Ways to remain healthy during pregnancy

Pregnancy is a special time in your life, and taking care of your health is essential for both you and your baby. While pregnancy can come with its challenges, there are many practical ways to stay healthy and reduce risks. Distinguished consultant obstetrician Mr Nick Kametas explores some important strategies that can help you maintain your well-being throughout this period.

What should you eat for a healthy pregnancy?

A well-balanced diet is essential for maintaining a healthy pregnancy. Your body requires additional nutrients to support the growth and development of your baby. Focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Folic acid, iron, and calcium are especially important during pregnancy. Folic acid helps prevent birth defects of the baby’s brain and spine, while iron supports the increased blood volume in your body and prevents anaemia (low red blood cell levels). Calcium plays a vital role in developing strong bones and teeth in your baby. You can get these nutrients from green leafy vegetables, dairy products, lean meats, and fortified cereals.

Avoid raw or undercooked foods, as these can carry harmful bacteria, and limit caffeine intake. Fish can be a good source of omega-3 fatty acids, but avoid those high in mercury, such as swordfish or king mackerel.

How can you stay active safely?

Moderate physical activity can benefit both mother and baby during pregnancy. It helps reduce back pain, improves sleep, and boosts mood and energy levels.

Activities like walking, swimming, and prenatal yoga are generally safe for most pregnant women. However, avoid exercises that carry a risk of falling or abdominal trauma, such as contact sports or skiing. If you were not physically active before pregnancy, start with gentle activities and gradually increase the intensity as tolerated. Pay attention to your body's signals, and stop if you feel lightheaded, short of breath, or experience any discomfort.

Before beginning any exercise routine, it is a good idea to consult with your obstetrician to ensure the activity is safe for your specific pregnancy.

How much weight should you gain?

Weight gain is a natural and necessary part of pregnancy, but it is important to aim for a healthy range based on your starting weight. Gaining too little weight can result in a low birthweight baby, while excessive weight gain increases the risk of complications such as gestational diabetes and high blood pressure.

Your healthcare provider will guide you on the appropriate weight gain for your pregnancy. Typically, most women will gain between 11 and 16 kilograms during pregnancy, though this varies depending on your body mass index (BMI) before pregnancy.

What should you avoid to protect your health?

During pregnancy, it is crucial to avoid substances and activities that could harm you or your baby. This includes smoking, drinking alcohol, and using recreational drugs, all of which can lead to serious complications, including preterm birth, birth defects, and developmental delays.

Additionally, try to limit exposure to toxic chemicals and heavy lifting. Always wear your seatbelt when driving, positioning the lap belt under your bump and the shoulder belt between your breasts to protect both you and your baby in the event of an accident.

How can you manage stress?

Pregnancy can be an emotionally overwhelming time, but managing stress is important for your health. High levels of stress can affect your pregnancy, potentially leading to complications like preterm birth.

Simple relaxation techniques such as deep breathing, meditation, or spending time with loved ones can help you manage stress. Make sure to get enough sleep, and don't hesitate to ask for help if you are feeling anxious or overwhelmed.

Your mental health is just as important as your physical health, so talk to your healthcare provider if you experience persistent feelings of anxiety or depression during your pregnancy.

By following these guidelines and maintaining close communication with your healthcare team, you can increase your chances of having a healthy and successful pregnancy.

If you would like to book a consultation with Mr Kametas, simply visit his Top Doctors profile today.