Pregnancy: Safe And Sound

Timing sex to prevent pregnancy is a method that can be used to avoid pregnancy. Ovulation usually occurs 14 days before the next menstruation begins. By calculating when ovulation takes place, it is possible to determine the fertile window, which is the period when intercourse should be avoided. This is because sperm can live inside the uterus for up to 5 days after sex, and pregnancy can only occur if there is sperm present when ovulation takes place.

There are several ways to track ovulation and determine the fertile window, such as recording the length of menstrual cycles over several months, tracking basal body temperature, and using ovulation predictor kits. It is important to note that this method does not protect against sexually transmitted diseases and requires abstinence or the use of condoms during the fertile window.

Take vitamins and supplements

Taking vitamins and supplements is an important part of a healthy pregnancy. While a healthy, balanced diet will give you most of the vitamins and minerals you need, there are a few key supplements that are recommended or essential during pregnancy.

Folic Acid/Folate

Folic acid is a synthetic form of folate, which is a B vitamin that plays an integral role in DNA synthesis, red blood cell production, and fetal growth and development. It is recommended that all women of reproductive age who are pregnant take a folic acid supplement, as it helps prevent neural tube defects or abnormalities, such as spina bifida. The recommended dosage is 400 micrograms of folic acid every day, starting from before you become pregnant until you are 12 weeks pregnant. This is because a baby's growth is very quick in the first weeks of life, often before you know you are pregnant.

Folate can be found naturally in green leafy vegetables, and it is also added to some foods such as bread and breakfast cereals. However, it is difficult to get the recommended amount from food alone, which is why a supplement is advised.

Vitamin D

Vitamin D is important for everyone, as it helps us absorb the right amount of calcium and phosphate. It is especially important for your baby during pregnancy. Vitamin D is made by our bodies when our skin is exposed to summer sunlight, but during the winter months, a supplement is recommended. The recommended dosage is 400 IU to 600 IU per day during pregnancy.

Iron

If your blood tests show that you are anaemic in pregnancy, your doctor or midwife will likely recommend an iron supplement. Iron is needed to make red blood cells for both you and your baby, and maternal blood volume increases during pregnancy. However, if you are not anaemic, you do not need to take an iron supplement.

Other Supplements

There are a few other supplements that may be recommended during pregnancy, depending on your individual circumstances. For example, if you follow a vegetarian or vegan diet, your doctor may recommend a vitamin B12 supplement, as this is important for your baby's nervous system development. Omega-3 fatty acids are also important for healthy brain, nerve, and eye development in your baby, so you may be advised to take a supplement if your diet is low in omega-3.

It is always best to check with your doctor or midwife before taking any vitamins or supplements during pregnancy, as some can be harmful.

Avoid harmful substances

It is important to avoid harmful substances during pregnancy to ensure the health and safety of both the mother and the baby. Here are some substances to avoid and tips to ensure a safe pregnancy:

Avoid Smoking and Tobacco Products:

Quitting smoking is one of the best things you can do for your health and your baby's health. Smoking during pregnancy increases the risk of miscarriage, birth defects, premature birth, low birth weight, and infant death. It is also a risk factor for sudden infant death syndrome (SIDS). Even electronic cigarettes containing nicotine are not safe during pregnancy, as nicotine alone poses health dangers and can damage the baby's brain and lungs.

Avoid Alcohol:

There is no known safe amount or time for alcohol consumption during pregnancy. All types of alcohol are equally harmful, and drinking can cause central nervous system problems, abnormal facial features, growth issues, miscarriage, stillbirth, and fetal alcohol spectrum disorders (FASDs) in the baby. FASDs can result in a range of behavioural and intellectual disabilities, learning difficulties, and physical problems for the child.

Avoid Marijuana:

Marijuana use during pregnancy can harm the baby's development. The chemicals in marijuana, especially tetrahydrocannabinol (THC), pass through the mother's system to the baby and can lead to negative health consequences.

Avoid Raw or Undercooked Meat and Eggs:

Pregnant people should avoid consuming raw or undercooked meat and eggs to prevent the risk of contracting listeriosis and toxoplasmosis. These infections can lead to serious illnesses and cause severe birth defects and miscarriage.

Avoid Unpasteurized Dairy Products:

Stay away from soft cheeses or any dairy products made from raw or unpasteurized milk. These may carry organisms that can be harmful to the baby.

Limit Caffeine Intake:

Caffeine can cross the placenta and affect the baby's heart rate. While some research suggests that moderate caffeine intake (up to 200 milligrams per day) is acceptable, other studies indicate a possible link between high caffeine consumption and an increased risk of miscarriage.

Avoid Recreational Drugs:

Cocaine, methamphetamines, cannabis, and psychoactive substances ('legal highs') are likely to increase the risk of health problems for both the mother and the baby. It is crucial to seek help from a healthcare provider or a confidential support service if you are struggling with substance use during pregnancy.

Be Cautious with Medications:

Always consult your healthcare provider before taking any prescription or over-the-counter medications, herbs, or supplements during pregnancy. Some substances may be harmful to the developing baby, so it is essential to get approval and guidance from a medical professional.

