Pregnancy can be a wonderful but also uncertain time for many women. Changes occur in the body on a daily basis, unwanted symptoms can be present and a mountain of information on the dos and don’ts while pregnant can be daunting to many.

Here are some simple tips that may help you on a journey to good pre and post-natal health.

Nutrition and supplements

Pregnancy is a great time to start choosing nutritious foods, since this can impact the health of the mother and the baby during preconception, pregnancy and beyond.¹

Choosing a balanced diet of fruits and vegetables, wholegrains and a good sources of protein will help you maintain energy levels and may help avoid unwanted health issues and excess weight gain.

During pregnancy, nutritional supplementation may be necessary, especially particular vitamins and minerals.

Iron is a commonly recommended mineral that helps the production of red blood cells. Iron is needed in larger quantities during pregnancy since the body is making more blood during this time.²

Folic acid is another essential vitamin that is recommended during pregnancy, since it may help to develop a healthy nervous system and reduce the risk of neural defects in the baby.³

Other vitamins or minerals may also be necessary, however it is important to consult your treating practitioner since vitamin and mineral prescription and dosages can vary between individuals.

Exercise

It is important to keep exercising safely during pregnancy, while taking into consideration any health conditions you may have, as well as your joints and a growing belly. Exercise can help you maintain a good posture, keep the body moving and help with general health and fitness. It is important to always consult your treating practitioner about any exercise you will be undertaking during pregnancy.

Sleep

Many women experience sleep problems during pregnancy due to numerous trips to the bathroom, difficulty turning in bed, and aches and pains.

Developing a good sleep routine may help with insomnia, which is a common symptom during pregnancy.⁴ Going to bed at the same time every night, avoiding a big meal before bed time and limiting screen time before you sleep are some of the small changes that may make a big difference to the quality of your sleep.

Practice your kegels

Kegels are an exercise that can help the pelvic floor muscles recover after pregnancy and birth. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowels. The best thing is that these exercises can be done anywhere, at any time.⁵

Drink more water

During pregnancy the blood supply is working harder by supplying oxygen and essential nutrients to the growing baby. Blood supply increases up to 50% while pregnant. In order to support this increase in demand, water intake should also increase.⁶ Water can also help with constipation, swelling and more.

Blog post written by Complete Corporate Wellness. Visit their website: www.completecorporatewellness.com.au

This blog post provides general information only. It is not intended to provide health or medical advice and is not a substitute for seeking professional advice about your health or medical needs.

References

1. Pregnancy Birth and Baby, “Having a healthy baby”, Department of health, pregnancybirthbaby.org.au/having-a-healthy-pregnancy
2. Dietitian/Nutritionists from the Nutrition Education Materials Online, “Iron for pregnant women”, Queensland Government, health.qld.gov.au/pdf_file/antenatal-iron.pdf
3. Queensland Health, “Why do you need to take folic acid when pregnant?”, Queensland Health, health.qld.gov.au/why-take-folic-acid-pregnant-spina-bifida
4. Ali M. Hashmi, et al, “Insomnia during pregnancy: Diagnosis and Rational Interventions”, Pak J Med Sci, ncbi.nlm.nih.gov/pmc/articles/
5. Mayo Clinic Staff, “Kegel exercises. A how-to guide for women”, Mayo Clinic, mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/
6. Laurie Kerr, “23 Tips for a Healthy Pregnancy”, Parents, parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips