Today, I’m super excited to share my top 30 healthy tips during pregnancy. Having been through this miraculous journey five times, each leading to the birth of my amazing kids, I’ve gathered some practical, tried-and-true advice that I wish someone had told me. Whether you’re a first-time mom or a seasoned pro, these tips are all about keeping you and your little one healthy and happy.
Top 30 Healthy Tips During Pregnancy
1 ) Balanced Diet
Eating right during pregnancy isn’t just for your health; it’s vital for your growing baby. Focus on a variety of fruits, vegetables, whole grains, lean proteins, and dairy products. These foods provide essential nutrients like folic acid, iron, and calcium, crucial for your baby’s development. Avoid foods with empty calories and prioritize nutrient-rich options. A balanced diet supports every stage of your baby’s growth.
2) Stay Hydrated
Drinking enough water is essential for your health and your baby’s development. Water helps form the amniotic fluid, assists in nutrient delivery, and aids in digestion and waste removal. Aim for at least 8-10 glasses a day. If you’re experiencing nausea, sipping water slowly throughout the day can help. Staying well-hydrated also helps prevent urinary tract infections, which are common during pregnancy.
3) Regular Prenatal Checkups
Regular visits to your healthcare provider are important. They ensure both you and your baby are healthy and developing properly. During these visits, your doctor will monitor your baby’s growth, check your vitals, and perform necessary screenings. This is also a great time to discuss any concerns or questions you might have about your pregnancy.
4) Prenatal Vitamins
Prenatal vitamins are essential for filling nutritional gaps. They contain vital nutrients like folic acid, which is crucial for preventing neural tube defects. Iron supports your increased blood volume and calcium strengthens your baby’s bones. Start your prenatal vitamins as early as possible, ideally before conception or as soon as you know you’re pregnant.
I recommend setting a reminder on your phone as well if you aren’t accustomed to taking pills everyday; it’s easy to forget if you aren’t in that habit.
5) Exercise Regularly
Regular exercise benefits both you and your baby. It can help manage weight, reduce pregnancy-related discomforts, and may contribute to smoother labor. Safe options include walking, swimming, and prenatal yoga. Always check with your doctor before starting any new exercise routine, especially if you have any pregnancy complications.
6) Get Enough Sleep
Sleep is crucial during pregnancy. Your body is working extra hard, and rest helps you recover. Aim for 7-9 hours of sleep per night. If you’re having trouble sleeping, try using pregnancy pillows for support. Keeping a regular sleep schedule and creating a relaxing bedtime routine can also help improve sleep quality.
7) Avoid Harmful Substances
Alcohol, tobacco, and recreational drugs can have serious negative effects on your baby’s development. These substances can lead to complications such as premature birth, developmental delays, and birth defects. It’s vital to avoid these substances entirely during pregnancy for your baby’s health.
8) Limit Caffeine
Too much caffeine can increase the risk of miscarriage and low birth weight. It’s recommended to limit your caffeine intake to less than 200 mg per day. This includes all sources of caffeine, not just coffee, so be mindful of the content in tea, soft drinks, and chocolate.
9) Educate Yourself
Knowledge is power, especially when it comes to pregnancy. Educating yourself about the changes in your body, what to expect during labor, and how to care for your newborn can make you feel more prepared and less anxious. There are numerous resources available, including books, online courses, and local classes.
I clearly remember sitting in our prenatal birthing classes with my first pregnancy and realizing that an epidural was basically a needle in your spine. It was our last class and I was due very soon after that class, and I was in full on panic mode thinking of that needle. Now this was back in 2002 and there is so much more information out there now that people just stumble upon on TikTok, but
I still recommend reading up on it.
10) Manage Stress
High stress levels can negatively impact both you and your baby’s health. Find relaxation techniques that work for you, like deep breathing, meditation, or prenatal yoga. It’s also important to ask for support from friends, family, or professionals when needed.
11) Healthy Weight Gain
Gaining the right amount of weight is important for your baby’s growth and development. The amount of weight you should gain depends on your pre-pregnancy weight. Your doctor can give you personalized advice on healthy weight gain and nutrition.
12) Eat Fiber-Rich Foods
Fiber helps with digestion and can reduce the risk of constipation and hemorrhoids, common issues during pregnancy. Include plenty of fiber-rich foods like whole grains, fruits, vegetables, and legumes in your diet. Drinking plenty of water also helps fiber do its job.
13) Wear Comfortable Clothing
As your body changes, comfort becomes a priority. Choose clothes that are loose and breathable. Maternity wear is designed to provide the support and comfort you need as your body grows. Don’t forget about comfortable shoes, as feet can often swell during pregnancy.
14) Practice Good Posture
Maintaining good posture is important as it can help alleviate back pain, a common issue during pregnancy. As your center of gravity shifts, try to stand up straight and use ergonomic chairs that support your back. When picking things up, bend your knees and squat rather than bending at the waist.
