Healthy Pregnancy

If you haven’t already done so, it would be a good idea to see your doctor or midwife for a general check-up. This is a good time to review your lifestyle, current medications and vaccinations, as well as getting some more general advice about a healthy pregnancy and avoiding environments and illnesses that may cause harm to your unborn child.

Being either over-weight or under-weight may cause difficulties during pregnancy. If you are worried about your weight, ask a healthcare professional. A woman of average weight before pregnancy should gain between 25 and 35 pounds during pregnancy. You may need to gain more or less weight depending on what your doctor recommends.

Exercise will help to tone and strengthen muscles, making it easier to carry your baby. But it’s worth listening to your body — there’s no need to overdo it, particularly if you haven’t exercised much before getting pregnant. It is recommended that you do not start a rigorous or new exercise regime if before getting pregnant you were not use to this level of activity.

Activity such as yoga is recommended for pregnant women to stay healthy. Whatever exercise you do, it’s recommended to speak to a qualified fitness instructor regarding your condition, and avoid potentially hazardous sports such as scuba diving, water-skiing and contact sports.

When you’re pregnant, your baby’s only source of nutrition comes from what you eat and drink. People might tell you that you’re eating for two, but this isn’t really the case, and too much weight gained during pregnancy can be difficult to lose once you have given birth. Many women find that healthy eating patterns started while pregnant last for the rest of their lives.
If you take these simple nutritional recommendations into account, both you and your baby will benefit.

Calcium
A calcium-rich diet is vital, as your baby’s bones start to form between 4 and 6 weeks into your pregnancy. Milk and other dairy products are good source of calcium and as well as broccoli. It is recommended that you watch how much and which type of dairy product you eat, as it can have a high fat content.

Protein
Along with calcium, protein is another very important dietary constituent for your growing baby. Try to eat three portions of protein a day. Fresh fish, cooked eggs, well-cooked meat, pasteurized hard cheeses and soy are all excellent sources of protein.

Vitamins and supplements
Aim for at least 5 portions of fruit and vegetables a day. These will provide vitamins and minerals as well as fiber. Complementing your healthy diet with supplements can give you extra peace of mind that both you and your baby are getting the nutrients you need. However, ensure that the supplement you take is recommended for pregnancy, as some preparations are not suitable for use in pregnancy.

Leading experts and physicians recommend that you take a 400 microgram (µg) folic acid supplement every day when trying to conceive and during the first 12 weeks of pregnancy. Taking a folic acid supplement helps in the healthy development of your baby's spinal cord.

Carbohydrates
It‘s a good idea to eat at least 4 or 5 portions of carbohydrates a day, such as rice, pasta, potatoes and wholegrain bread. Carbohydrates give you energy, and eating wholegrain bread, pasta and brown rice has the added benefit of increasing your fiber intake too, which can help alleviate constipation, a common complaint in pregnancy.

Food and drink to avoid:
• Alcohol – the safest option is not to drink alcohol at all during pregnancy to ensure the health of your baby.
• Caffeinated teas and coffees – You should limit the amount of caffeine you have each day. Talk to your doctor before drinking caffeine while you are pregnant.
• Raw eggs, raw or undercooked meat and raw or undercooked fish or shellfish – these may contain salmonella or other organisms which can cause food poisoning.
• Unpasteurized dairy products, liver or liver pâté and unheated cooked meals – these can contain the bacteria Listeria, which can lead to miscarriage or stillbirth.

It’s important to discuss any prescription or over-the-counter medications that you are taking with your doctor. When selecting OTC medicines, always check the instructions for whether it is safe to use during pregnancy. You can also talk to your pharmacist to ask them what is suitable to take.

Toxoplasmosis is caused by the toxoplasma parasite. It is usually fairly symptomless, though may cause mild flu symptoms. Toxoplasmosis can, however, cause serious problems for an unborn baby, including miscarriage, stillbirth or other damage to your baby, especially damage to the eyes. You can be infected with the parasite through eating unwashed vegetables, undercooked meat and through contact with cat feces (either in a litter tray, or in soil). To avoid infection, always wash fruit and vegetables and make sure any meat you eat is thoroughly cooked. Also, wear gloves when you are gardening or emptying and cleaning cat litter trays.

All of these are toxic substances and because your baby will be exposed to everything you take into your body, it is recommended that you avoid them all. You should reduce caffeine intake, and ideally, stop smoking and drinking alcohol. Illegal drugs can also harm your baby. Your doctor will be able to recommend ways to help you stop or can refer you to someone who can help you.

If you need any dental work, it’s important to let your dentist know you are pregnant, because some dental treatment can be harmful to the health of your baby. It is important to maintain your regular checkups though, as gingivitis (inflammation of gums) is a common problem in pregnancy and can be spotted by your dentist.

Most workplaces are safe for pregnant women, as long as you are not exposed to X-rays, toxic chemicals or lifting medium-heavy objects. If you’re in any doubt, please contact your Human Resources department where you are employed.