7 Tips For A Healthy Pregnancy

Pregnancy is a wonderful and exciting part of life! But if you’re pregnant or planning a pregnancy, you may be concerned about the health of both yourself and the baby growing inside of you. 

That’s why I wrote this blog – so you can know 7 of the most important things to focus on while carrying and have the healthiest pregnancy possible! So keep reading to find out how you can be best prepared before, during, and after pregnancy. 

1. Maintain a healthy diet

Maintaining a healthy diet during pregnancy is important for several reasons.

First, a healthy diet can help ensure that both the mother and the developing baby are getting all the necessary nutrients for healthy growth and development. The baby’s brain and other organs are developing rapidly during pregnancy, and a diet lacking in essential nutrients can negatively impact fetal development.

Second, a healthy diet can also help manage pregnancy symptoms such as morning sickness, constipation, and gestational diabetes. It also reduces the risk of certain pregnancy complications, such as pre-eclampsia, a serious condition that can affect both the mother and the baby.

Third, a healthy diet during pregnancy can also benefit the mother by helping her to maintain a healthy weight and energy level, which can aid in her overall health during pregnancy, and support her during labor and delivery.

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide a variety of essential nutrients that are necessary for a healthy pregnancy. It’s important to consult a healthcare professional to help plan a proper and healthy diet to suit individual needs.

2. Get regular prenatal care

Prenatal care is when you get checkups from a doctor, nurse, or midwife throughout your pregnancy. It helps keep you and your future baby healthy for many reasons:

• Monitoring the health of the mother and the baby: Prenatal care can help detect and prevent potential health issues for both the mother and the baby. Regular check-ups can monitor the baby’s growth and development, and ensure that the pregnancy is progressing normally.

• Early detection and management of complications: Prenatal care can detect potential complications early on, such as gestational diabetes, hypertension, pre-eclampsia, and others. When detected early, many of these complications can be managed to minimize any risks to the mother and the baby.

• Supporting the mother’s emotional and physical well-being: Prenatal care also includes counseling and support for the expectant mother, by giving her the knowledge and tools to have a healthy pregnancy and make informed decisions about her care, addressing her concerns or questions, and providing information on labor, delivery, and postpartum care.

• Preparation for labor and delivery: Prenatal care also includes information and preparation for labor and delivery, and can help identify any potential issues that may arise during delivery, so that the healthcare provider can plan accordingly.

Regular prenatal care is vital in ensuring a healthy pregnancy, childbirth, and postpartum for both mother and baby. It is also essential for a healthcare provider to monitor any potential risks or complications and take appropriate actions to ensure the safe and healthy development of the baby and mother.

3. Stay active

Getting active during pregnancy may feel like a challenge, as you’re more likely to feel fatigued. You may just want to sit, relax, and feed those food cravings, but it’s important to remain active throughout your pregnancy. This can be beneficial for several reasons:

• Helps to maintain a healthy weight: Regular exercise can help a pregnant woman to maintain a healthy weight, which can reduce the risk of gestational diabetes, hypertension, and other pregnancy-related complications.

• Increases energy levels: Physical activity can help pregnant women feel more energized, which can be especially helpful during the fatigue-inducing first and third trimesters.

• Improves mood and reduces stress: Exercise can help to improve mood and reduce stress, anxiety, and depression which are commonly experienced during pregnancy.

• Prepare the body for labor and delivery: Regular physical activity can help prepare the body for labor and delivery by strengthening the muscles used during childbirth and helping to build endurance.

• Promote recovery postpartum: Regular exercise during pregnancy can improve postpartum recovery by increasing strength and endurance, helping to improve sleep, and reducing the risk of postpartum depression.

It’s important to note that not all exercises are safe during pregnancy, depending on individual health conditions, as well as the stage of pregnancy. It is recommended to consult a healthcare professional and get a personalized exercise plan. In general, pregnant women should aim for at least 150 minutes of moderate-intensity aerobic activity every week, such as brisk walking, swimming, or prenatal yoga.

4. Avoid certain substances

Avoiding smoking, alcohol, and drugs during pregnancy is important because they can have a negative impact on the health of the mother and the developing baby.

• Smoking: Smoking during pregnancy can cause a variety of serious health problems for the baby, including low birth weight, premature birth, and an increased risk of certain birth defects. It also increases the risk of miscarriage and stillbirth. Smoking can also cause respiratory problems for the baby after birth, and increase the risk of sudden infant death syndrome (SIDS).

