Ask questions such as, “How much experience do you have?” and “Are you comfortable with me designing my own birth plan?” Consider a doula or midwife if you are interested in a home birth or a non-traditional birth, such as a water birth.
See your physician every 4 weeks until you are 28 weeks pregnant. See your physician every 2 weeks from the time you are 28 weeks to 36 weeks pregnant. See your physician once a week (or more often, as per your doctor’s instructions) after the 36th week of pregnancy. [2] X Research source
Don’t participate in any high-impact exercises (long runs or HIIT workouts) or contact sports (soccer, rugby, football), as these put you at a high risk for injury. Overheating can be dangerous to your baby, so make sure you always keep cool by having a fan and cold water at the ready. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Make sure to talk to your doctor before changing your exercise routine or starting a new one. Staying active when you’re pregnant will keep your joints and ligaments loose, which will make giving birth easier. [4] X Expert Source Jade Giffin, MA, LCAT, ATR-BCArt Psychotherapist Expert Interview. 30 October 2020.
Sleep on your left side, as this relieves pressure on your back. Other positions also risk cutting off the circulation to a major vein. Don’t take any sleeping pills while pregnant, unless prescribed and approved by your doctor.
Folic acid (folate) Iron Zinc Calcium[5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Underweight women (BMI less than 18. 5) should gain 28–40 pounds (13–18 kg). Women at a healthy weight (BMI between 18. 5-24. 9) should gain 25–35 pounds (11–16 kg). Overweight women (BMI between 25-29. 9) should gain 15–25 pounds (6. 8–11. 3 kg). Obese women (BMI higher than 30) should gain 11–20 pounds (5. 0–9. 1 kg). [6] X Research source
You may, depending on where you live, benefit from free or discounted dental treatment. Ask your primary care doctor about this possibility.
Therefore, if you’re pregnant with a single baby you should eat 300 extra calories, for twins you should eat 600 extra calories, and for triplets you should eat 900 extra calories per day. These numbers will vary slightly depending on your starting weight before pregnancy, but will remain close to 300 calories. The calories you consume should be healthy calories—not those from junk food or fast food. One of the primary goals of eating more is to supplement your body and the child with the vitamins and minerals necessary for development.
You can get lots of vitamin C from citrus fruits, papaya, strawberries, broccoli, cauliflower, tomatoes, Brussels sprouts, and red peppers (among other foods).
Great sources of healthy proteins include eggs, Greek yogurt, legumes (beans), tofu, peanut butter, and lean meats.
Great sources of calcium include yogurt, hard cheeses, milk, and spinach. Vitamin D is important to consume as well, as it is required for your body to absorb calcium. It is found in most of the same foods as calcium is, as well as in cereals and breads. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Foods that contain folic acid include kale, chard, spinach, squash, beans, nuts, and peas. All of these foods contain other helpful nutrients, so try to eat 1-2 servings of them per day.
Foods that contain high levels of iron include red meats, spinach, and iron-fortified whole grains (like certain breads and cereals). Get at least one serving of these iron-filled foods per day.
If you happened to consume alcohol prior to knowledge of your pregnancy, don’t worry - so long as you cease your drinking habits, it is unlikely you’ll experience alcohol-related complications. Some doctors and women believe that an occasional small glass of wine during pregnancy is okay. Talk to your doctor about this.
It is best to cut out caffeine from your lifestyle altogether, but some doctors believe up to 200 milligrams (equal to one 10oz cup of coffee) per day is safe. When possible, use caffeine-free or decaffeinated versions of coffee, tea, and soda. Foods that contain caffeine (like chocolate) are fine in moderation, because the levels are so low.
Avoid eating any shellfish, raw fish (like sushi/sashimi), rare or seared meat, and raw eggs.
Keep your consumption of any kind of fish - even the safe kinds - down to once or twice a week while pregnant.
Popular unpasteurized fresh cheeses include brie, feta, goat cheese, Camembert, and blue cheese. Hard cheeses, such as cheddar, Swiss, and Havarti are all safe to consume.
The MMR (measles, mumps, and rubella) and TDaP (Tetanus, Diphtheria, and Pertussis) immunizations should be given before you become pregnant. You can get a flu vaccine while you are pregnant. Speak to your healthcare provider if you have any concerns regarding immunizations.
Some studies have also shown that babies whose mothers’ smoked while pregnant grow up to be chronic smokers themselves. You should also avoid secondhand smoke.
If you’re a user of recreational drugs or are addicted, check into a rehab program. Ask your doctor for help finding a spot if you are having trouble. Maintain a drug free lifestyle beyond the birth of your child for your own health.
Avoid any environment where the temperature is above 101 °F (38 °C), and if you absolutely must be in such an environment, limit your time spent there to less than 10 minutes.
If you work or live in a place where you may come into contact with these toxins, do your best to avoid them at all times. Make lifestyle changes to do so, if necessary, like asking for a different assignment at work.
The litter box needs to be cleaned thoroughly at least once a day while you are pregnant. If you have to do it, wear gloves and then thoroughly wash your hands after.
Ginger may also help decrease nausea.
Don’t forget to establish regular bathroom breaks as well.
Speak to your healthcare provider about using a topical anesthetic to shrink swelling and reduce pain due to hemorrhoids.
If you experience pain in your bladder or while urinating, speak to your healthcare provider about the possibility of a urinary tract infection (UTI).
Allow yourself to process your emotions. Don’t try to force yourself to smile when you’re upset. It’s okay to let yourself cry for a few minutes! Take a break. If something is upsetting you, walk away. You can walk around the block or flip through a magazine until you feel better.
Indulge in a nap when you need to. Try to get rid of negative thoughts. For example, if you’re concerned about body image, remind yourself that your body is doing exactly what it should!
Have lunch with a friend. You can talk about any anxiety that you are feeling, or just relax and gossip! Ask your partner to take over more of the household duties. If you generally cook, ask them to make dinner a few times a week. If someone offers to help you, let them!
