10 tips for a healthy pregnancy

Healthy pregnancy tips: From prenatal care to preparing for baby

You’re pregnant — congratulations! But now what? Advice for a healthy pregnancy can vary from person to person, but here are 10 tips that anyone can follow. 

1. Find prenatal care. As soon as you have a positive pregnancy test, call an OB/GYN practice like TidalHealth OB/GYN and schedule an appointment. Attending your regular checkups is important, so your doctor can help keep you and your baby as healthy as possible. 
2. If you smoke, stop as soon as possible. It puts both you and your baby at risk for complications. It’s easier said than done, but there are many free resources to help you. You can even get free texts from SmokeFree.gov - just text QUIT to 47848.  
3. Stop drinking or using other substances. When you drink or use drugs, your baby is using them too. If you’re having trouble quitting, be upfront with your doctor, who can help you. There are excellent treatment options for pregnant women who are struggling with substance misuse but who want to give their baby a healthy start. 
4. Eat healthy foods. Your body is hard at work helping another little body develop, and you both need more protein, iron, calcium and folic acid. Fruits, vegetables, whole grains, dairy and lean proteins are good choices. A prenatal vitamin can help too. You need more calories as well, but “eating for two” doesn’t mean you need double portions of everything. Your doctor can tell you just how much weight is a healthy amount for you to gain. 

5. Know what not to eat. Unpasteurized milk or cheese, raw sprouts, hot dogs and deli meats, refrigerated meat spreads, store-made tuna salad or chicken salad, and certain fish such as swordfish, king mackerel, tile fish and shark all pose an extra risk during pregnancy, according to the U.S. Office on Women’s Health. 
6. Hydrate. Drinking plenty of water will help prevent some of the possible effects of pregnancy such as constipation and bladder infections, says the Office on Women’s Health. Worse, becoming dehydrated can cause premature or early labor. The Institute of Medicine recommends that pregnant women drink about 10 cups of fluids daily, and you might need even more. Don’t wait until you’re thirsty to hydrate. 
7. Exercise will help you stay fit and ready for labor. Don’t overdo it, but you should still aim for at least two hours and 30 minutes of moderate exercise a week. Being active can help you avoid some of the less-fun effects of pregnancy like varicose veins and even pre-eclampsia or gestational diabetes. It can even help you sleep better. Walking, swimming, cycling and other low-impact activities are usually good, safe choices. 
8. Use good dental hygiene. Pregnancy can cause your gums to swell or bleed more easily, so brushing and flossing might feel less comfortable, but it is important to maintain your dental health to prevent more serious tooth or gum disease. Keep going to your dentist for regular checkups, but let them know you’re pregnant, as they will likely put off any routine x-rays for safety. The March of Dimes says that you should brush or floss, but if you can’t, rinse your mouth with baking soda and water to reduce the amount of acid in your mouth. 
9. Get educated. You can view free educational videos about labor and delivery, breastfeeding and newborn care provided by TidalHealth Women's & Children's. You can also sign up there for a free pregnancy app, YoMingo, which helps you navigate each stage of your pregnancy, right up to a kick counter for when you’re in labor. 
10. Get ready for baby. The No. 1 thing you should do to prepare is to have a good infant car seat safely installed well before you feel your first contraction. You should also make sure your baby has a safe place to sleep - if using a hand-me-down crib or bassinet, check that it is up to current safety standards and has not been recalled. Don’t put blankets, pillows or stuffed animals in your baby’s sleeping area - those may pose a suffocation risk.