See your doctor regularly and take your prenatal vitamins
Bringing new life into the world is a life-altering journey, and that responsibility begins the moment your baby starts growing inside your womb. As your baby grows through each stage of pregnancy, your body, emotions, and lifestyle change too. Educating yourself on what to expect helps you make good decisions for a healthy baby and a healthy you.
Your doctor's appointments should always be at the top of your list. Regular check-ups let your doctor or midwife monitor the baby's growth and detect, prevent, or treat any potential health problems throughout your pregnancy. Prevention is better than cure, so keep every appointment, even if you are a first-time mother feeling nervous. Seeing your doctor right away can help calm a worried mind and ease anxiety.
If you are trying to conceive, it is smart to start taking prenatal vitamins so you get essential nutrients like folic acid, calcium, and iron. Your doctor may prescribe medicine or vitamins depending on how your pregnancy is progressing. Prenatal vitamins are available at most drug stores or by prescription. If they make you feel sick, try taking them before bed or with a light snack.
Eat well and stay hydrated
Eating right matters during pregnancy because your baby consumes what you eat. Your baby needs real nutrients rather than sugar and junk food, so focus on fruits and vegetables rich in vitamins, foods rich in calcium, and meals low in saturated fat. Our clinicians are also trained in wellness coaching, so send us a message if you would like guidance.
A pregnant woman needs to stay hydrated all the time, aim for at least eight glasses of water a day, even if it means more trips to the bathroom. Staying hydrated can help with morning sickness and heartburn, and since pregnant women are more prone to urinary tract infections, drinking the recommended amount of water each day can help prevent bacterial infections.
Get enough rest, and limit caffeine and alcohol
Avoid staying up late whenever possible. Extra sleep may be unavoidable during the first trimester as your body adjusts to fetal development, and you may feel more tired in the third trimester from the added weight you are carrying. Prioritize sleep, and consider sleeping on your left side, which doctors recommend for good blood flow to you and your baby.
Drinking too much coffee does not appear to cause birth defects, but doctors recommend limiting caffeine intake during pregnancy, since higher intake has been linked to a higher risk of miscarriage or low birth weight. Alcohol should be avoided entirely during pregnancy, as it can impact your baby's health.
Move your body, with your doctor's approval
According to the American Physical Therapy Association (APTA), researchers analyzed data from 60 healthy mothers, ages 18 to 35, and their infants. During pregnancy, 33 of the women participated in 45-50 minutes of supervised aerobic exercise three days a week, while the remaining 27 women engaged in a 50-minute supervised stretching and breathing program three days a week and otherwise continued their normal activities. The infants of both groups were evaluated for motor skills development at one month using the Peabody Developmental Motor Scales, second edition (PDMS-2), a tool that tests reflexes, locomotion, and a child's ability to remain stationary and produces a composite Gross Motor Quotient (GMQ) score.
Always consult your doctor to find out what physical activity suits you during pregnancy. Once you have your OB-GYN's approval, book an appointment with us so we can design a customized exercise program to support a better delivery and postpartum recovery.
Aim for a stress-free pregnancy
Fill your days with things that make you happy, and avoid stressful situations where you can, a calmer pregnancy is linked to improved birth outcomes. Lean on your friends and loved ones to help you keep stress low throughout your pregnancy.