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5 Pregnancy Do’s and Don’ts!

Although there are many do’s and don’ts for you to think about Today I want to share with you our top 5 choices for pregnancy Do’s and Don’ts!

Lets start off with Pregnancy Dos:

1. Do take a supplement

There are certain nutrients that are essential for your growing baby. Vitamin D, K, and the B vitamin biotin can be manufactured in the body from non-dietary sources, most other vitamins must be provided by your diet or supplements. A balanced diet during pregnancy, especially if you’re suffering from strong food aversions, sickness or nausea can be a challenge.

It’s recommended that you take a supplement especially formulated for pregnant Moms to ensure you’re getting enough of the necessary vitamins and minerals everyday including iron and folic acid.

In addition there are other nutrients such as fibre, omega-3 fatty acids and phytochemicals you’ll need to ensure you and baby enjoy a healthy pregnancy.

We suggest that all women of child bearing age take 400 mcg of folic acid everyday and to continue for at least the first 3 months pregnancy. This will help prevent neural tube defects such as spina bifida as well as other birth defects, also if you are currently taking a multivitamin please make sure it doesn’t contain any more than the recommended daily dose of 2,565 IU of vitamin A unless most of it’s in a form called beta-carotene. Getting too much of a certain kind of vitamin A can cause birth defects.

Besides supplements eat a variety of healthy foods to include fruits, vegetables, whole grains, calcium- rich foods and lean meats. Use organic if at all possible.

2. Do engage in moderate exercise

It’s wise to keep moving when you’re pregnant, if you can (and as long as your doctor or midwife hasn’t advised you otherwise).

Physical activity is good for you and for baby.

If you are already a keen exerciser, it’s important to assess your current exercise regime. It’s best to avoid strenuous exercises until after your baby is born:

Opt for gentle exercises such as:
• walking
• swimming
• yoga
• cycling.

When you’re exercising, don’t forget to stay well hydrated, and to warm up and cool down properly.

3. Do get enough Sleep

Aim to get at least seven to nine hours of sleep every night. Use pillows between your legs and under your bump to keep you resting comfortably. Lying on your left side prevents pressure on the vena cava….. that large blood vessel that brings blood to your heart from the lower part of your body.

4. Do minimize stress

You can exaggerate pregnancy symptoms if you are under stress. If you are rushing to get to work on time, meeting deadlines and working over time you will feel stressed and over tired. Always keep in mind that you and baby come first. Learn to delegate both at home and at work…..learn to say no to anything you think you can’t manage without becoming stressed. Adapt your routine when necessary.

5. Do talk to your Doctor

See your doctor regularly. If you have any concerns at all about your own health or your family’s medical history, talk to your GP. Most of the time, they’ll be able to ease your mind, and if there are problems, it’s wise to catch them early.

Don’t worry about being seen as fussy or over-anxious. Your health (and your baby’s) are top priority.

Ok now onto the Pregnancy Don’ts:

1. Don’t smoke

Smoking in pregnancy can cause so many serious complications, including miscarriage, preterm delivery, low birth weight and premature rupture of membranes. Research has also suggested it may be linked to sudden infant death syndrome.

Giving up smoking can be extremely difficult but it’s the best thing you can do for yourself and your baby.

Stay clear of recreational and illicit drugs. These can cause problems with the placenta and can cause preterm labour, bith defects and growth restrictions. They cross the placenta to the baby and can also be passed after birth in breast milk.

2. Don’t Eat risky foods

There is a whole list of foods that you should avoid during pregnancy. In some cases, this is because they represent an increased risk of food poisoning (such as raw oysters); in others, it’s because a substance within the food could be harmful to your fetus for example listeria that can be found in unpasteurized cheese and deli meats.

Here are the key things to skip:

• unpasteurized cheeses such as brie, camembert or blue veins like stilton and gorgonzola
• raw or rare meat
• high levels of caffeine (one or two cups of tea or coffee is ok)
• raw or undercooked eggs
• swordfish, mackerel, shark and tilefish which are high in mercury, even the low mercury fish such as salmon, shrimp, catfish and canned tuna should be kept to a minimum of about 12 ounces a week.
• nitrate rich foods

In addition, make sure you wash all fruits and vegetables thoroughly to remove pesticides and / or salmonella.

3. Don’t have Hot Baths

It is vital to avoid over heating while pregnant, especially in the first trimester so avoid hot baths, saunas, jacuzzis and steam rooms. High temperatures can be harmful to the fetus. Use water that is at body temperature.

4. Don’t use toxic chemicals

Don’t use chemicals found in some household cleaning products such as oven cleaner, ammonia and bleach. Also avoid mercury and lead that can be found in paint when decorating baby’s room. Avoid insecticides.
There are many products on the market today that are environmentally friendly and without harmful chemicals.

5. Don’t Ignore depression

As a society, we’re beginning to talk more about postnatal depression, but depression during pregnancy is less well-known. One study revealed that almost 25% of cases of postpartum depression started during pregnancy.

Several factors can make depression more likely (such as a history of depression or anxiety, stress or the loss of a previous pregnancy), but for some women, the changing hormones are enough to trigger it.

Don’t suffer in silence: talk to your doctor or midwife.

So just a quick recap-

Pregnancy Dos:
1. Do take a supplement
2. Do engage in moderate exercise
3. Do get enough sleep
4. Do minimize stress
5. Do talk to your Doctor often

Pregnancy Don’ts:

1. Don’t smoke
2. Don’t eat risky foods
4. Don’t have hot baths
5. Don’t use toxic chemicals
6. Don’t Ignore depression

So that is it! If you’ve any comments or questions please post them below and if you know someone who might benefit from this please share it.

For more information about our medical and pregnancy scan service please visit call or email today.
Thanks for watching….I’m Monica Healy

 
 
 

Share your Thoughts
  • Whitney stacey roman

    Thank you so much for the information.

  • Sweetnah Chisha Chigunwe

    I am 35 weeks pregnant and I love mildly hot foods and love cracking ice cubes. They just have a nice feeling and especially now that we have temperatures of 37 degrees.. Will it affect my child? The other concern is that I want my baby to weigh about 3.6 when she is born but I fear that I wont get there cause I only weigh 61kgs.. I lost so much weight during my first trimester due to throwing up.. What do I do