Pregnancy is an ideal time to start taking really good care of you both physically and emotionally. You give yourself the best chance of having a problem-free pregnancy and a healthy baby if you follow a few simple guidelines:
· Organize your antenatal care early
Good antenatal care is essential to your baby's health. Choosing your carer early means you'll have months to build a good relationship in preparation for the birth. Even if you are not offered a choice of carer, you may be able to develop a rapport with one particular midwife or obstetrician you have met during the course of your pregnancy care.
· Eat well
Although you don't necessarily have to eat more when you are pregnant, it is important to eat a well-balanced and healthy diet. Many women go off certain foods, but it's always possible to substitute those with others that provide similar nutritional value.
Make sure that your diet includes some vegetables and fruit, some carbohydrates, some protein, which might be fish, meat, eggs, nuts, or pulses, and some milk and dairy foods, every day.
· Exercise regularly
A good exercise programmer can give you the strength and endurance you'll need to carry the weight you gain during pregnancy and to handle the physical stress of labour. It will also make it much easier to get back into shape after your baby is born.
If you are used to taking exercise in the form of a sport, you can continue with this as long as it feels comfortable for you, unless your particular sport carries a risk of falls or knocks. More gentle exercise such as walking, swimming, aqua-aerobics, and yoga are also very beneficial.
· Limit your alcohol intake
Since any alcohol you drink rapidly reaches your baby via your blood stream and placenta, you may decide to cut it out completely, or at least to monitor the amount you consume.
Women who drink heavily (over six units a day) on a regular basis during pregnancy are known to be at greater risk of giving birth to a baby with fetal alcohol spectrum disorders (FASD), which describes problems ranging from learning difficulties to more serious birth defects (BMA 2007:6).
· Cut back on caffeine
Coffee, tea, and cola-style beverages are mild stimulants, and although the research evidence is not clear, some researchers feel that too much caffeine may contribute to a risk of having a low birth weight baby, or increase your risk of miscarriage.
As with alcohol, it's best to err on the side of caution and you may prefer tocut down on caffeine significantly, or switch to decaffeinated coffee, tea, or fruit juices, instead, particularly in the first trimester. A refreshing alternative is a glass of mineral water with a twist of lime or lemon.
· Stop smoking
Women who smoke increase their risk of miscarriage, premature delivery, stillbirth, and cot death.
Smoking in the first trimester also slightly increases the risk of having a baby with a cleft lip or palate.
While it is best to give up smoking before you even try to conceive, any reduction in the number of cigarettes you smoke per day will give your baby a better chance.
· Get some rest
The fatigue you feel in the first and third trimesters is your body's way of saying "slow down". A nap in the middle of the day may seem like a luxury you can't afford, but you and your baby will both benefit. If you can't sleep, at least put your feet up and relax for 30 minutes or more, in whatever way suits you best.
If backache is disturbing your sleep, try massage, aquanatal classes, or exercise classes specifically for back care. Exercise and relaxation can also help with sleep problems related to stress. Try relaxation techniques, which are safe in pregnancy, such as yoga, stretching, deep breathing, and massage. Always tell the teacher of any exercise or relaxation class that you attend that you're pregnant or choose classes tailored for pregnant women.
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