What to Expect: 5 Tips for a Healthy Pregnancy
Expecting a bundle of joy soon? Congratulations, mama! Pregnancy is such an exciting time, but it can also feel overwhelming, especially for new moms. With thoughts ranging from baby names and nursery themes all the way to installing a car seat properly and guidelines for safe sleep, there is a LOT to think about as a mom today. Advice on…
Expecting a bundle of joy soon? Congratulations, mama! Pregnancy is such an exciting time, but it can also feel overwhelming, especially for new moms. With thoughts ranging from baby names and nursery themes all the way to installing a car seat properly and guidelines for safe sleep, there is a LOT to think about as a mom today.
Advice on the internet can feel so contradictory and overwhelming. We’ve compiled 5 simple tips to help you maintain your health throughout your pregnancy journey. These tips can reduce the risk of complications and contribute to a smooth experience for you and your baby.
1. Eat a Balanced, Nutrient-Dense Diet
Proper nutrition supports the growth and development of your baby and gives you necessary energy. Did you know pregnancy is comparable to the energy exerted during intense physical activities, such as running a marathon or engaging in vigorous exercise? The body undergoes significant physical changes, including increased blood volume, hormone fluctuations, and the growth of the baby, all of which require additional energy.
Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, prenatal vitamins containing folic acid are crucial to prevent neural tube defects and support your baby’s development. The American Pregnancy Association recommends at least 400-800 mcg of folic acid daily, beginning before conception and continuing through pregnancy.
Protein is vital for the growth of fetal tissues and the development of the placenta, while calcium supports the baby’s bone and teeth formation. Pregnant women should aim for 1,000 mg of calcium daily. Iron is also necessary to prevent anemia, as blood volume increases significantly during pregnancy. Sources of iron include lean meats, spinach, and fortified cereals.
If you are worried you are not getting enough nutrients or are struggling with eating enough to have energy throughout the day, talk to your doctor about working with a nutritionist. Our care coordination team can help you find an in-network nutritionist, or you can use the Find a Provider tool on our website.
2. Stay Hydrated
Drinking enough water is just as important during pregnancy as it is in daily life. Proper hydration helps maintain amniotic fluid levels, supports increased blood volume, and reduces the risk of dehydration and urinary tract infections, which are common during pregnancy. Aim to drink at least 8-10 glasses of water a day, or more if you’re active or in a hot climate.
3. Get Moving
Exercise during pregnancy can reduce back pain, improve mood, and promote better sleep, among other benefits. The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate aerobic activity per week, such as walking, swimming, or prenatal yoga. Always check with your healthcare provider before beginning any new exercise regimen to ensure it’s safe for your specific situation.
Unsure where to begin with daily movement? Walking is the easiest way to get started. Start with committing to a 30-minute walk every day and see where that takes you. This is a free way to get moving, and you can do it from anywhere!
4. Prenatal Care
Regular prenatal visits are crucial to monitoring the health of both you and your baby. During these visits, your doctor will check your weight, blood pressure, and the baby’s growth, while also screening for any potential complications like gestational diabetes or preeclampsia. Routine ultrasounds and blood tests also help assess the baby’s development and detect any early signs of concern.
5. Rest and Stress Management
Getting adequate sleep and managing stress are vital for a healthy pregnancy. Hormonal changes can disrupt sleep patterns, so it’s important to establish a relaxing bedtime routine. Stress management techniques, such as deep breathing, meditation, and prenatal massages, can help reduce anxiety and promote overall well-being.
Healthy Mama, Healthy Baby
Maintaining a healthy lifestyle during pregnancy is key to the well-being of both the mother and the baby. A balanced diet, regular exercise, proper hydration, consistent prenatal care, and stress management are all essential components of a healthy pregnancy.
If you need help scheduling a prenatal care appointment with an in-network provider, our care coordination team is here to help you. Call 602.406.7226, text 602.613.5797, or email members@azcarenetwork.org for assistance.
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