Navigating Pregnancy: Top Do’s and Don’ts For Healthy Journey

Pregnancy is a significant and transformative journey in a woman’s life, and with that a lot of changes take place. It is a time filled with numerous physical, emotional and hormonal changes as the body prepares to nurture and support the growth of new life. Not only this pregnancy is attached to many other do’s and don’ts, which should be followed for the proper development of the baby and the well-being of the mom-to-be.

There are a lot of myths about what is ok to eat during pregnancy and it is commonly known to try to eat healthy while avoiding certain foods. So, before your bundle of joy arrives, here is a list of certain do’s and don’ts that highlights what you should worry about and what you shouldn’t!

Pregnancy Do’s

Get a lot of sleep

Prioritizing sleep during pregnancy is essential for both you and your baby. As sleep can become challenging during the nine months of pregnancy due to fluctuating hormone levels, anticipation and anxiety. However, if you feel tired, allow yourself to take quick naps or breaks whenever possible. Additionally, aim to get 7-8 hours of sleep each night and to get additional comfort and support you can invest in The Sleep Company’s Pregnancy Pillow which can be used during pregnancy and postpartum.

Eat a balanced diet

A balanced diet with equal nutritional value plays a vital role in nurturing your baby’s growth. Consume more fresh fruits, vegetables, proteins, and whole grains which include a lot of minerals and vitamins. Be mindful of avoiding particular food that carries a higher risk of foodborne illness or have potential adverse effects on the baby such as undercooked meat, unpasteurized dairy products, and certain fish with high-mercury content.

Engage in appropriate exercise

Regular physical activity is generally beneficial for both you and your baby during pregnancy. Moderate physical activity like walking, and prenatal yoga can help improve your overall fitness, promote better blood circulation, reduce discomfort and boost your mood. However, it is important to consult with your doctor before signing up for yoga.

Gain weight but smartly 

The notion of “eating for two” during pregnancy does not imply unrestricted indulgence in any food. Instead, expectant mothers should approach their dietary choices strategically and be mindful of portion sizes. It is important to note that gaining excessive weight. By being aware of

these guidelines and making informed choices, expectant mothers can ensure they provide their growing baby with the necessary nutrients without unnecessary weight gain.

Create a safe environment

Creating a safe environment for both yourself and your baby is paramount during pregnancy, and it is important to be aware of potential hazards and take appropriate safety precautions. Practicing good hygiene by regularly washing your hands with soap and water helps to reduce the risk of infections. Hence, maintaining clean and hygienic surroundings for you and your baby is important.

Practice self-care 

It’s crucial to prioritize self-care and stress management during pregnancy, as it can lead to various physical and emotional changes. Take time to engage in activities that promote relaxation, such as prenatal massage, meditation, or prenatal yoga. Seek support from your loved ones and consider joining prenatal support groups to connect with others who share similar experiences and gain valuable insights.

Pregnancy Don’ts

Don’t smoke

Smoking during pregnancy is strongly discouraged due to the considerable health risks it poses to both the mother and the developing baby. When a woman smokes while pregnant, it increases the likelihood of various complications, including ectopic pregnancy, miscarriage, placental problems, and preterm birth. Furthermore, children whose mothers smoked during pregnancy may experience long-term consequences, including behavioral problems, learning difficulties, ADHD, respiratory issues like asthma, and an increased likelihood of becoming smokers themselves later in life.

Avoid Alcohol

Alcohol consumption during pregnancy can have a significant impact on the development of your baby. Drinking alcohol while pregnant increases the risk of delivering a baby with fatal alcohol syndrome (FAS). It is characterized by a range of symptoms, including low birth weight, learning disabilities, behaviour problems, and delays in growth and developmental milestones.

If you are pregnant and struggling with alcohol consumption, it is crucial to seek help and support as soon as possible. Discussing your situation with your doctor is a critical step towards getting the assistance you need. The earlier you seek help, the better the chances of ensuring the health and well-being of your baby.

Don’t eat raw or deli meat

It is important to be cautious about consuming raw or undercooked meat and eggs during pregnancy as they carry the risk of foodborne illnesses, including listeriosis and toxoplasmosis. These conditions can result in severe, life-threatening illnesses that may lead to serious birth defects or even miscarriage. Deli meats — including hot dogs, sausages, smoked salmon, and other cured meats — can cause foodborne illness. Meats that are sliced have far more surface area for bacterial growth. It’s also important to eat pasteurized (not raw) milk and cheese. Always wash produce to help eliminate harmful bacteria.

Avoid hot tubs and jacuzzi

While hot tubs, jacuzzis, and saunas can be relaxing, they pose potential dangers for expecting mothers. Research indicates that using these facilities, particularly during the first trimester, may double the risk of miscarriage. Elevated body temperature from soaking in hot water can lead to complications for the baby, including an increased risk of birth defects. Therefore, it is advised for pregnant women to avoid exposing themselves to high-heat environments like hot tubs, Jacuzzis, and saunas to ensure the well-being and safety of both themselves and their unborn child.

Managing Stress and Overexertion:

It’s crucial to minimize excessive stress and overexertion during pregnancy to ensure the well-being of both the mother and the baby. Make self-care, relaxation, and stress management techniques a top priority.

The Takeaway

Remember, pregnancy is a temporary phase. Stay strong and be patient, knowing that the foods and activities currently off-limits will soon be accessible to you once more.