Pregnancy and Health

Tips for a healthy, happy pregnancy.

GOING TO THE DOCTOR

See a doctor or certified nurse-midwife as soon as your pregnancy is confirmed. If money is a concern, please let the staff at the clinic know. We can provide you with many options and referrals.

STD'S

If there is a chance you have been exposed to an STD, get tested immediately because these can harm your baby.

GETTING RID OF BAD HABITS

Illicit drugs, alcohol, and cigarette smoke should be avoided at all costs. Even moderate amounts of alcohol and over-the-counter medications can be harmful. Consuming too much caffeine has been linked to higher rates of miscarriage and low birth weight babies.

WEIGHT

If you're significantly overweight, the time to lose weight is before you get pregnant - through a sensible program of daily exercise, eating plenty of fruits and vegetables, drinking sufficient water, and reducing the size of your food portions. However, if you're overweight, here's some encouragement- "The extra padding on your hips and thighs...will serve you well as you embark on Project Baby. Women who have too little body fat...face an increased risk of having a low birth weight baby."

Ordinarily, the idea of gaining weight may not thrill you. However, make no mistake about it - it's good to gain weight when you're pregnant. Eating disorders are dangerous any time, but especially when you are pregnant.

Most women don't gain that much weight during their first trimester; some will even lose a couple of pounds if they have significant nausea or vomiting.

Weight-Gain Guidelines:

Underweight before pregnancy: 28 to 40 pounds
Normal weight before pregnancy: 25 to 35 pounds
Overweight before pregnancy: 15 to 25 pounds
Obese before pregnancy: 10 to 15 pounds
Carrying twin: 35 to 45 pounds

Where does the weight come from?

Baby: 6 to 8 lbs.
Placenta: 1 to 2 lbs.
Increased fluid volume: 2 to 3 lbs.
Increased blood volume: 3 to 4 lbs.
Amniotic fluid: 2 lbs.
Enlarged uterus: 2 lbs.
Enlarged breasts: 1 to 2 lbs.
Stored fat and protein: 6 to 8 lbs.

NUTRITION

At no time in your life is nutrition more important than before and during a pregnancy and while you are breastfeeding.

Key nutrients to include during pregnancy (talk to your doctor about vitamin supplements):

-folic acid
-iron
-calcium
-zinc
-omega-3 fatty acids

Eat four servings of protein each day, especially chicken, turkey, soy, white tuna, lean beef, and fish.

One serving could consist of:

-three ounces of meat
-two tablespoons of peanut butter (the natural version is better)
-one cup of yogurt
-one ounce of cheese
-one egg
-1/4 cup of cottage cheese
-1/2 cup of beans

Eat at least 2 and one half cups of fruits and vegetables daily.

Try to eat whole grains such as brown rice, beans, long-cooking oatmeal, and 100 percent whole grain bread.

Drink 6 to 8 glasses of water per day. If you drink fruit juice, make sure it is 100 percent fruit instead of fruit flavored drinks that contain sugar.

Eliminate your intake of candy bars, chips, snack foods, fast foods, soda, and desserts that have white flour and sugar.

Avoid sugar-free products made with saccharin and aspartame, which have been linked to possible birth defects.

EXERCISE

Exercise a minimum of 30 minutes a day, four to five times a week. Great exercises include brisk walking, swimming, and stationary cycling.

Exercise cautions:

-avoid getting overheated-especially in the first trimester

-do not exceed 60 percent of your maximum heart rate (about 140 beats per minute)

-stop before you're exhausted

-avoid hazardous sports such as speed bicycling, horseback riding, surfing, and skiing after the fourth month.

-avoid heavy lifting- no more than 25 pound weights

EMOTIONS

Don't be surprised if you feel extra weepy while you're pregnant. Hormones fluctuate throughout pregnancy. Nonetheless, it's not normal to experience severe depression. So, if you get the blues and they last for more than several days, contact your health-care provider.

PREGNANCY DO'S AND DON'TS

Do:

-wear cotton underwear.

-take prenatal vitamins.

-wear your seat belt (position your lab belt under your abdomen).

-get enough sleep (at least 8 to 9 hours per night).

-take childbirth classes to prepare for baby's arrival.

Don't:

-use any medications unless approved by your health care provider (even over-the-counter ones).

-sit in a hot tub or sauna.

-use an electric blanket

-wear regular pantyhose after the 17th week of pregnancy. After this week, wear maternity hose.

Resource: Focus on the Family