Healthy Habits Important During Pregnancy
So, what should you do if you want to become pregnant or have become pregnant?
In the simplest explanation — eat right, exercise, be cautious with medicine, get plenty of sleep, take your vitamins and no smoking or drinking alcohol. The rule of thumb, said obstetrician and gynecologist Dr. Trenace Dubreuil, is check with your doctor about any concerns or before doing anything you fear may put your baby at risk.
Exercise
It’s OK to exercise while pregnant. As a matter of fact, it’s recommended as long as there are no complications during pregnancy. Women should check with their doctor, especially if they did not exercise regularly before becoming pregnant.
Generally, whatever exercise you did before pregnancy, you can continue during pregnancy.
Walking is especially good. Some exercises might need modification during pregnancy. You shouldn’t lay flat on your back after the first three months of pregnancy, and avoid exercises or sports that create a risk of falling. Contact sports should be stopped.
Pregnant women should avoid extreme heat and altitudes over 6,000 feet during exercise. Stay hydrated during exercise and avoid prolonged standing.
Nutrients
There are certain nutrients recommended before and during pregnancy.
Folate, or folic acid in its synthetic form, helps prevent abnormalities of the brain and spinal cord. In it’s natural form, folate can be found in foods such as fortified cereal, green leafy vegetables, beans, asparagus, oranges or orange juice and peanuts. The March of Dimes and the Centers for Disease Control and Prevention recommends 400 micrograms of folic acid a day beginning three months before pregnancy. Usually, women take prenatal vitamins to ensure they get this amount.
Calcium, protein and iron are also important nutrients during pregnancy.
Food and drink
The rules of a healthy diet don’t really change much during pregnancy, but pregnant women do need about 300 more calories a day, according to the American College of Obstetricians and Gynecologists. Eat six to 11 servings of grain products, three to five servings of vegetables, two to four servings of fruits, four to six servings of milk and milk products and three to four servings of meat and protein foods. Choose foods low in fat and high in fiber.
Try water or milk instead of soft drinks and caffeine beverages. Dubreuil suggests fruit juice in moderation since some brands are high in sugar. Eating too much sugar during pregnancy can act as a growth hormone to the baby, she said.
While one glass of wine for a special occasion may not be a big deal, drinking too much alcohol while pregnant can create the risk for fetal alcohol syndrome. So, Dubreuil said, it’s best to avoid alcohol when pregnant.
“We don’t know what the threshold is,” she said.
Avoid raw or undercooked food as pregnant women and their unborn babies are more at risk for foodborne illnesses. Swordfish, shark, king mackerel and tilefish all contain higher levels of mercury and should also be avoided, according to the U.S. Food and Drug Administration. Albacore tuna should be limited to 6 ounces a week. However, canned light tuna, shrimp, salmon, pollock and catfish are OK but should be limited to about two meals.
Medicine
The fact is pregnant women get sick, and taking medicines during pregnancy is tricky because there are so many unknowns about the effects of medicines on an unborn baby. In general, pregnant women should not take aspirin or ibuprofen (the main ingredient of Advil and Motrin) or herbal supplements. Some medicines have different risks depending on the time of pregnancy.
If you’re on regular medication before you get pregnant — such as an anti-depressant or blood pressure medication — talk with your doctor about whether you should keep taking the medication or if you should take a different type that is safer for your baby.
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