If you’re pregnant or thinking about getting pregnant, you probably already know the most basic pregnancy advice: Don’t smoke or be around secondhand smoke. Don’t drink or consume other dangerous substances. Get your rest. But what other healthy pregnancy tips do you need to know?
From taking prenatal vitamins to what to do with the kitty litter, here are the most practical pregnancy tips to help ensure safe and healthy prenatal development.
Take a Prenatal Vitamin
One of our favorite pregnancy tips is to start taking prenatal vitamins as soon as you know you’re pregnant. In fact, many experts recommend taking them when you start trying to conceive. This is because your baby’s neural tube, which becomes the brain and spinal cord, develops within the first month of pregnancy, so it’s important you get essential nutrients—like folate, calcium, and iron—from the very start.
Prenatal vitamins are available over the counter at most drug stores, or you can get them by prescription from a doctor. If taking them makes you feel queasy, try taking them at night or with a light snack. Chewing gum or sucking on hard candy afterward can help, too.
Exercise
Staying active is important for your general health and can help you reduce stress, improve circulation, and boost your mood. It can also encourage better sleep. Studies have shown that exercise has many benefits to support a healthy pregnancy, including helping to lower the risk of preeclampsia.
Take a pregnancy exercise class or walk at least 15 to 20 minutes a day at a moderate pace—in cool, shaded areas or indoors in order to prevent overheating.
Pilates, yoga, swimming, and walking are also great activities for most pregnant people, but be sure to check with a health care provider before starting any exercise program. Aim for 30 minutes of exercise most days of the week. Listen to your body, though, and don’t overdo it.
Write a Birth Plan
Determined to have a doula? Counting on that epidural? One of the pregnancy tips we swear by is to write down your wishes and give a copy to everyone involved in your labor and delivery. Here are some things to consider when writing your birth plan:
- Who you want present
- Procedures you want to avoid
- What positions you prefer for labor and delivery
- Special clothing you’d like to wear
- Whether you want music or a special focal point
- Whether you want pain medications and what kind
- What to do if complications arise
Educate Yourself
Even if this isn’t your first baby, attending a childbirth class will help you feel more prepared for delivery. Not only will you have the chance to learn more about childbirth and infant care, but you can also ask specific questions and voice concerns. You’ll also become more acquainted with the facility and its staff.
Now is also a good time to brush up on your family’s medical history. Talk to your doctor about problems with past pregnancies, and report any family incidences of congenital disorders.
You can also find a community on pregnancy and fertility forums.
Practice Kegels
Speaking of pregnancy tips, Kegel exercises is a popular one. Kegel exercises strengthen the pelvic floor muscles, which support your bladder, bowels, and uterus. Done correctly, this simple exercise can help make your delivery easier and prevent problems later with incontinence.
The best part: No one can tell you’re doing them—so you can practice Kegels in the car, while you’re sitting at your desk, or even standing in line at the grocery store.
Here’s how to do them:
Practice squeezing as though you’re stopping the flow of urine when you use the bathroom.Hold for three seconds, then relax for three.Repeat 10 times for a complete set.
Eliminate Toxins
Because of their link to congenital disorders, miscarriage, and other pregnancy complications, you should avoid tobacco, alcohol, illicit drugs, and even solvents such as paint thinners and nail polish remover while pregnant. Smoking cigarettes, for example, decreases oxygen flow to your baby, and it’s linked to preterm birth and other complications.
“If you can’t stop smoking, drinking, or using drugs, let your doctor know,” recommends Roger Harms, MD, an OB-GYN at the Mayo Clinic. A doctor can offer advice and support and refer you to a program that can help you quit.
Change Up Chores
Even everyday tasks, like scrubbing the bathroom or cleaning up after pets, can become a little riskier when you’re pregnant. Exposure to toxic chemicals or coming in contact with certain germs can harm you and your baby. Here are some things to take off your to-do-list:
Climbing on step stools and/or laddersChanging kitty litter (to avoid toxoplasmosis, a disease that can be found in cat feces)Using harsh chemicalsStanding for long periods of time, especially near a hot stove
Also, wear gloves if you’re working in the yard where cats may have been, and wash your hands thoroughly after handling raw meat.
