Common-Sense Tips to Ensure a Healthy Pregnancy
Pregnancy is a very special time in a woman’s life. And, if you’re pregnant, you can increase your odds of feeling great and ensuring a healthy pregnancy by following a few common-sense steps.
“Learn all you can about the ways that your body is changing and about how your baby is growing,” says Sharon Johnson, CNM, a certified nurse midwife at Lakewood Hospital. “Talk to your mother, your friends, and others about pregnancy, labor and birth.” Johnson suggests joining a childbirth class, researching reliable Internet sites, or reading books and watching videos about normal pregnancy and childbirth.
As soon as possible, begin planning where you want to give birth. Learn all you can about area hospitals and/or birthing centers. Take advantage of birthing center tours to learn more about a facility and its staff.
Ideally, you started planning for your pregnancy before conception. You are practicing healthy habits – such as abstaining from smoking and alcohol, reaching a healthy weight or adjusting medications with your physician.
“I like to think of the three months prior to conception as a training period for a marathon,” says Johnson. Continuing to exercise, eat right and practicing other common-sense health habits will help ensure a healthy pregnancy for you and your baby.
Talk to your doctor or certified nurse midwife about any medical conditions that may affect your pregnancy. Ask him or her about your over-the-counter and prescription medicines including dietary or herbal supplements. Check to ensure that your immunizations are up to date.
You’re off to a great start, so be sure to maintain your healthy lifestyle throughout your pregnancy.
“Eat a well-balanced diet,” says Johnson. “Use the food pyramid recommendations as your guide.” She suggests eating five or six well-balanced meals a day, drinking more milk or milk substitutes, as well as eating a little extra protein. Also drink eight to ten glasses of water a day, choose fruit juices over sodas and, if you don’t eat several servings of fresh fruits and vegetables every day, take a prenatal vitamin that contains folic acid. Avoid caffeine and artificial coloring.
“Keep yourself active. Exercise is important to your general health and reduces stress,” says Johnson. With the approval of your health care provider, continue the exercises you were doing before you became pregnant. If you were not exercising, consider a pregnancy exercise class, yoga, walking or swimming. Start slowly and gradually increase your exercise time. Exercise in cool, shaded areas or indoors to prevent overheating.
Minimize stress in your life and practice stress management techniques. You can learn these strategies – such as slow, deep breathing and relaxing various muscle groups –in childbirth education classes.
“Sleep and rest is important, too,” says Johnson. “Make sure you get at least eight hours of sleep a night. If you have trouble sleeping, take naps during the day or see your healthcare provider for advice. “Listen to your body. Pay attention when it’s telling you to rest,” she says.
Keep your seat beat buckled, but position it as recommended by the National Highway Traffic Safety Administration. They recommend that pregnant women keep the shoulder portion of the restraint positioned over the collar bone, and the lap portion placed under the abdomen and as low as possible on the hips and across the upper thighs. They also recommend pregnant women to move their seat back as far as possible from the air bag.
Pregnant women should also avoid toxic substances or materials that could cause infection. Stay away from chemicals, second-hand smoke, and cat or rodent feces.
“Enjoy this special time in your life,” says Johnson. “Be confident in your body and its ability to grow, nourish and give birth to the baby.”
Sources: National Women's Health Information Center and American College of Obstetricians and Gynecologists.