100 Simple Health Rules Every Expectant Mother Should Follow

For most women, pregnancy brings both great joy and added stress. There are many health rules you must abide by in order to ensure the best future for you and your unborn child. While that is a huge responsibility, it isn’t productive for anyone to become overly consumed with the stress of pregnancy. Instead, you should arm yourself with knowledge. Below are 100 simple health rules every expectant mother should follow.

Diet

Not sure what to eat and drink while pregnant? Look to the helpful tips below.

1. The phrase “eating for two” is very misleading. It does not mean you should eat twice as much food. Instead, you are eating enough for you and a small baby. The ADA recommends that pregnant women consume 2,500 to 2,700 calories every day.
2. Never restrict your diet while pregnant, as your child may not get the right amount of vitamins, protein and minerals. This is no time for a fad diet or losing weight.
3. What you eat is just as important as how much you eat. Make every bite count towards helping you and your baby thrive.
4. Take a prenatal vitamin every day while pregnant. The earlier you start this in the pregnancy, the better. With planned pregnancies, you should be taking them before you even conceive.
5. Caffeine is a stimulate that dehydrates your body and can contribute to low birth weight if consumed in large quantities. Limit your caffeine intake to low amounts or none at all.
6. Limit your salt intake, as this helps to maintain a safe blood pressure level and reduces water retention.
7. Sugar is another condiment you should keep off the table, as it is unhealthy for both you and the baby.
8. Folic acid can help to prevent certain birth defects. Not only should your prenatal vitamin contain folic acid, you should consume foods that offer this important B vitamin.
9. You will need to consume twice as much iron as usual — 30 milligrams a day, to be precise.
10. Try to eat a combined seven or more servings of fruits and vegetables a day.
11. Pregnant women should consume six to nine servings of whole-grains and enriched cereals each day.
12. Calcium is extremely important to a growing baby. Four or more servings of dairy products are recommended for each day.
13. While pregnant, your daily allowance of protein increases. Try to consume at least 60 grams a day.
14. Staying hydrated is essential to a healthy pregnancy. While you should normally drink 8 – 10 glasses a day, pregnant women should have even more. Every time you pass the refrigerator, top off your glass.
15. Be especially cautious about undercooked meat and eggs, as this could make you ill and harm the baby.
16. Do not eat processed lunch meats while pregnant, as it may be contaminated by Lysteria monocytogenes bacteria. Lysteria can cause premature birth and stillbirth.
17. Soft cheeses and other unpasteurized products also carry Lysteria monocytogenes bacteria. Therefore, they should always be avoided during pregnancy.
18. Some fish should be avoided or eaten in moderation during pregnancy, as it could result in mercury contamination. The EPA offers a fish advisory guide for pregnant women.

Prenatal Care

You should obtain the services of an OB/GYN or midwife as early in the pregnancy as possible. Good prenatal care is essential for the health of you and your baby. Below are some health rules related to your doctor / midwife.

1. Do not retain the services of a doctor / midwife you are uncomfortable with. If he or she seems impatient or less-than-professional, find a new expert as early in the pregnancy as possible.
2. Do not hesitate to ask health questions. While online and print resources are handy, nothing substitutes the advice of a trained professional and your doctor / midwife knows the most about your personal situation.
3. A Group B strep test is highly recommended toward the end of your pregnancy. Group B streptococcus is harmless to a pregnant woman, yet can be passed on during a vaginal birth and cause serious complications for the baby.
4. Carefully weigh your birthing options and decide what is right for your health, belief system and budget. Standard hospital births, water births and home births are examples of the choices you have.

Morning Sickness

Even the most problem-free pregnancies can start out with some wicked morning sickness, which is why the subject deserves its own section. Below are some ways to prevent and/or deal with morning sickness.

1. The term “morning sickness” is a misnomer, as it can strike during any part of the day. Do not be alarmed if your nausea occurs during other parts of the day, as this is common during early pregnancy.
2. Do not bolt out of bed when you first wake up, as this contributes to both dizziness and nausea during pregnancy.
3. Foods that are known to reduce nausea include ginger snaps and crackers. Sipping on ginger ale may also calm the nausea.
4. Eating something first thing in the morning will keep your stomach acids busy. Try a small snack when you wake up in order to stem the growing nausea.
5. If your morning sickness causes you to vomit, it is crucial that you remain as hydrated as possible. While vomiting is not a cause for alarm, severe dehydration is.

