Being Healthy Before and During Pregnancy

Your physical health before you get pregnant can affect the health of your baby. The material below will assist you in understanding how to properly prepare your body before you get pregnant.

If you are trying to become pregnant or are already pregnant, it is more important than ever to take care of yourself both physically and emotionally. Your chances of having a healthy pregnancy and a healthy baby will increase greatly if you follow the guidelines, adapted from the websites listed at the bottom of the page, below:

1. Take prenatal vitamins.  Most prenatal supplements contain more folic acid, iron, and calcium than you will find in a standard multivitamin. Pregnant women need to be sure to get enough of these nutrients, especially folic acid, which greatly reduces a baby's risk of developing neural tube birth defects such as spina bifida. Ideally, you should start taking 400 micrograms of folic acid a day at least three months before getting pregnant, and up the dose to 600 mcg when your pregnancy is confirmed.  Eat a healthy diet that includes foods that contain folate, the natural form of the vitamin. Such foods include fortified breakfast cereals, beans, leafy green vegetables and orange juice.  Do not take any additional supplements or herbal preparations without your health provider's approval.

2. Get a pre-pregnancy checkup or start prenatal care. Your health care provider can help you stay as healthy as possible. She or he can explain how pregnancy might affect you, review any medications you are taking and make sure you are up to date on immunizations.  Go to the dentist before you get pregnant to be sure your teeth and gums are healthy. Hormonal shifts during pregnancy can make you more susceptible to gum disease. Increased progesterone and estrogen levels can cause the gums to react differently to the bacteria in plaque, resulting in swollen, bleeding, tender gums.

3. Eat right, maintain a healthy weight and get fit.  Avoid foods high in fat and sugar. Avoid undercooked eggs and meat, unpasteurized milk and juice, raw seafood, and soft cheeses to avoid ingesting bacteria that could harm your baby. Also avoid certain fish that may contain mercury or other contaminants.  Also, cut back on caffeine. If you are overweight, try to lose weight before you start trying to get pregnant. To decide whether patients weigh too much or too little, health care providers use a formula called body mass index, or BMI. The formula is based on height and weight. Exercise is a good way to help control weight, build fitness and reduce stress. Talk to your health care provider about activities that are both safe and beneficial.

4. Stop smoking and avoid secondhand smoke. The best time to stop smoking is before you get pregnant.  Smoking during pregnancy can put your baby at risk for certain serious health problems. Smoking increases the risk of miscarriage, growth problems, placental abruption, and premature delivery. Some research has even linked smoking to an increased risk of having a baby with a cleft lip or palate. Even if you are not a smoker, stay away from secondhand smoke.

5. Do not drink alcohol.  Drinking any kind of alcohol (liquor, wine, beer, wine coolers, etc.) puts your baby at risk for miscarriage and serious physical and mental problems. The alcohol you drink reaches your baby rapidly through your bloodstream and across the placenta, and your baby can end up with higher levels of blood alcohol than you have. As little as one drink a day can increase your odds of having a low-birthweight baby and increase your child's risk for problems with learning, speech, attention span, language, and hyperactivity.  Women who have more than two drinks a day are at greater risk for giving birth to a baby with fetal alcohol syndrome (FAS).

6. Do not use illegal drugs. Taking street drugs can put your baby at risk for miscarriage, preterm delivery and serious physical and mental problems. Stop using any illegal drugs before you try to get pregnant and stay clean throughout your pregnancy.

Any drug you use gets into your baby's bloodstream as well. Some studies suggest that marijuana may restrict your baby's growth and cause withdrawal symptoms (like tremors) in your newborn. Using cocaine is extremely dangerous. It restricts the flow of blood to the uterus and may lead to miscarriage, growth problems, placental abruption, or premature delivery. Your baby could be stillborn or have birth defects or developmental and behavioral problems. If you have a drug problem, get help now.

7.  Cut back on caffeine.  Although most experts agree that one or two 8-ounce cups of coffee a day will not harm your baby, heavy caffeine consumption has been linked to a higher risk of miscarriage, and some studies suggest that excessive caffeine intake may slightly increase your risk of having a low-birthweight baby. Caffeine has no nutritive value and may even cause you to lose a small amount of calcium. It is also a stimulant, so it can make it even harder for you to get a good night's sleep, give you headaches, and contribute to heartburn. So limit your consumption or consider switching to decaffeinated coffee or tea. Remember that other things, including many sodas and chocolate also contain caffeine.

8. Avoid infections. Some infections can harm a developing baby. Wash your hands frequently. Stay away from potentially unsafe food. Cook all meat and eggs thoroughly. Wash all fruits and vegetables well. Avoid unpasteurized milk products. Stay away from rodents, including pet mice, hamsters and guinea pigs.  Avoid handling cat litter or soil; they can contain a parasite that causes an infection called toxoplasmosis. Avoid sexually transmitted infections. Have sex with only one person who does not have other sex partners and/or use a condom when having sex.

9. Avoid hazardous substances and chemicals.  Some cleaning products, pesticides, solvents and lead in drinking water from old pipes can be dangerous to your baby. Avoid chemicals and paint. Reduce your risk by wearing rubber gloves and working in a well-ventilated area.  Some jobs can be hazardous to you and your unborn child.  Talk to your doctor or midwife about what your daily routine involves so you can come up with ways to avoid or eliminate hazards in your home and workplace.

10.  Exercise regularly.  A good exercise program can give you the strength and endurance. It will also make getting back into shape after your baby's born much easier. Exercise is a great way to reduce stress and stress is not good for you or your baby—before, during, or after pregnancy. Some research suggests that staying active can boost your level of serotonin, a brain chemical linked to mood.

11. Get some rest.  The fatigue you feel in the first and third trimesters is your body's way of saying "slow down." So listen up and take it easy as much as you can.  Relaxation techniques such as yoga, stretching, deep breathing, and massage are all great ways to combat stress and get a better night's sleep.

12. Take care of your emotional health.  Many women feel like they are on an emotional roller-coaster at one time or another during pregnancy. But if your mood swings are extreme or interfering with your daily life, you may be suffering from depression and may need some help from your health care provider or a mental health professional.