Pregnancy Fundamentals

Being a good parent begins long before a baby is born. Women should begin taking care of themselves before they start trying to get pregnant. Since nearly half of all pregnancies are not planned, it’s often difficult for women to make sure they are creating a healthy environment for conception, but in reality, what’s good for the baby is also good for the mother in terms of optimum health. So perhaps we should all ‘baby’ ourselves just a bit and start practicing a healthy lifestyle right now.

Let’s take a look at some great ways to do this.

Women who want to become pregnant should take a vitamin with folic acid every day (400 micrograms) to reduce the risk of birth defects of the brain and spine. Equally important is a healthy diet with fortified foods (enriched grain products, including cereals, rice, breads, and pastas) and foods with naturally occurring folate (like orange juice, green leafy vegetables, beans, broccoli, asparagus, peas, and lentils).

A nutritious diet makes good sense. It should include 6-11 servings of grain products (try to get whole grains), 3-5 servings of vegetables, 2-4 servings of fruits, 4-6 servings of milk and milk products, and 3-4 servings of meat and protein foods daily—such as skinless chicken, fish, beans, tofu, and nuts—provides the body with necessary nutrients. Don’t forget that foods low in fat and high in fiber are important to a healthy diet.

When making other food choices, select unrefined sources of carbohydrates such as whole grain breads and brown rice. Good choices for fat in the diet include olive oil, canola oil, safflower oil, sunflower oil, and corn oil. Also, avocados and nuts are rich in heart healthy fats.

Also be sure to consume two or three servings weekly of fatty fish (but make sure to avoid foods which may be high in mercury, such as swordfish and even tuna), flaxseed or flaxseed oil to provide your body and your baby’s with important omega-three fatty acids. These nutrients are essential for healthy growth of your baby’s rapidly-growing brain and body tissues.

Drinking at least 6 to 8 glasses of water, fruit juice, or milk every day helps to keep the body properly hydrated.

Physical activity is a key to health throughout all the stages of our lives, and is particularly important to women who are, or hope to be pregnant. Yoga, walking, swimming, and cycling on a stationary bicycle are generally considered safe exercises for pregnant women. Regular exercise during pregnancy will boost your energy level, enhance your self-image, prepare you for labor, and speed your recovery post-partum.

Finally, be sure to get plenty of rest. Getting adequate sleep is always essential, and is particularly important for women who are trying to conceive or are pregnant.

Make Lifestyle Changes

Smokers should quit. It is associated with low birth weights, and has also been linked to infertility, miscarriages, ectopic (tubal) pregnancies, infant mortality and childhood morbidity. Additionally, cigarette smoking may cause long-term learning disabilities. Secondary smoke will also harm a mother and her developing baby, so avoiding smokers and smoky environments is also advisable.

Avoid illegal drugs completely, eliminate alcohol and limit caffeine intake. There is no known safe amount of alcohol a woman can drink while pregnant. To avoid the possibility of fetal alcohol syndrome, which is characterized by growth retardation, facial abnormalities, and central nervous system dysfunction, women who want to, or think they may be pregnant should simply not drink alcoholic beverages. Although most people know caffeine is found in tea, coffee, soft drinks and chocolate, they may not realize that it is also found in more than 200 foods, beverages, and over-the-counter medications.
Be aware of possible exposure to toxic substances and chemicals like cleaning solvents, lead, mercury, insecticides, and paint (including fumes), and stay away!