control and Prevention (CDC) strongly recommends that all pregnant women receive these vaccines:
- COVID-19 vaccine
- Influenza (flu) shot
- Tdap vaccine offers protection against whooping cough
Additionally, other vaccines might be suggested based on your medical background and susceptibility to certain diseases.
Tip #3. Eat healthy meals
Consuming nutritious foods plays a vital role in nourishing your baby’s developing body and brain. A well-balanced diet not only benefits your baby but also contributes to your overall well-being.
During the second trimester, most expectant mothers may require around 340 extra calories daily, roughly equivalent to a glass of skim milk and half a sandwich.
Caloric needs might vary depending on your trimester or if you’re expecting multiples. If you have specific dietary queries, consulting your healthcare provider is advisable.
Opt for a balanced plate featuring:
- Pasteurized dairy like low-fat cheese, milk, and yogurt
- Fresh fruits and vegetables
- Protein sources such as beans, eggs, lean meats, poultry, and seafood
- Whole grains including oats, barley, brown rice, bulgur, and quinoa
- For healthy snacking, consider choices like nuts, fruits, smoothies, and yogurt.
Tip #4. Aim for a healthy weight
Consult your doctor regarding the healthy weight gain suitable for your pregnancy journey. During your initial prenatal check-up, your doctor will assess your height and weight to determine your body mass index (BMI). This evaluation helps them ascertain the ideal weight gain necessary for you and, consequently, the required daily calorie intake.
For instance, women with a normal pre-pregnancy BMI typically have a weight gain range of about 25 to 35 pounds. If you’re underweight, a higher weight gain might be recommended compared to someone with a normal weight. Conversely, if you’re overweight or obese, a lower weight gain might be advised. Excessive weight gain during pregnancy can lead to complications like high blood pressure and pregnancy-related diabetes. Your doctor will provide guidance to ensure a healthy weight gain throughout your pregnancy.
Tip #5. Work some movement into your day
Staying active during pregnancy offers numerous benefits, including an uplifted mood, improved heart and lung health, and potentially making labor and delivery smoother. However, before engaging in your usual morning fitness routine, it’s essential to consult your doctor. They will guide you on safe exercise practices suitable for your current stage.
Aim for a minimum of 150 minutes per week of moderate-intensity aerobic exercise, where you can comfortably talk but not sing during the activity. You can achieve this through 30-minute workouts five days a week or by breaking it down into smaller 10-minute sessions throughout the day. Here are some safe exercise options suitable for pregnant women:
- Brisk walking
- Modified Pilates and yoga
- Stationary bicycling
- Swimming and water workouts
If you’re new to exercising, it’s wise to begin gradually and progressively increase your activity level. Even a few minutes of activity each day can be beneficial. However, before starting any exercise regimen, continuing your current routine, or elevating your physical activity, it’s crucial to consult your doctor. Discuss the type and level of exercise that is safe and appropriate for you during pregnancy. Remember, recommendations may evolve as your pregnancy progresses.
Tip #6. Take care of your mental health
Pregnancy comes with a multitude of considerations, and it’s natural to feel overwhelmed. It’s crucial to understand that experiencing depression during pregnancy is not uncommon. Approximately 1 in 10 pregnant women are affected by depression.
Distinguishing between the regular emotional shifts of pregnancy and depression can be challenging. If feelings of sadness or depression persist for more than two weeks, it’s essential to inform your doctor. Signs of depression may include:
- Changes in sleep or appetite
- Persistent feelings of sadness throughout the day
- Fatigue
- Loss of interest in work or usual activities
Tip #7. Take a prenatal vitamin
Pregnancy demands higher levels of specific vitamins and minerals that can be challenging to obtain solely from food. That’s why it’s crucial to include a daily prenatal vitamin.
This ensures you receive a minimum of 400 to 800 micrograms (mcg) of folic acid daily, a B vitamin known to reduce the risk of brain and spinal birth defects. In cases where there’s a family history of such defects, your doctor might recommend an increased folic acid intake of up to 4,000 mcg. Your healthcare provider will guide you in determining the appropriate dosage.
Prenatal vitamins also contain vital nutrients like vitamin D, iron, and calcium, essential for your baby’s growth. Your doctor can recommend a prenatal vitamin that suits your specific needs.
Proudly powered by CLIO Mother and Child Institute