• Alcohol: Drinking alcohol during pregnancy can cause a wide range of serious birth defects and developmental problems known as Fetal Alcohol Spectrum Disorders (FASD). These disorders can lead to physical, behavioral, and cognitive problems that last a lifetime.

• Drugs: Using drugs such as cocaine, methamphetamines, and opioids can have a negative impact on the baby’s growth and development, and can increase the risk of birth defects, premature birth, and other serious health problems. They also can lead to addiction and withdrawal symptoms in newborns after birth, which can be dangerous and require medical attention.

It’s important to be aware of the risks associated with smoking, alcohol, and drugs during pregnancy, and to take steps to avoid them. If you are pregnant and struggling to quit smoking, drinking, or using drugs, it’s important to seek help from a healthcare professional, counselor, or support group as soon as possible.

5. Get enough sleep

When you’re pregnant, the world doesn’t stop. You may still have to work, do things around the house, and run errands. But if you’re pregnant, it’s important to carve out extra time in your day to not just relax, but get more sleep. Getting enough sleep during pregnancy is important for several reasons:

• Maintaining overall health: Adequate sleep is essential for overall health and well-being. It can help boost the immune system, improve mood, and reduce stress and anxiety.

• Supporting fetal growth and development: During pregnancy, the body is working hard to support the growth and development of the baby. Sleep is necessary for the body to effectively perform these functions, and to ensure that the baby is getting the nutrients it needs.

• Managing pregnancy symptoms: Pregnancy can cause a variety of symptoms, such as morning sickness, fatigue, and discomfort, which can make it difficult to get a good night’s sleep. Adequate sleep can help to manage these symptoms and make them more bearable.

• Preparing for labor and delivery: Pregnancy can be physically and emotionally taxing, and sleep is necessary to help the body recover and prepare for labor and delivery.

• Postpartum recovery: Getting enough sleep during pregnancy can also help prepare the body for postpartum recovery. The lack of sleep can affect the mood and energy during the postpartum period which can be challenging enough with a newborn.

It’s important to note that as pregnancy progresses, and the baby grows, it might become more difficult to find a comfortable position to sleep in. During this time, it can be helpful to use pillows and other comfort measures to help find a comfortable position. It’s also suggested to talk to your healthcare provider about any sleep issues or difficulties experienced during pregnancy.

6. Manage stress

Managing stress during pregnancy may be a challenge since you could be concerned about a range of things. This could be financial stress or – if this is your first child – common worries about becoming a parent. But it’s important to seek out ways to truly relax, as this can benefit you and the baby in many ways:

• Maintaining overall health: High levels of stress can affect the overall health and well-being of the mother, including her physical and mental health, and her ability to manage the demands of pregnancy.

• Supporting fetal growth and development: Stress can have a negative impact on the baby’s growth and development. Stress hormones can cross the placenta, which may affect the baby’s physiology and development.

• Managing pregnancy symptoms: High levels of stress can worsen pregnancy symptoms, such as nausea, fatigue, and anxiety.

• Preparing for labor and delivery: Stress can affect the mother’s ability to cope with the physical and emotional demands of labor and delivery.

• Postpartum recovery: Stress during pregnancy can also affect the mother’s ability to adjust to the changes and demands of being a new parent, and can make it more difficult to cope with the demands of postpartum recovery.

Managing stress during pregnancy can be done through a variety of methods such as exercise, yoga, meditation, support groups, healthy eating, and ensuring sufficient relaxation. It’s essential to consult a healthcare professional if feeling overwhelmed with stress, they may be able to offer additional support and advice, such as counseling or therapy.

7. Ensure proper biotin levels

Biotin, also known as vitamin H or B7, is important during pregnancy because it plays a role in fetal growth and development. Biotin is a B-vitamin that helps the body convert food into energy, and also helps support the health of the skin, hair, and nails. 

During pregnancy, biotin is important for the healthy development of the baby’s neural tube, which eventually develops into the baby’s brain and spinal cord.

Biotin deficiency can occur during pregnancy, with about half of pregnant women estimated to have low levels. [1] 

Deficiency can lead to skin rash, hair loss, and low blood sugar. But during pregnancy, low biotin can negatively affect the baby and cause birth defects. [2] 

If you’re planning on getting pregnant, are pregnant, or have recently been pregnant, it’s important that you think about your biotin levels. 

Complete Biotin Plus from EverBella will not only restore biotin levels, it includes four other crucial compounds for your health and beauty. 

Learn what they are by clicking here!