Simple Lifestyle Changes During Pregnancy

Help Give Your Baby a Healthy Start

Pregnancy is an opportunity to begin setting a healthy example for your children. You can help make sure that you and your baby will be as healthy as possible by making some lifestyle changes while you are pregnant. Consider the importance of your own self-care and how integral it is to your baby's health! What you eat, the position in which you rest, your physical efforts and exercise, all play a role in providing nutrients and space to your growing baby.

Healthy diet means different things to different people. Many women are concerned about weight gain in pregnancy. If you gain between 25 and 35 pounds, about 7-9 lbs will be baby and the remaining weight will be for fluids and tissues needed to support the pregnancy. You will probably gain just a few pounds during the first few months, and then you will gain weight faster as your baby grows. During the last 6 months, gaining about a pound a week is about what many women experience. Be sure to add more fruits and vegetables and whole grains to your diet each day. Ask your doctor or midwife about protein recommendations. A good prenatal vitamin is a great way to supplement your diet but should not be depended on for nutritional deficiencies. Check your local health food store for a good food-based prenatal vitamin. Insufficient water intake can contribute to constipation, pre-term labour, and miscarriage, and even slight dehydration can cause fatigue. You need a minimum of "half your weight" in ounces of water each day. As pregnancy weight increases, so does your water requirement.

Discover the benefits of a simple, gentle daily warm up and exercise routine, such as prenatal yoga. Remaining active can have benefits during pregnancy, labour and aid in a faster recovery from birth. Yoga can help to prevent and remedy the common aches and pains of pregnancy. Warm-up type stretches and certain restorative yoga postures are safe and gentle ways to get blood circulating, ease the pains of physical changes and alleviate morning sickness. If you have a preexisting injury, be sure to discuss it with your health care provider and your yoga instructor, as they may have additional recommendations. During the first 12 weeks of pregnancy, take it easy and give yourself time for your body to adjust to the changes of pregnancy. Prenatal yoga classes are ideal during the 2nd and 3rd trimester and can be safely attended right up until you go into labour. Consult with your physician or midwife before starting any exercise program; women who have a history of miscarriage or had trouble conceiving should wait until 16 weeks and give your pregnancy time and energy as a first priority rather than activity. Try beginning your own personal routine daily, based on the postures you learn in class. The first thing to remember is that every pregnancy is different, even for the same woman, so it is best to listen to your body at all times and only do what feels right to you. If you are new to yoga, now is not the time for over achieving, so take it easy, especially when trying new poses. Yoga can be an integral part of your childbirth preparation, and regular practice of gentle postures, breathing, relaxation techniques will help you prepare for labour. In addition, childbirth education classes and other pregnancy-specific workshops and courses are beneficial and educational during this time.

A simple breathing technique to try during your pregnancy:

1. Sit in a comfortable supported position, place one hand on your belly and the other hand at your upper chest.
2. Inhale and feel as if the belly were filling with air, then expand the ribs and finish your inhale by filling the upper chest.
3. Exhale and empty the upper chest first, followed by the ribs and the belly.
4. Continue for several breaths.
5. If you feel light-headed, return to regular breathing. It takes time for the body to adjust to the increased oxygen.

Take time for yourself everyday, whether it be for reflection, meditation, breathing, prayer, journaling - whatever keeps you grounded. There are many changes you will be going through over the next year, physically and emotionally. Learning to take time for yourself now will help you cope with these changes and accept them with openness. Simple changes that are organic to your daily routine are natural lifestyle habits that will benefit you and your growing family.