Dr. Tariq Jagnarine
When it comes to having a healthy pregnancy, it’s never too soon to start planning. A significant number of pregnancies — an estimated 40-50% — are unplanned. All reproductive-age women should be on a reliable form of birth control, so that when they’re ready to start family planning, they have the option to discontinue the contraceptive and make lifestyle changes to support a healthy pregnancy.
PLAN FOR PREGNANCY
The most crucial time for organogenesis — when the fetus forms organs — occurs very early in the pregnancy. If the pregnancy is unexpected, there is a higher chance of fetal exposure to modifiable risks like medications/drugs or alcohol.
Planning for a pregnancy can also help parents and their physicians ensure any chronic health conditions they have (such as high blood pressure) are well-managed. If needed, doctors can help switch to medications that are safer during pregnancy.
GET EARLY PRENATAL CARE
Planning to start a family, or having just found out that you are expecting, good prenatal care is essential for you and the baby. Finding a primary care doctor at the nearest health centre or OB-GYN with expertise in prenatal care is a great first step. During the first visit, doctors will be able to confirm the pregnancy, and screen for certain medical conditions that could lead to complications.
MAINTAIN A HEALTHY DIET
While it’s okay to occasionally give in to cravings during pregnancy, it’s important to keep in mind that mothers typically need only an additional 300 calories per day. Make sure you are getting enough protein and calcium each day, and avoid deli meats in order to prevent yourself from consuming bacteria that could harm your baby.
TAKE PRENATAL VITAMINS DAILY
Ask a doctor which prenatal vitamins are best for you and your baby, particularly how much folic acid and calcium you’ll need. Prenatal vitamins ensure you are giving your baby the important vitamins and nutrients it needs, like folic acid, iron, calcium and DHA. These vitamins play an important role in bone, vision and brain development.
EXERCISE REGULARLY
Regular daily exercise increases the chance of having a vaginal delivery, and helps you manage the common discomforts of pregnancy. Exercise can also aid in postpartum recovery. However, if you did not exercise regularly before becoming pregnant, check with a doctor before starting an exercise regimen.
LISTEN TO YOUR BODY
The first and third trimesters come with fatigue, which is your body’s way of telling you to take it easy. So, listen to your body, and sit back with a good book or take a nap when you are feeling tired.
ELIMINATE ALCOHOL AND LIMIT CAFFEINE
It’s important to take good care of the body during pregnancy. Avoid alcohol, limit caffeine intake, and steer clear of any nonprescription drugs throughout the pregnancy. Indulging in alcohol can adversely affect the baby’s brain or spinal development, too much caffeine has been linked to a higher instance of miscarriage, and nonprescription drugs can lead to birth defects or behavioural problems.
LIMIT YOUR EXPOSURE TO HARMFUL SUBSTANCES
If you work around chemicals or other substances known to cause birth defects, it’s important to take the necessary steps to protect the baby. It’s also important to use non-toxic household cleaning solutions throughout the pregnancy, to limit your risk of exposure.
VISIT A DENTIST
Hormonal shifts during pregnancy can leave you with an increased risk of gingivitis. Increased progesterone and estrogen levels interact with the bacteria in plaque, leading to swollen, tender or bleeding gums.
WEAR SUNSCREEN
Your skin is more susceptible to sunburn and chloasma (dark, blotchy spots on the face) when you are pregnant, so it’s important to apply a sunscreen that is at least SPF 30 or higher, and avoid tanning beds.
KNOW WHEN TO CALL THE DOCTOR
If you have any of the following symptoms, contact a doctor:
• Vaginal bleeding or leaking of fluid
• Contractions that are 20 minutes apart or less
• Pain of any kind
• Strong cramps
• Heart palpitations
• Dizziness or fainting
• Decreased activity of the baby
• Shortness of breath
Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiring all at once. These feelings may cause you to overeat, not get enough calories, or lose your drive and energy. Being good to yourself may help you cope with your feelings and follow healthy lifestyle habits.
