A Guide to Nurturing a Healthy Pregnancy
Once you start telling people you’re pregnant, many people will give you advice and warnings. How do you sort through all of the information you receive? More importantly, how do you begin to make the best decisions for you and your baby?
You want a healthy pregnancy because it lays a solid foundation for your personal welfare and your baby's future. At Columbia Birth Center, we want you to have everything you need to cultivate physical health, emotional well-being, and mental focus during these precious nine months.
Having a healthy pregnancy is one of the best ways to promote a healthy birth, so we compiled our top ten best practices for pregnancy wellness to help you get started.
10 Best Practices for Optimal Pregnancy
1. Prioritize Nutrition
Nutrition is at the heart of a healthy pregnancy. You don't need to 'eat for two' while you’re pregnant. You just need to eat more nutrient-rich foods, so your baby gets what it needs for healthy development.
Ensure a well-balanced diet rich in:
Fruits and Vegetables: Packed with essential vitamins, minerals, and antioxidants.
Lean Proteins: Vital for the baby's growth and development, and for prevention of anemia, pre-eclampsia, your bag of waters breaking before labor, and postpartum hemorrhage.
Whole Grains: A good source of fiber and energy.
Dairy or Dairy Alternatives: Essential for calcium intake.
Supplement this with prenatal vitamins, including folic acid, iron, and omega-3 fatty acids, to address specific nutritional needs during pregnancy. Also, eat fewer foods high in salt, sugar, and fat, which can be harmful both for you and your baby.
2. Stay Hydrated
Water has many benefits. It aids digestion and assists in forming amniotic fluid around the fetus. Water also supports nutrient circulation in your body and helps waste comfortably exit the body. Aim for at least eight glasses of water daily, adjusting based on your physical activity.
3. Exercise Regularly
Exercising during pregnancy is good for you and can help prepare your body for birth. Engaging in moderate exercise is appropriate and encouraged during pregnancy; however, it’s essential to only do appropriate exercises for you. If you’re unsure about your level of exercise, talk with your midwife or healthcare provider.
Consider activities like:
Walking, which is low-impact and easily accessible
Swimming, because it’s gentle on joints and provides a full-body workout.
Prenatal Yoga, which is available through our birth center.
Pilates is a great, low-impact way to strengthen your core.
4. Monitor Your Weight Gain
Maintaining a healthy weight throughout pregnancy by focusing on gradual, steady weight gain supports the baby's growth without placing undue stress on your body. Consult with your CBC midwife or talk to your doctor about how much weight it is recommended that you gain. The amount will depend on your pre-pregnancy weight.
5. Prioritize Sleep
You may want to squeeze the most fun and activity into these nine months, but remember that soon, the baby’s demands will compromise your sleep. Rest while you can. Adequate sleep is vital for your overall health and well-being. It’s hard work to form that life inside of you, so you may feel more tired than usual. That’s normal. You should honor your body by giving it the required sleep. Create a comfortable sleep environment and aim for 7-9 hours of quality sleep each night.
6. Manage Stress
Chronic stress can impact both maternal and fetal health. Practice stress-reducing techniques such as meditation, deep breathing, or prenatal massage, which will also prepare you for labor and birth.
If you’re anxious about the unknown aspects of birth, sign up for a childbirth education class so you know what to expect during labor, delivery, and postpartum. In these classes, you’ll learn breathing and relaxation methods that you can utilize immediately to calm yourself.
7. Regular Prenatal Check-ups
Attend regular prenatal check-ups to monitor the baby's development and address any potential concerns. Open communication with your midwife is vital to a healthy pregnancy.
At Columbia Birth Center, you’ll have one prenatal appointment every four to six weeks until 30 weeks of pregnancy. Then, you’ll come in every two to three weeks until around 36 weeks of pregnancy. At that point, you’ll have weekly exams until your baby is born.
From start to finish, we want you to have the personal care and attention you deserve. During these appointments, we welcome your family, including other children, to be present. Having our midwives get to know the important people in your life only enhances their relationship with you. You will hear your baby’s heartbeat, and the midwife will measure your baby’s growth and review what is happening with you and your baby. We design these appointments to be informative, personalized, and supportive.
8. Educate Yourself
Knowledge is empowering. We recommend that people having their first child take an additional 5-6 week childbirth series and/or do some further reading to prepare for their birth.
We require a one-day intensive birth class for all moms who are delivering for the first time at Columbia Birth Center. This class focuses on how you can prepare for an amazing birth and post-partum at our center. In addition, we also offer optional classes to educate and empower you during your birth experience.
Several good class options are available—check out our events calendar for classes offered online or at the center.
9. Avoid Harmful Substances
Steer clear of harmful substances like tobacco, alcohol, and recreational drugs. Limit caffeine intake and consult your healthcare provider regarding all medications.
If you drink alcohol, it passes through the placenta and enters the baby’s bloodstream. If you only drank a small amount of alcohol before you knew you were pregnant, it’s unlikely to have harmed your baby. But when you know you are pregnant, there is no safe level of drinking. The more you drink, the greater the potential harm to your baby.
Smoking, vaping, and using recreational drugs during pregnancy is very harmful to your baby and to you. Avoid the increased risks of pregnancy complications, preterm birth, congenital disabilities, and miscarriage. Be honest, and ask for support to help you quit.
10. Build a Support System
Having a support system during this time is essential for maintaining your well-being. It can help to increase your motivation and drive to make healthy lifestyle changes and offer a sense of connection and belonging. You’ll need emotional comfort and reassurance, along with practical support, not only during your pregnancy and birth, but also for breastfeeding and postpartum care.
We’re Here For You
A healthy pregnancy is a holistic journey encompassing every aspect of your well-being. Each pregnancy is unique, so tailor these recommendations to your needs and always consult your midwife or other healthcare provider for personalized guidance.
Our highly-trained and professional staff is here for you. Your health and safety throughout pregnancy, labor, and birth are our priority. Reach out to Columbia Birth Center with any questions, and let us guide you every step of the way.