Health & Pregnancy

The best way to help yourself have a healthy pregnancy is to eat well, exercise regularly, get plenty of rest, and avoid things that could hurt your baby.

For more tips on how to have a healthy pregnancy, see the topic Quick Tips: Healthy Pregnancy Habits.

Eat well

• Try to get proper nutrition. Pay close attention to your folic acid, iron, and calcium intake and the need for slow, gradual weight gain. Women who are obese may have a different weight-gain goal than other women.
• A vegetarian diet requires special attention so that you get enough protein, vitamin B12, vitamin D, and zinc, in addition to the extra folic acid, iron, and calcium that all expectant mothers need. These nutrients are vital to your fetus's cellular growth, brain and organ development, and weight gain.
• Calcium is an important nutrient, especially during pregnancy. If you can't or don't eat dairy products, you can get calcium in your diet from nonmilk sources such as tofu, broccoli, fortified orange juice or soy milk, greens, and almonds.

For more information on eating well, see:

Healthy Eating: Changing Your Eating Habits

Healthy Eating: Making Healthy Choices When You Shop

Healthy Eating: Cutting Unhealthy Fats From Your Diet

Quick Tips: Adding Fruits and Vegetables to Your Diet

Stay active

• Exercise during pregnancy can help your body best handle labor, delivery, and recovery. Moderate activity such as brisk walking or swimming is ideal during pregnancy. Some women enjoy prenatal yoga. For more information, see the topic Yoga. Drink plenty of water before, during, and after you are active. This is very important when it?s hot out.

  Fitness: Walking for Wellness

• Do pelvic floor (Kegel) exercises during and after pregnancy. They strengthen your lower pelvic muscles. This may help prevent a long period of pushing during labor.² They also may help prevent urine control problems (incontinence) after childbirth.
• In addition to moderate exercise, the following stretching and strengthening exercises are well suited to pregnancy:
  • Back press
  • Backward stretch
  • Diagonal curl
  • Forward bend
  • Leg lift crawl
  • Pelvic rocking
  • Pelvic tilt
  • Tailor press
  • Tailor sitting
  • Tailor stretching
  • Trunk twist
  • Upper body bends

What to avoid

• Medicines that are not approved by your doctor or midwife
• Alcohol and drugs
• Tobacco smoke
• Sources of food poisoning that may cause listeriosis or toxoplasmosis infection, such as raw meat, poultry, or seafood; unwashed fruits or vegetables; and cat feces or outdoor soil that cats commonly use
• Fish that may contain mercury, such as shark, swordfish, king mackerel, tilefish, more than 6 oz (0.2 kg) of white albacore tuna per week, or fish caught in local waters that haven't tested as safe
• Hazardous chemicals, radiation, and certain cosmetic products
• Caffeine (Or limit your intake to 1 cup of coffee or tea each day.)
• Hot tubs and saunas
• Papaya, when at all unripe, because it can cause the muscles of the uterus to contract.³Contractions of the uterus can lead to a miscarriage.

What's okay when you're pregnant

• Sex causes no problems during an uncomplicated pregnancy, and sexual interest often changes during different phases of a pregnancy. If you are concerned about exposure to a sexually transmitted disease, avoid sex or use a condom.
• Working or going to school, if it isn't too physically demanding, is usually fine during pregnancy. Scale back if you're becoming too worn down as your pregnancy progresses. Talk to your doctor or midwife if you are at risk for preterm labor.
• Travel is usually a safe choice until later pregnancy. Talk to your doctor or midwife if you have any concerns. During your third trimester, it's best to stay within a few hours of a hospital, in case of sudden changes that need medical attention.
• Wearing a seat belt is vital to protect yourself and your baby during pregnancy.
• Massage during pregnancy is safe when it is done by a specially trained massage therapist.