healthy-pregnancy

9 Tips for a Healthy Pregnancy

Whilst there are things you can do to help you have a healthy pregnancy, it’s important to bear mind that every pregnancy is different. Each woman will experience different symptoms, cravings, concerns, and challenges. It is essential to ensure you have the support of a qualified medical professional throughout your pregnancy to guide you to the best outcomes for you.

There is lots of information to wade through when it comes to pregnancy, so here are my 9 top tips to help with a healthy pregnancy for mum and bub.

9 Tips for a Healthy Pregnancy

healthy-pregnancy

Whilst there are things you can do to help you have a healthy pregnancy, it’s important to bear mind that every pregnancy is different. Each woman will experience different symptoms, cravings, concerns, and challenges. It is essential to ensure you have the support of a qualified medical professional throughout your pregnancy to guide you to the best outcomes for you.

There is lots of information to wade through when it comes to pregnancy, so here are my 9 top tips to help with a healthy pregnancy for mum and bub.

1. Exercise

Exercise is not only a great way to help you stay healthy, build strength and support healthy weight gain, it’s also great for your wellbeing. Aim to:

• Be active on most days of the week
• Do 30-60 minutes of moderate intensity, or 15-30 minutes of high intensity activity
• Try to include strength building activities on at least 2 days of the week
• Move around regularly to break up periods of sitting or standing still
• Do pelvic floor exercises

 

2. Weight Gain

The question of pregnancy weight gain and what is healthy or ‘normal’ often comes up.

It can be difficult to talk about weight gain during pregnancy. With all the changes to your body, morning sickness and emotional overwhelm, it’s understandable that you might feel a bit uncertain when the issue of weight gain comes up!

To some degree this is different for everyone, so it’s important to have a discussion with your maternity care professional. Being underweight or overweight during pregnancy can have an impact on your health and that of baby so it’s important to get appropriate advice and support.

 

3. Nutrition

A healthy and balanced diet is important during pregnancy. Aim to eat lots of fresh fruit and vegetables, protein and calcium rich foods. Good sources of fibre will help with constipation, and a rainbow of mineral rich foods will help keep mum healthy and support your growing baby. It’s also beneficial to limit your salt, refined sugar and processed food intake as much as you can. Some foods increase your risk of exposure to bacteria which can be harmful to baby. There are some foods you should avoid including deli meats and salads, unpasteurised dairy and soft cheeses, raw meat and seafood, and raw or partially cooked eggs.

4. Vitamin Supplements

Additional vitamin and mineral supplements may be beneficial during pregnancy, including folic acid, iron and calcium. Before taking any supplement, speak to your doctor who will be able advise you on which supplements if any are right for you.

 

5. No Alcohol

I recommend that you avoid alcohol throughout your pregnancy. Consumption of alcohol can adversely affect your baby’s  development and lead to birth defects or behavioural problems. If you do have concerns about your relationship with alcohol or level of drinking, speak to your health care provider for advice and support.

 

6. Dental Health

There is an increased risk of periodontitis during pregnancy so it’s a great idea to ensure your teeth and gums are in good health. Regular brushing, flossing and routine dental checks should be on your to do list during pregnancy to ensure maintain good dental health.

healthy-pregnancy

7. Self-Care

It is normal to feel emotional or overwhelmed during pregnancy. Feelings of worry, anxiety about the birth, the impact on your life and relationships, and changes to your body are all very normal.

Some of the things you can do to help include:

  • Talk to someone – it does help to talk about your worries
  • Fresh Air – getting outside in nature can help you feel more positive
  • Exercise – depending on your pre-pregnancy exercise, getting involved in group fitness during pregnancy is a great idea
  • Professional support – importantly, whatever the worry, you should speak to your obstetrician and get professional advice to put your mind at ease
  • Choose your resources carefully – relying on Dr Google can leave you feeling even more overwhelmed
  • Treat Yourself – do something nice, get your nails done, have a warm bath or curl up and watch a few episodes of your favourite series
Tips-for-a-healthy-pregnancy

8. Managing Health Conditions

If you have any pre-existing or chronic health conditions such as high blood pressure, anxiety or depression, or diabetes, it’s important to discuss this with your doctor. Your condition should be closely monitored throughout your pregnancy and your health care professional can advise on the best management plan for you.

 

9. Support Network

Having a support network you can rely on during your pregnancy is essential. This may include health care professionals such as your obstetrician, dietitian or physiotherapist. It should also include people you know you can rely on for emotional support throughout your pregnancy. Someone you feel you can trust and talk to in a safe and non-judgemental space.

If you would like to discuss your obstetric care and strategies for a healthy pregnancy, please feel free to contact Dr Kieren Wilson’s rooms for more information and to arrange a consultation. Email us on info@drkierenwilson.com.au or call 02 9923 4222.

PLANNING A PREGNANCY CHECKLIST

If you’re planning a pregnancy, this 18-point checklist will help you and your partner put great foundations in place. Helping you relieve some of the stress and overwhelm during your pregnancy.

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Planning a Pregnancy Guide

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© Dr Kieren Wilson 2021   |   Privacy policy
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