Pregnancy, especially if it’s your first, can feel like a whirlwind of emotions and changes. From the excitement of bringing a baby into the world to the overwhelming nature of preparing for parenthood, it’s completely normal to have many questions. As you navigate through books, blogs and advice from loved ones, it’s important to focus on the key steps for ensuring a healthy pregnancy for both you and your baby.
Michael Bradfield, MD, with Banner Health, offered five essential tips for a safe and healthy pregnancy journey.
1. Fuel your body and baby
Nutrition is one of the most important aspects of a healthy pregnancy. “Eating a balanced diet full of nutrients is essential for both your health and your baby’s development,” said Dr. Bradfield.
Pregnant women need a variety of vitamins and minerals, and the best way to get them is by eating colorful fruits and vegetables, whole grains, calcium-rich foods and healthy fats. Dr. Bradfield emphasized the importance of prenatal vitamins, especially those rich in folic acid and calcium.
“Folic acid is vital for the early development of your baby’s brain and spine,” Dr. Bradfield explains. “While you can find folic acid in foods like leafy greens and citrus fruits, a prenatal vitamin ensures you’re getting enough.”
Be sure to ask your doctor for specific recommendations on the prenatal vitamins that are right for you during your first prenatal visit.
2. Stay hydrated
Staying hydrated is vital during pregnancy. Pregnant women require 50% more water than usual, which translates to about 12 eight-ounce glasses of water each day. This extra hydration helps regulate your body temperature, supports digestion and can even help alleviate nausea.
Dr. Bradfield recommended keeping a water bottle within reach, especially when you wake up or before bedtime, to remind yourself to drink. “Hydration helps in more ways than one, so make it a priority,” he said.
3. Stay active
Exercise is beneficial for both your physical health and emotional well-being during pregnancy. Unless your doctor advises otherwise, continuing your regular fitness routine is a great way to stay active. Dr. Bradfield recommends daily walking, as well as low-impact activities like swimming, Pilates or yoga.
The American College of Obstetricians and Gynecologists (ACOG) recommends at least 30 minutes of moderate exercise most days of the week. It can help you manage your weight, reduce stress, improve sleep, and even prepare your body for labor.
However, it’s important to listen to your body. If you feel any discomfort, take it easy. If you’re gaining more weight than recommended, your doctor can guide you on a plan to stay healthy and prevent complications like gestational diabetes.
4. Rest and relax
Getting enough sleep during pregnancy is essential for both you and your baby. “Your body is going through significant physical changes, and rest is necessary to recharge,” said Dr. Bradfield.
In addition to a full night’s sleep, consider incorporating relaxation practices such as deep breathing, meditation or prenatal yoga. Dr. Bradfield also recommends sleeping on your left side to improve blood flow to the baby.
Managing stress is another key factor in a healthy pregnancy. Try to avoid stressful situations as much as possible. Lean on your support network, including your spouse, friends and family, to help keep you relaxed and focused on your well-being.
5. Keep up with prenatal care
Regular prenatal checkups are vital for monitoring both your health and your baby’s development. Dr. Bradfield stresses that prenatal care helps prevent complications, such as preterm labor or low birth weight.
“Women who don’t receive regular prenatal care are at a higher risk of complications during pregnancy,” he notes. “Make sure you’re seeing a licensed health care provider who can track your progress and offer support.”
As you move through each stage of your pregnancy, staying in touch with your health care provider is important for ensuring a smooth and healthy pregnancy.
Conclusion
Pregnancy can be an exciting, transformative time, but it also comes with challenges. By following these tips, you can give yourself and your baby the best start possible. From nutrition and hydration to staying active and managing stress, each step you take to prioritize your health can make a difference.
If you’re ready to start your pregnancy journey or have questions about prenatal care, schedule an appointment with one of our experts at Banner Health.
Recommended reading
- 10 Unexpected Ways Your Body Changes During Pregnancy
- 9 Things to Know About Exercise During Pregnancy
- 15 Foods to Eat, Avoid or Have in Moderation During Pregnancy