Other Pregnancy Discomforts

Pregnancy can be very uncomfortable at times and many women are surprised by some of the side effects. Below are some ways to combat the most common aches and pains during pregnancy.

1. Dizziness – Pregnant women often experience lowered blood pressure during pregnancy. That, combined with some balance issues due to a growing tummy, can make pregnant women very dizzy. It is essential that you take it slow when standing up and that you stay as hydrated and well-fed as possible.
2. Dry Skin – Hormone changes, as well as expanding skin, will cause some irritating dryness. Olive oil or cocoa butter are effective treatments for reducing the itching associated with dry skin.
3. Heartburn – Many pregnant women experience mild to severe heartburn due to the increased abdominal pressure caused by the baby. Tums are a safe and recommended treatment for heartburn.
4. Pelvic Pain – As your baby grows bigger, there will be some increased pressure on your pelvic floor. This can feel most intense when you first stand up in the morning. Be sure to take it easy and consult your doctor if the pain becomes too intense.
5. Stretch Marks – Stretch marks are not only a nuisance, they can be very uncomfortable as they are forming. Again, olive oil and cocoa butter can calm this sensation down. While rapid weight gain does contribute to more stretch marks, there is no known way to completely prevent them. They are, in fact, genetic.
6. Swelling – Both hormone fluctuations and water retention cause pregnant women to swell. By reducing your sodium intake and drinking lots of water, you will reduce this side effect. Note: Extreme swelling can be a sign of pre-eclampsia, which is a serious medical condition. In cases of extreme and sudden swelling, contact your doctor / midwife immediately.

Lifestyle

Below are some health tips related to lifestyle choices and their effects on a pregnancy.

1. Alcohol – Drinking alcohol is strictly prohibited during pregnancy. Forget what previous generations thought about drinking alcohol while pregnant. We now know that Fetal Alcohol Syndrome [PDF] is the leading cause of mental retardation in the United States and there is no “safe” amount for a pregnant mother.
2. Recreational Drugs – Drugs are unhealthy at any point in your life. However, taking street drugs or prescription drugs for recreation during pregnancy is grossly irresponsible and can result in major health issues for the baby. If you feel you are addicted to drugs and cannot quit, please seek help immediately.
3. Smoking – Pregnant women should not smoke, as this can cause many complications with a pregnancy and adversely affect the baby. Smoking is connected to a higher rate of SIDS-related deaths, as well as autism.

Exercise

If your pregnancy is free of complications and your doctor puts no restrictions on your activity, then you can continue to exercise within reason. Below are some tips for being an active and healthy mom-to-be.

1. Work in some light exercise each day, if possible. A good idea is to change your schedule so you’re getting your daily financial news at the gym while you work out. This can actually help to combat your daily fight with pregnancy fatigue.
2. Low-impact forms of exercise, such as walking and swimming, are encouraged during pregnancy. This can prepare you for a rigorous labor, as well as keep your body and mind healthy.
3. Avoid any kind of contact sports, skiing, scuba diving and horseback riding while pregnant.
4. If you were a runner before you became pregnant, you may be able to continue running. Consult your doctor and ask how you should modify your routine.
5. If your energy levels plummet or you become dizzy, discontinue your exercise session and rest.
6. Avoid exercising on hot days, as you and your baby will become too overheated.
7. Forget the crunches and sit-ups during pregnancy. This will strain your separating stomach muscles and, in a worst-case scenario, could harm the baby.
8. You should never lift anything heavy while pregnant, let alone while you are exercising. If you must lift something off the ground, always bend at the knees and keep your back straight.
9. Sometimes, just a walk through your local mall can be enough exercise for the day. It is nice and air conditioned in there and window shopping makes the walk more enjoyable.

Over-the-Counter Medication

If you find yourself with a common cold or some other kind of mild ailment while pregnant, you may wish to take an over-the-counter (OTC) medication. Some OTC products are safe, while others are not. Below are some health tips on the subject.

1. When you begin your prenatal care, obtain a list of “approved” medications from your doctor / midwife.
2. Always consult your doctor / midwife before taking a medication you are not sure about.
3. In cases of minor aches and colds, try non-medicinal approaches to feeling better before you resort to OTC medication.
4. A humidifier is safe and can help to open your nasal passages without taking medication.
5. Topical medications, such as acne astringent or cortisone cream, may not be approved by your doctor / midwife. Always double-check before using such products.

Traveling

There are some health concerns associated with traveling when you are pregnant. Whether you are traveling short or long distances, always follow the rules below.

1. Always wear a seatbelt while traveling in the car. As you progress in your pregnancy, the lap belt should go under your baby bump.
2. Keep your airbags on. The injuries they can save you from far outweigh any injury they can cause.
3. While traveling on a bus or train, try to remain seated while they are in motion, as your growing tummy makes you more susceptible to losing your balance.
4. Try not to sit remain in a sitting position for too long. After five or six hours, you definitely need a break to stretch your legs and get some fresh air.
5. Most airlines allow you to travel by air until your ninth month. However, your doctor / midwife may wish for you to stay grounded throughout the third trimester.
6. Try to avoid traveling in smaller planes that fly below 7,000 feet.
7. If you take a cruise while pregnant, ensure that there is a licensed medical practitioner on the staff before you depart.
8. Always consult your doctor / midwife before traveling to foreign countries, as you may need to take special precautions.
9. The CDC will have more information on possible diseases contracted in foreign lands, as well as recommended vaccinations.
10. Never receive a vaccination for travel unless it is approved by your doctor / midwife.
11. If you do leave the country, only drink bottled water and don’t consume any raw foods.
12. Always take copies of your health records with you on long trips.

Dental Health

During the nine months of pregnancy, you will have a lot on your mind and may forget about your dental health. However, neglecting your teeth can lead to problems. For dental health concerns during pregnancy, follow the rules below.

1. Visiting a dentist while you are pregnant is safe, so don’t avoid going to your regular checkups and cleanings during this time.
2. Always tell your dentist’s office staff that you are pregnant when you make an appointment, as they will take special safety precautions, such as not scheduling x-rays.
3. Vigorously brush and floss, as your membranes will be swollen during pregnancy, making it harder to reach food beneath the gumline.
4. Have your teeth professionally cleaned at least once during the pregnancy.
5. Pregnant women are susceptible to gum disease. At the first sign of gingivitis, consult a dentist immediately, as it can lead to premature labor.
6. If you are giving in to the midnight munchies, don’t forget to brush your teeth again before you go to sleep.
7. Should a dental emergency arise, you may not be able to avoid the need of x-rays. Do not panic in this situation. You must simply inform the staff that you are pregnant so they can properly shield your stomach from any radiation.
8. Nitrous oxide should be avoided while pregnant, although your practitioner may approve of some antibiotics or pain medication in the event of a dental emergency.

Chronic Conditions

If you have a chronic health condition, your pregnancy may fall under the “high risk” category and you may need to abide by special health rules during pregnancy. Below are some rules for the most common special conditions.

1. Asthma – Your asthma could improve or worsen during pregnancy. Avoid any activities that normally irritate your asthma and consult your doctor about approved medications for the prevention and treatment of asthma attacks.
2. Diabetes – Ideally, you should try to get your diabetes under control before conceiving. Regardless, you must be more diligent than ever to maintain a proper diet and exercise regime for you and the growing baby. Keep a direct line of contact with your practitioner at all times, as you are definitely in a high risk pregnancy.
3. Epilepsy – Some of the major concerns you should look out for include vaginal bleeding and anemia. Although most epileptics have perfectly healthy infants, complications are more common. Therefore, you may wish to visit your doctor more regularly than the average patient.
4. Genital Herpes – Do not hide your condition from the doctor out of embarrassment. Since babies can contract herpes during vaginal delivery, you may be required to have a c-section. Discuss your options with the doctor, as you may be able to suppress outbreaks in the last few weeks in order to have the baby naturally. This is risky, though c-sections carry their own risks as well.
5. High Blood Pressure – Regularly monitor your blood pressure and contact your doctor immediately if you experience severe headaches or sudden swelling. Also, be sure to remain in bed if your doctor puts you on bed rest, which is common in women with high blood pressure.

