7 Tips To A Healthy Pregnancy

7 Tips To A Healthy Pregnancy

pregancy-aches-150x150 1. See your doctor as soon as possible.   As soon as you find out you’re pregnant, get in touch with your GP to arrange your antenatal care so you have plenty of time to organise the scans and classes that you need.

2. Eat well. Try to have at least five portions of fruit and vegetables every day and plenty of wholegrain carbohydrates so you get plenty of fibre; daily servings of protein and two portions of oily fish a week as Omega-3 fatty acids are important for developing your baby’s nervous system.

3. Exercise regularly.  This can build your strength to help you cope with the extra weight of pregnancy, make it easier to get back in shape after the birth and boost your spirits, possibly helping to ward of depression.  Try brisk walking, swimming, aquanatal classes, yoga or pilates.

4. Begin doing pelvic floor exercises.  Your pelvic floor may feel weaker than usual in pregnancy because of the hormones and the extra pressure upon them which could cause stress incontinence  Strengthening your muscles by doing pelvic floor exercises during pregnancy will tone the pelvic floor to help your baby’s birth go smoothly too. Try to do eight pelvic floor squeezes, three times a day.

5. Cut down on or cut out alcohol and caffeine.  Any alcohol you drink quickly reaches your baby through the blood stream and placenta and as it hasn’t been agreed how much is safe it’s advisable to cut out alcohol for at least the first three months.  There are concerns that too much caffeine may increase your risk of miscarriage or of having a low-birth weight baby.  Current guidelines state that up to 200mg of caffeine a day won’t hurt your baby, that’s two mugs of instant coffee. pregnancy-healthy-150x150

6. Stop smoking.  Smoking causes an increased risk of miscarriage, premature birth and low-birth weight babies and can also increase the risk of morning sickness, ectopic pregnancy and placental abruption.  If you smoke, it’s best to stop, however late in your pregnancy you are.

7. Get some rest.  You will feel tired in the first few months of pregnancy because of the hormones in your body and then later in your pregnancy because your body is telling you to slow down!  To wind down ready for bed, try relaxation techniques, which are safe in pregnancy, yoga, stretching, deep breathing or massage.  If you have problems sleeping at night, try taking a nap in the day to catch up or at least relax, with your feet up for 30 minutes.

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