Quick Tips: Healthy Pregnancy Habits
Quick Tips: Healthy Pregnancy Habits
The following are ways you can take care of your own and your baby's health during pregnancy.
See your doctor or midwife regularly
- Visit your doctor or midwife as soon as you suspect you are pregnant.
- Keep regular appointments for prenatal checkups and care.
- Get treatment for all infections. If you have signs of an infection during pregnancy, such as fever or unusual vaginal discharge, call your doctor or midwife.
Eat a balanced diet
- Eat a balanced diet. Remember that your nutritional needs increase during pregnancy. Eat from each food group—grains, vegetables, fruits, milk, and meat and other proteins, including beans. If you are not sure about what or how much to eat, talk with your doctor or midwife.
- Get enough folic acid. Women who are planning to become pregnant or who already are pregnant should take daily vitamin supplements containing 0.4 mg (400 mcg) to 1 mg (1000 mcg) of folic acid. 1 It's also found in fortified cereals, orange juice, spinach, and broccoli.
- Women who have uncomplicated pregnancies are encouraged to get regular aerobic and strength-conditioning exercise. Swimming, walking, and arm exercises are the safest activities.
- Don't exercise if you are not feeling well or if the weather is very hot. Do not participate in dangerous sports like horseback riding or motorcycle riding, waterskiing, or scuba diving.
Get plenty of rest
- Go to bed earlier than usual and get up later, if possible. Take naps, unless napping makes you sleepless at night. If you cannot sleep, try reading, writing a letter, or doing another quiet and restful activity.
- Put your feet up and rest as often as you can during the day. Share housework and other duties with your partner whenever possible.
- As your pregnancy advances, it is best to lie on your left side. Placing a small pillow under your belly for support may increase your comfort. Have your partner roll another pillow in the small of your back. A third small pillow can be placed between your knees.
Think twice about medicines
- Talk to your doctor or midwife about medicines that you use, including non-prescription medicines. Some medicines have been linked to birth defects.
- If you have any long-term illnesses (such as diabetes or problems with your thyroid) and take prescription medicines, talk with your doctor or midwife about what you need to do for a healthy pregnancy.
Stay away from harmful substances
- Do not smoke. Smoking increases the risk of low birth weight and fetal death. If you smoke, talk with your doctor about ways to quit.
- Don't drink alcohol. No amount of alcohol is safe during pregnancy.
- Avoid certain chemicals (organic solvents) such as paints, varnishes, hair dyes, and glue.
Think safety first
- Take care to avoid falling. Unstable joints, your expanding belly, and your altered centre of gravity can make you more unstable on your feet. Some activities, such as bicycling or in-line skating, can increase your risk of falling.
- Avoid climbing on ladders or standing on anything that is high, unstable, or wobbly.
- Always wear your seat belt when driving or riding in a motor vehicle or plane.
- Wilson DR, et al. (2007). Pre-conceptional vitamin/folic acid supplementation 2007: The use of folic acid in combination with a multivitamin supplement for the prevention of neural tube defects and other congenital anomalies. SOGC Clinical Practice Guideline No. 201 (replaces No. 138). Journal of Obstetrics and Gynaecology Canada, 29(12): 1003–1013. Also available online: http://www.sogc.org/guidelines/documents/guiJOGC201JCPG0712.pdf.
Primary Medical Reviewer Sarah Marshall, MD - Family Medicine
Brian D. O'Brien, MD - Internal Medicine
Specialist Medical Reviewer Kirtly Jones, MD - Obstetrics and Gynecology
Current as ofNovember 14, 2014
Current as of: November 14, 2014
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