Signs of a Complication

By spotting a pregnancy complication before it develops into something more serious, you will protect both you and the baby. Alert your practitioner immediately when the following symptoms occur.

1. Baby is Inactive – You should be keeping track of your baby’s movements in the latter part of pregnancy. If you go more than two hours without feeling a kick, alert your doctor / midwife immediately.
2. Extreme and Continuous Cramping – While mild cramping is certainly normal throughout pregnancy, continuous and /or sudden and extreme cramping should be brought to your practitioner’s attention.
3. High Fever – A high fever can put you and the baby at risk and can also be the sign of a serious complication. Notify your doctor / nurse immediately if this occurs.
4. Severe Headache – While the occasional headache is common in pregnancy, severe headaches could be the sign of high blood pressure or other complications. If the headache is affecting your sight, speech or just seems more intense than normal, call your practitioner immediately.
5. Sudden Swelling – Pregnant woman swell a lot during pregnancy, making it impossible for some women to wear their wedding bands or shoes. However, sudden and severe swelling could be sign of pre-eclampsia. Alert your doctor right away if this happens.
6. Vaginal Bleeding – Some women spot throughout their pregnancy, particularly after intercourse, and have no complications. However, anything bright red and / or more than the size of a quarter should be brought to the attention of your doctor.

Breastfeeding Preparation

Although breastfeeding is a natural function, it will feel pretty strange to you at first. Below are some ways to prepare for a successful breastfeeding experience.

1. Read as much literature on the subject as possible. The Womanly Art of Breastfeeding is an immensely popular and well-regarded source for information.
2. Communicate with your partner and / or loved ones that breastfeeding is important and that you will need support. With everyone on board, you will have an easier time getting through those bumpy first weeks.
3. Never attempt to “toughen up” your nipples. This is an old school notion that has since been proven false. You will only irritate your nipples and dry them out by doing this. Also, you may begin lactating early and lose precious colostrum.
4. Determine beforehand if you have flat or inverted nipples, as this may cause complications down the road.
5. Always alert your health care provider, as well as any staff in the delivery room, about your desire to breastfeed.
6. Stay as hydrated as possible before, during and after labor in order to maintain a healthy supply of milk.
7. Additional resources and support groups are available through La Leche League International and kellymom By contacting a support group, you increase your chances of successfully breastfeeding.

Pre-Labor and Labor

Below are some health rules to follow while preparing for the big day, as well as when you are in the throes of childbirth.

1. If you are going to deliver in a hospital, be sure to register early so they will have all your information on file when you arrive.
2. Consider taking a birthing class at the local hospital or pregnancy center. This can help you become more informed about both birthing and childcare.
3. If you wish to give birth without the use of any pain medication, consult experts on natural births before you begin the process. Armed with knowledge, you are more likely to commit to no medications.
4. Should you have any specific requests for the birth (also known as a “birth plan”), your doctor / midwife should receive copies beforehand.
5. If you are past-due to give birth, the two safest ways to move things along is by having sex with your partner or walking.
6. Never drink castor oil in order to jumpstart labor. At best, this will give you terrible diarrhea for days and, at worst, it has been linked to meconium being passed by the baby in utero.
7. Choose the shortest and safest route to the hospital before you go into labor. Remember, you should not feel compelled to drive quickly to the hospital, as the average labor lasts over 10 hours.
8. Braxton Hicks contractions, also known as false labor, can begin occurring weeks before actual labor. Learn how to tell the difference so you won’t end up spending tons of money on false alarm hospital visits.
9. Consult your practitioner immediately if your water breaks, even if contractions have not begun. He or she will tell you what to do from there.
10. If your water breaks and you see blood or a dark color, you will need medical attention as soon as possible in order to treat possible complications.
11. Do not engage in any exercise or sexual intercourse after your water breaks or contractions have begun.
12. If contractions have started and are still far apart, try to rest when you can, as this will help to conserve energy for hard labor.

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This entry was posted on Friday, July 18th, 2008 at 6:29 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.