Exercise regularly

Exercise is an important part of a healthy pregnancy. It is safe to continue or start exercising regularly during pregnancy as long as you are healthy and your pregnancy is normal. It is still important to discuss this with your obstetrician-gynecologist (ob-gyn) during early prenatal visits. They can advise on what activities are safe for you.

Pregnancy can be a great time to get active, even if you haven't exercised in a while. Regular exercise can help your body adapt to the changes that occur during pregnancy. It can reduce constipation, bloating, swelling, and backaches. It can also improve mood, posture, muscle tone, strength, and endurance, and may even help you sleep better. Exercise can also benefit the baby and may prevent or treat gestational diabetes. Overall, exercising regularly keeps you fit during pregnancy, increases your energy levels, and can help you cope better with labour.

It is recommended that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. This can be divided into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day. If you are new to exercise, start with as little as 5 minutes of physical activity a day and gradually build up. If you exercised before pregnancy, you can continue to work out at the same level as long as you feel comfortable and your healthcare provider approves.

There are many exercises that are safe for pregnant women, including walking, swimming, cycling, aerobics, yoga, Pilates, and running. It is important to listen to your body, drink plenty of fluids, and wear loose-fitting clothes and a supportive bra. Avoid contact sports and activities with a high risk of falling, such as basketball, soccer, and horseback riding. Also, avoid hot yoga, as it is important not to let your body overheat during exercise.

In addition to cardiovascular exercises, Kegel exercises are also beneficial during pregnancy. These strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. Kegel exercises can be done discreetly at any time and can be done for 5 seconds at a time, aiming for 50 a day.

Stay hydrated

Staying hydrated is crucial for a healthy pregnancy. During pregnancy, the body requires more water than usual to form amniotic fluid, produce extra blood, build new tissue, carry nutrients to the fetus, enhance digestion, and flush out waste and toxins. Dehydration during pregnancy can lead to mild symptoms or serious complications, so it's important to prioritize hydration throughout the entire pregnancy.

The recommended water intake for pregnant women is 8 to 12 cups of water per day, or 2.3 liters. This is an increase of 8 to 16 ounces compared to the typical daily water intake. However, it's worth noting that everyone's fluid needs are slightly different, so it's fine to be a little over or under this recommendation. To ensure adequate hydration, listen to your body and drink enough fluids so that you rarely feel thirsty. Additionally, the color of your urine can be a good indicator of your hydration levels. Well-hydrated individuals will have light yellow to clear urine that is odorless. On the other hand, dehydration is indicated by dark yellow or amber-colored urine with a stronger odor.

To make staying hydrated easier, you can add fruits such as lemons, limes, or frozen raspberries to your water for flavor. Increasing your fruit and vegetable intake will also contribute to your fluid intake, as they contain water as well. Other drinks that count towards your fluid intake include milk, juice, sparkling water, tea, and soups. However, it's important to limit caffeine and high-sugar beverages, as these can contribute to dehydration.

By staying adequately hydrated during pregnancy, you can decrease the risk of constipation, hemorrhoids, urinary tract infections, and preterm labor and birth. Additionally, proper hydration helps maintain healthy amniotic fluid levels, which are crucial for fetal development and oxygenation.

Monitor your mental health

Pregnancy is a big life event, and it's natural to experience a range of emotions. However, it's important to monitor your mental health and seek help if you need it. Here are some ways to take care of your mental health during pregnancy:

Talk to Someone

Don't bottle up your feelings. Share your thoughts and concerns with a trusted friend or family member. Talking to your partner can also provide an opportunity to strengthen your connection and gain emotional support. If you feel comfortable, consider joining a support group to meet other expectant parents who may be experiencing similar emotions.

Seek Professional Help

If you're feeling overwhelmed, sad, or anxious, don't hesitate to reach out to a doctor, midwife, counsellor, or therapist. They can provide advice, support, and guidance on managing your mental health. If you're experiencing symptoms of depression or anxiety, it's best to seek professional help as soon as possible.

Practice Self-Care

Taking care of your basic needs is essential for maintaining your mental wellbeing. Eat healthy meals, exercise if you can, and get enough rest. Avoid using drugs, alcohol, or cigarettes to cope with stress, as these can negatively impact your mental and physical health, as well as your baby's growth and wellbeing.

Manage Stress

Pregnancy can be a stressful time, and it's normal to feel worried or anxious. Try calming breathing exercises or activities like yoga, meditation, or light exercise to help reduce stress levels. Connecting with people who make you feel relaxed and good about yourself can also help ease stress and provide a support system.

Attend Antenatal Classes

Consider attending antenatal classes or seeking support from charities and organisations specialising in perinatal mental health. These classes can help you prepare for the challenges of pregnancy and life with a new baby. They also provide an opportunity to meet other expectant parents and build a support network.

Remember, it's important to be kind to yourself and not compare your journey to others. Every pregnancy is unique, and seeking help for your mental health is a sign of strength. Prioritise your mental wellbeing to ensure you're in the best position to navigate the joys and challenges of pregnancy and new parenthood.

Frequently asked questions