15) Stay Informed About Medications
Some medications can be harmful during pregnancy. Always consult your healthcare provider before taking any prescription or over-the-counter drugs. This includes seemingly harmless things like certain herbal remedies and supplements.
16) Prepare for Breastfeeding
If you’re planning to breastfeed, start preparing during pregnancy. Educate yourself about the process, potential challenges, and how to overcome them. Consider attending breastfeeding classes and talk to a lactation consultant for personalized advice.
17) Keep Track of Baby’s Movements
Paying attention to your baby’s movements is a good way to monitor their health. You’ll start to notice a pattern in the third trimester. If there’s a significant decrease in movement or a change in the pattern, contact your healthcare provider immediately.
18) Stay Up-to-Date on Vaccinations
Certain vaccinations are important during pregnancy to protect you and your baby. The flu shot and Tdap (tetanus, diphtheria, and pertussis) vaccine are
commonly recommended. These vaccines not only protect you but also provide early protection for your baby after birth. Discuss with your healthcare provider which vaccinations are appropriate during your pregnancy.
19) Practice Kegel Exercises
Kegel exercises strengthen your pelvic floor muscles, which support the uterus, bladder, and bowels. Strong pelvic floor muscles can help during labor and aid in recovery after childbirth. The best part about Kegels is they’re discreet and can be done anywhere – while sitting, standing, or lying down.
20) Reduce Exposure to Toxins
Certain chemicals and environmental toxins can be harmful during pregnancy. This includes some cleaning supplies, paint fumes, and certain beauty products. Opt for pregnancy-safe products and wear gloves and masks if you can’t avoid exposure. Ensure good ventilation when using any chemical products.
21) Eat Small, Frequent Meals
Eating smaller, more frequent meals can help manage common pregnancy symptoms like heartburn and nausea. It also helps maintain stable blood sugar levels, which is important for your energy levels and overall well-being. Include a mix of protein, carbohydrates, and healthy fats in each meal.
22) Mind Your Dental Health
Hormonal changes during pregnancy can affect your gums and teeth. Increased blood flow can make your gums more sensitive and prone to bleeding. Regular brushing, flossing, and dental checkups are key to maintaining good oral health during pregnancy.
23) Avoid Raw or Undercooked Foods
Raw or undercooked meats, fish, and eggs can harbor harmful bacteria and parasites, like listeria and salmonella. These can be particularly dangerous during pregnancy, leading to complications like miscarriage or stillbirth. Always ensure your food is cooked thoroughly.
24) Limit Exposure to Illness
Your immune system is slightly compromised during pregnancy, making you more susceptible to infections. Avoid close contact with sick people and practice good hygiene, including frequent handwashing, to reduce your risk of catching infections.
25) Wear a Seatbelt Properly
Wearing a seatbelt is crucial for your safety and your baby’s. The lap belt should sit under your belly, across your hips, and the shoulder belt should go between your breasts and off to the side of your belly. Never place the belt over or above your belly.
26) Stay Positive
Keeping a positive outlook during pregnancy can improve your overall experience. Surround yourself with supportive people, focus on the joy of becoming a mom, and take time to relax and enjoy this special period in your life.
27) Learn About Labor
Understanding the labor and delivery process can help reduce anxiety and fear. Childbirth classes offer valuable information and can teach you coping mechanisms for labor pain. Discuss your birth plan and any fears with your healthcare provider.
I also personally recommend that you read up on c-sections as well. With my second daughter, Kaitlyn, I went into the hospital to be induced and my ob-gyn discovered that she had turned sideways and her arm was going down the birth canal. They took me straight in for a c-section. I was so scared because I wasn’t expecting this at all, and had so many questions. Even if you don’t think that a c-section is even a possibility for you, take some time to read up on it, just in case.
28) Pack a Hospital Bag Early
Prepare your hospital bag a few weeks in advance. Include items for your stay, like comfortable clothes, toiletries, and any specific items you want for your labor and delivery experience. Don’t forget essentials for your baby, like a going-home outfit and a car seat.
29) Discuss Birth Plans
Talk about your birth preferences with your partner and healthcare provider. While it’s important to be flexible, having a plan can give you a sense of control.
30) Cherish the Experience
Pregnancy is a special time. Take moments to bond with your baby, document your journey, and enjoy the unique experience of bringing a new life into the world.
And there you have it – my 30 go-to tips for a healthy pregnancy! I’ve walked this path five times, each experience unique and filled with its own joys and challenges. From my heart to yours, I hope these tips offer some guidance and reassurance. Remember, every pregnancy is different, and what works for one may not work for another. The key is to listen to your body, consult with your healthcare provider, and embrace this special time.
