11 Tips for a Healthy Pregnancy

One of the top tips for a healthy pregnancy is to be sure you’re taking care of your mental health. Learning you’re pregnant can bring about a whirlwind of thoughts, feelings and emotions. It’s important to stay in tune with how you’re feeling, and in some cases it may be necessary to seek professional help to work through the pregnancy months. There will be ups and downs throughout, so tuning in to your emotions, thoughts, and feelings should be top priority.

Prenatal vitamins provide essential minerals and nutrients for a healthy pregnancy, but it can be difficult to know whether or not you’re getting all the nutrients necessary.

“The good news,” said OB-GYN Dr. Marta Perez in her YouTube series, “is that those who have access to high-quality nutrition in developed countries often are able to obtain the appropriate amount of vitamins and minerals through nutrition, with one important exception, and that is folic acid.”

With that in mind, when choosing a prenatal vitamin in 2022 it’s now recommended that the supplement include 400 micrograms (mcg) of folic acid in addition to 150 mcg iodine, 1000 milligrams of calcium, and Omega 3 fatty acids. Also, talk with your doctor about your iron levels and whether or not you’ll need to supplement this important mineral to alleviate the risk of iron-deficiency anemia.

While your prenatal vitamins will include a portion of the daily recommended allotment of Vitamin D, it’s a good idea to spend at least 15 minutes each day outside. Taking in the sun’s rays can bolster your levels when proteins in your skin absorb UV B radiation, which it then converts to Vitamin D3. Vitamin D helps your body absorb calcium and phosphate which are integral to the development of your baby’s teeth, bones, organs, and nervous system.

Maintaining dental health during your pregnancy is an important part of your overall health. But if you’ve ever chipped a tooth or felt a cavity coming on, you’ve likely asked yourself, “Can I go to the dentist while pregnant?”

“Be assured that the prevention, diagnosis and treatment of oral conditions including x-rays are safe during pregnancy, and should a procedure be needed while pregnant, local anesthesia is also safe,” Dr. Emily Skibinski explained in a video for her Wisconsin-based Dental Associates practice.

The American College of Obstetrics and Gynecology has stated that because only the birthing parent’s mouth is exposed to radiation during an x-ray, dental x-rays do not produce enough radiation to harm a fetus or embryo.

“We recommend that women receive care regardless of the stage of pregnancy and the second trimester is typically the best time for procedures to be completed.”

Maintaining a regular exercise routine is key to a healthy pregnancy, although it is important to create a workout that helps rather than hinders your pregnancy. Yoga is a great way to stay fit while expecting.

“During my first pregnancy, I struggled with lower back pain in my third trimester. I learned that I had a very weak core.” Lynn F. told Mom.com. “So, during my next two pregnancies, I began practicing yoga and noticed a significant difference in how I moved and felt in the third trimester compared to the first time around.”

It’s important that your vaccinations are current, including those for chickenpox, rubella, measles, and even the flu. Similarly, ensuring you’re fully vaccinated against COVID-19 is imperative to the health of both yourself and your baby.

The Center for Disease Control and Prevention (CDC) indicates that those who are pregnant can face an increased risk of complications should they develop COVID-19. The COVID-19 vaccination is safe and effective. Getting vaccinated and boosted not only protects your health but that of your baby as well.

Typically, most over-the-counter medications like antihistamines for allergies, Tylenol for colds and flu, topical creams for rashes and skin irritation, and medication for constipation or diarrhea are well-tolerated during pregnancy.

No medication is 100% safe during pregnancy, however. Everything you ingest goes into your bloodstream and can pass to the placenta which is why it’s important to talk with your doctor about any medications or supplements you may be taking if you’re trying to conceive or if you suspect you may be pregnant.

Also keep in mind that “natural” remedies carry their own risks; make sure to check with your doctor before starting on any herbal supplements, teas, or essential oils if you’re pregnant. Also, check with your pediatrician before using any aromatherapy oils around children.

Exposure to cat feces can cause toxoplasmosis — a disease transmitted through dirt, cat feces or undercooked meat — which is dangerous for unborn babies.

If you have a cat, consider getting someone else in the family to change the litter box. Or, purchase an automated cat litter box to minimize exposure. It’s important to also keep cats off of tables and counters to eliminate the ris of cross-contamination from the cats’ paws to the cooking surface. Cleaning with anti-bacterial surface sprays or those with added bleach can help mitigate this risk if you have a cat that won’t stop jumping on top of everything.

One of the most common tips for a healthy pregnancy is to ensure your diet is full of Omega-3 fatty acids. As mentioned, this healthy fat is essential to your baby’s development and offers a wide-range of health benefits for the birthing parent.

Fatty fish like salmon, tuna and trout are excellent sources of Omega fatty acids and a great addition to your diet. If you’re not a fan of fish, ask your doctor if a supplement would be appropriate.

Watching what you eat is important all the time, but when pregnant there are a few specific foods to avoid. Those who are pregnant are often reminded to avoid sushi, undercooked meats and some deli meats due to the risk of listeria.

Lean meats, green, leafy vegetables, beans, legumes, fruits and dairy products are recommended when pregnant, as is choosing healthy snacks when cravings set in. There is of course, leeway when it comes to cravings; all things in moderation but the bulk of your meals should be healthful and nutrient-dense.

Both smoking and drinking alcohol can lead to adverse effects during pregnancy. It’s best to err on the side of caution and avoid both before and during pregnancy, as well as while nursing after baby is born. Smoking during pregnancy has been associated with placental issues, miscarriage, premature birth, premature labor and stillbirth.