One’s pregnancy journey is very personal and filled with many new challenges, excitements, joys and considerations. Books, the internet, social media, family members, friends, and passing strangers relay a vast variety of pregnancy tips, and it can be difficult to sort through the surplus of information to uncover the best habits to enact. At Toowoomba Obstetrics and Gynaecology, we acknowledge the pressure of navigating this period and work to provide evidence-based, succinct advice to support you. It is our priority to keep our mothers-to-be and baby healthy throughout the pregnancy journey, and here, we address habits to promote health.
Eat a Healthy Diet
Stay healthy and provide nutrients to your baby by eating a balanced diet. Eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats; buy organic when you can. Avoid processed and junk foods, as well as canned foods, soft cheeses, and raw meat and eggs, and limit your intake of caffeine and sugary drinks [1] Find an extensive, government-approved list of foods to eat and avoid here.
Remember to Hydrate
Drink plenty of water and other fluids to stay hydrated. Aim for at least eight glasses of water per day. Water aids in the formation of amniotic fluid surrounding the baby and the circulation of nutrients, so it’s important that you prioritise your hydration [2].
Exercise Regularly
Regular exercise during pregnancy can help you manage weight gain, improve mood, assist with circulation, better sleep, and reduce the risk of gestational diabetes and hypertension. You may be interested in joining a local pregnancy exercise class, walking for 15-20 minutes daily, swimming, or partaking in yoga and Pilates. Speak with your healthcare provider – be it TOAG, your GP, or another medical professional – to determine which exercises are safe for you and your healthy baby. Always listen to your body and stay within your limits for your safety and that of your baby [3].
Modify Household Chores
Throughout your pregnancy journey, some standard household chores must be modified. Avoid using ladders or stepping stools, limit standing time, and avoid using harsh chemicals and changing kitty litter [4]. Prioritise your health and the health of your baby during this period. Ask family members or friends for assistance with household chores if required, or look into hiring a cleaner.
Get your Beauty Sleep
Get plenty of sleep to help your body recharge and recover. Try to aim for at least 7-8 hours of sleep each night. Recent studies infer a correlation between healthy sleep and shorter labour durations and reduced likelihood of caesarean deliveries – so rest up [5]!
Consume Prenatal Vitamins
Prenatal vitamins provide essential nutrients that support your baby's development. Common nutrients consumed via prenatal vitamins include folic acid, iron, and calcium, and these can generally be bought over-the-counter at pharmacies.
Avoid Alcohol and Tobacco
Alcohol and tobacco can be harmful to your baby's development. Smoking can cause miscarriages, premature births, and low birthweights, and alcohol consumption increases the risk of foetal alcohol spectrum disorder. Avoid them altogether during pregnancy [6].
Navigate Stress
It is common to experience stress throughout your pregnancy journey. It’s important that you acknowledge this stress and seek support and management strategies, as birth outcomes improve with decreased stress levels. Many women find relaxation techniques such as deep breathing, meditation, or prenatal yoga helpful. Do not be afraid to reach out to a mental health professional for support during this significant life change.
Attend Prenatal Appointments
Attend all your prenatal appointments to monitor your baby's development and address any concerns or issues that arise. Scheduled appointments with healthcare providers throughout your pregnancy journey include vaccinations, scans, check-ups, blood tests, sampling and visits. For a comprehensive guide to pregnancy appointments at TOAG, visit our “Your Journey” pregnancy page.
Our team at TOAG hope you find these tips helpful, and see the benefits of adopting healthy habits. For further questions regarding lifestyle choices during pregnancy, talk to your healthcare provider or contact our professional, compassionate TOAG team at (07) 4592 8350 or online. We look forward to supporting you and your healthy baby during this exciting, significant time.
Reference List
[1] https://brighamhealthhub.org/12-ways-to-stay-healthy-during-pregnancy/
https://neurologicalhealth.org/what-foods-to-eat-and-dangerous-foods-to-avoid/
[3] https://www.parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips/
[4] https://www.parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips/
[5] https://familydoctor.org/getting-enough-sleep-pregnancy/