Check Your Medications
An important pregnancy tip is to check with a health care provider before taking any medications, supplements, or “natural” remedies. Some are surprised to learn that even commonly used over-the-counter medications like ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs) should be avoided during pregnancy.
For example, some studies have shown a potential link between using ibuprofen during pregnancy and an increased risk of miscarriage and congenital disorders. Additionally, the Food and Drug Administration doesn’t recommend the use of ibuprofen after week 20 of pregnancy due to the risk of kidney problems in the fetus.
Rather than worry about whether something is safe to take during pregnancy, go ahead and check with a health care provider before taking any medication, prescribed or otherwise.
Go Shoe Shopping
As your bump grows, so may your feet—or at least they may feel like they are. That’s because your natural weight gain throws off your center of gravity, putting extra pressure on your tootsies. Over time, this added pressure can cause painful overpronation, or flattening out of the feet.
You may retain fluids, too, which can make your feet and ankles swell. It’s important to wear comfortable, non-restricting shoes when you’re pregnant. And be sure to put your feet up several times a day to prevent fatigue and swelling of the feet, legs, and ankles.
Rethink Your Spa Style
Pregnancy is definitely a time for pampering, but you need to be careful. Avoid saunas, which can make you overheat. The same goes for hot tubs. Also, certain essential oils can cause uterine contractions, especially during the first and second trimesters, so check with your massage therapist to make sure only safe ones are being used.
On the list to avoid: juniper, rosemary, and clary sage. The same goes for over-the-counter medicines and supplements containing these herbal remedies. Don’t take them without first consulting your obstetrician or midwife.
Drink More Water
During pregnancy, your blood is supplying oxygen and essential nutrients to your baby through the placenta and carrying waste and carbon dioxide away, and your blood volume increases up to 50% to handle all this extra activity. So, you need to drink more to support that gain.
Drinking water more is not only one of the most important pregnancy tips, but it can also prevent constipation, hemorrhoids, urinary tract infections (UTIs), fatigue, headaches, swelling, and other uncomfortable pregnancy symptoms. Aim for eight to 10 glasses per day, and if you don’t enjoy the taste, try adding a squeeze of lime or a splash of fruit juice.
Eat Folate-Rich Foods
In addition to drinking eight to 10 glasses of water each day, you should eat five or six well-balanced meals with plenty of folate-rich foods, like fortified cereals (which contain added folic acid, the synthetic form of folate that’s found in many vitamins and supplements), asparagus, lentils, wheat germ, oranges, and orange juice.
“Folic acid is crucial for the proper development of the baby’s neural tube—which covers the spinal cord—and is vital for the creation of new red blood cells,” says Frances Largeman-Roth, RD, author of “Feed the Belly.”
Limit Caffeine
Here’s a pregnancy tip you might not like! Most doctors recommend limiting caffeine during pregnancy, since it can have harmful effects on you and the baby. Cutting back can be tough, though, especially when you’re used to your morning java. For a quick pick-me-up, try nibbling on some fruit. “The natural sugars in fruits like bananas and apples can help lift energy levels,” says registered dietitian Frances Largeman-Roth.
Wear Sunscreen
Being pregnant makes your skin more sensitive to sunlight, so you’re more prone to sunburn and chloasma, those dark, blotchy spots that sometimes appear on the face.
Apply sunscreen with an SPF of 30 or higher. Many brands now offer chemical-free formulas. as there are some chemical sunscreens that can be harmful for the baby. Make sure to also wear a hat and sunglasses. Moreover, while no studies prove spending time in tanning beds can hurt your baby, experts recommend you avoid them while you’re pregnant.
Wash Your Hands
Frequent hand washing can protect you from infections such as Group B streptococcus, Fifth disease, cytomegalovirus, and chickenpox—all of which can cause birth defects and other severe complications for your baby.
Ethyl alcohol-based hand sanitizers with at least 60% alcohol are a good option for those times when you can’t get to a sink. “They protect users from most of the communicable infections,” says Anjan Chaudhury, MD, an OB-GYN at St. Elizabeth’s Medical Center in Boston.
Travel Smart
Go ahead: Book that flight, but take some precautions. Mid-pregnancy (14 to 28 weeks) is the best time to fly. By this time, you’re probably over morning sickness. The risk of miscarriage or early delivery is also relatively low. Still, you should check with your doctor about any travel plans and make sure the airline has no restrictions for pregnant people.
Our best pregnancy tips for travel are as follows:
On the plane, drink plenty of water to stay hydrated.Get up and walk around every half hour to reduce the risk of blood clots. (PSA: an aisle seat will give you more room and make trips to the bathroom easier)In the car, continue to wear a safety belt with the shoulder portion of the restraint positioned over the collarbone. The lap portion should be placed under the belly as low as possible on the hips and across the upper thighs, never on or above the abdomen. Sit as far from the steering wheel as possible.
Eat Fish
Research has shown that fish isn’t just good for you, the benefits of eating fish while pregnant outweigh the risks. Scientists say that’s because fish is high in omega-3 fatty acids, a nutrient that is critical to fetal brain development. It also helps children have a better metabolic profile. There’s just one catch: Some kinds of fish contain mercury, which can be toxic to both babies and adults.
To be safe, the Food and Drug Administration recommends that pregnant people eat no more than 12 ounces of fish per week. Stick with canned light tuna, shrimp, salmon, pollack, or catfish. Avoid swordfish, shark, king mackerel, and tilefish, which are all high in mercury.
Say Yes to Cravings—Sometimes
Truth be told, no one knows why pregnancy cravings happen. Some experts say they are nature’s way of providing nutrients to the pregnant person, particularly nutrients they may be lacking. Others say they’re an emotional thing, driven by hormones or mood. Regardless, as long as you’re eating an overall healthy diet, it’s usually OK to give in to less nutritious cravings occasionally.
Just practice moderation (i.e., don’t down all that ice cream at once!), and know which snacks to steer clear of. A few foods to avoid: raw and undercooked meat or eggs; brie, feta, and other types of unpasteurized cheese; herbal teas; and raw sprouts.
Make Friends
Making friends is a tried-and-true pregnancy tip! Find ways to meet other pregnant people, whether that’s through prenatal yoga, a childbirth class, a neighborhood parents group, or an online parenting forum. The support, resources, and camaraderie from others who are in the same boat as you can be crucial for getting through the ups and downs of pregnancy. “These are good connections after you have the baby, too,” said Dr. Miller.
Get Your Rest
You may think you’re busy now, but once the baby comes, you’ll have even fewer precious moments to yourself. While you should aim to get at least eight hours of sleep a night, it’s common to have difficulty sleeping during pregnancy. From weird pregnancy dreams and insomnia to frequent trips to the bathroom and aches and pains, you might wonder if you’ll ever wake up feeling refreshed.
Getting enough sleep during pregnancy might mean adjusting your schedule and going to bed a bit earlier or taking naps during the day when possible. You also might want to invest in a pregnancy pillow to help you get comfy enough to snooze.
If you’re still struggling to get enough sleep, talk to a health care provider.
Learn About Postpartum Depression
One of our essential pregnancy tips is to take extra care of your mental health. You’ve probably heard of postpartum depression (PPD) and even postpartum anxiety (PPA), but you may not know that 10% to 25% of pregnant people experience symptoms of major depression during pregnancy.
Prenatal depression comes with many risks, including a higher risk of preterm labor. If you’re feeling unexplainably sad, angry, or guilty—or if you lose interest in activities you usually enjoy or sleep too little or too much—tell a health care provider. Therapy, a support group, an antidepressant medication, or a combination of the three will likely help.
That said, not all antidepressants are safe during pregnancy, so be sure to work with a doctor who is familiar with pregnancy-related mental health issues. To search for a prenatal/postpartum support organization in your area, visit Postpartum Support International.
Know When To Call the Doctor
Being pregnant can be confusing, especially if it’s your first time. How do you know which twinge is normal and which one isn’t? Though in many cases, there is nothing to worry about, you should always call a health care provider if you have any of the following symptoms during your pregnancy:
- Pain of any kind
- Strong cramps
- Contractions at 20-minute intervals
- Vaginal bleeding or leaking of fluid
- Dizziness or fainting
- Shortness of breath
- Heart palpitations
- Constant nausea and vomiting
- Trouble walking, edema (swelling of joints)
- Decreased activity by the baby
Prenatal care providers would prefer that you err on the side of caution, which is why many offices provide after-hours support and access to an on-call provider. So don’t hesitate to pick up the phone.
