5 Things You Can Do to Have a Healthy Pregnancy

Every mom wants to learn how to have a healthy pregnancy. Discover 5 things you can do to make sure you and your baby are healthy while pregnant.

I walked into my work’s new office and smelled it: Brand new paint. My coworkers and I were moving into our new office space, built from scratch, including the paint on the walls.

This wouldn’t be a big deal, except I was six weeks pregnant. Since I wasn’t planning on announcing my pregnancy anytime soon, I couldn’t exactly walk into my boss’ office to discuss my options.

I, like many pregnant women, was on a mission, after all. I wanted to make the next several months safe and healthy for me and the baby. (Or, in my case, twin babies, though I didn’t know it at the time.)

We hear how important the time in utero is for the baby, from building brain cells to making labor easier. We don’t want to make poor choices that can affect our babies or ourselves during this time. And while we don’t want to be paranoid, we also want to stay informed about our best options.

So, you can imagine why I was a bit nervous about smelling paint in our brand-new building.

How to have a healthy pregnancy

Nothing is guaranteed in pregnancy, but the healthier we can be, the more likely we are to have a healthy baby and fewer complications. Being prepared and informed can make a difference in how our babies grow and develop.

A few common things to avoid include alcohol and cigarette smoke. But what are some of the less obvious things to watch out for?

I’m no doctor, so please consult with your health care provider for professional advice. But this is what I learned from my doctor as well as researching how to have a healthy pregnancy. I include lessons I learned, both the good and the bad, and boiled down the most important factors:

1. Attend all your prenatal appointments

Doctor appointments aren’t always the most convenient. You need to take time off work at least every month, and more so toward the end of your pregnancy. Peeing in a cup, getting your blood drawn, and being poked and prodded aren’t pleasant.

But your prenatal appointments are crucial to making sure you have a healthy pregnancy. Prevention is key—healthcare providers can monitor you and your baby, from measuring his growth to catching warning signs before they get worse. They can recommend vaccines and provide necessary medications.

Take notes of important information your doctor provides. Write any questions you may also have so that come appointment time, you have a ready list she can answer.

And follow all her instructions, from taking prenatal vitamins like folic acid to avoiding certain food. She can cater to your specific needs in ways you can’t on your own.

Read 11 pregnancy questions you should ask your doctor.

Free printables: Staying healthy is just one of the many tasks you need to do during pregnancy. Need a checklist of all the things to get done before the baby is born? Join my newsletter and grab your printable checklist below—at no cost to you:

2. Watch your weight gain

Pregnancy is a delicate balance between gaining enough weight—not too much, but not too little, either. Excess weight gain can lead to complications like high blood pressure, increased chances of C-sections, and delivering larger babies.

But low weight gain can lead to premature births, smaller babies, or growth restrictions in the uterus.

Depending on your unique needs, your doctor can tell you exactly how much weight you should gain. This is why it’s also important to attend prenatal visits—she can track your weight gain progress.

My twin pregnancy wasn’t easy, right from the first trimester. I gained a measly two pounds during all those weeks because of morning sickness. I made the mistake of gorging on high-calorie but terrible food, like burgers, shakes, and anything I thought would add extra calories.

Unfortunately, that kind of food also leads to complications. Eating the wrong food compromised my health and added complications I may have avoided. Thankfully, all worked out, but not before several weeks of an uncomfortable pregnancy.

If I could do it all over, I would drink smoothies to gain weight—this would’ve made it easier to drink my meals than to eat them. I would’ve eaten healthy snacks and vegetables like broccoli, peas, and potatoes more often.

And I would’ve eaten high-calorie healthy food like eggs, beans, poultry, and whole grains that pack on the pounds and nutrients without compromising my body.

3. Get the right kind of exercise

Discuss with your doctor the right kind of exercise you can do during pregnancy. For most healthy pregnancies, a low-intensity version of your current workout is fine. Prenatal yoga, walking, and swimming are also common exercises for pregnant women.

Just as exercise is important for everyone, so too does it help your pregnancy. You reduce discomfort and strengthen your body to better adjust to the strains of pregnancy. Exercise improves circulation and helps you feel better through those nine months.

Again, consult with your doctor about your limits and circumstances. While my first pregnancy was a breeze thanks to consistent workouts, my twin pregnancy meant I could hardly exercise at all.

Take a look at these pregnancy secrets you may not know about.

4. Don’t stress too much

Stress is a normal part of life, where sudden or heightened episodes aren’t too damaging. For instance, finding out you lost your job while pregnant isn’t likely going to affect you or your baby in the long-term.

But chronic and constant stress can impact your physical and mental health and pregnancy. Stress releases hormones that can trigger an inflammatory response and impact your pregnancy. This can lead to complications like lower birth weight and delivering earlier than expected.

If you find yourself in constant stress, find ways to change your circumstances to avoid chronic pressure. Take more time to rest and focus on your well-being and a healthy lifestyle. Even though it doesn’t look like you’re doing much, your body is hard at work making your baby!

Take a look at this checklist of things to do before the baby arrives.

5. Avoid high-risk food

I watched over my meals like a hawk. Eating out at restaurants often included me quizzing the waiter on the ingredients of the meals. That’s because food that would normally be safe for you can pose risks when you’re pregnant. A few of the top foods to watch out for include:

Raw fish and undercooked meat. Sushi and paté are not the best to eat while pregnant. Instead, choose meat and seafood fully cooked rather than raw.
Unpasteurized dairy. Certain soft cheeses like brie and raw milk can be unpasteurized and contain bacteria that can be harmful during pregnancy. Choose pasteurized dairy or tofu instead.
Deli meat. Some deli meat, like the ones you’d put in your sandwiches or hot dogs, can be risky to eat during pregnancy unless they’re heated beforehand.
Fish high in mercury. Avoid large fish like shark and mackerel and instead stick to smaller fish that are lower on the food chain to avoid a build up of mercury.

Conclusion

Those nine months can be overwhelming for any pregnant mom. We bear the responsibility for a growing baby and fear one wrong move can change the course of his life or lead to complications.

Thankfully, you’ll likely have a smooth pregnancy, especially if you take care of yourself. Watch how much weight you gain, aiming for the amount your doctor recommends. Eat healthy food, drink plenty of water, and avoid certain types that can be risky during pregnancy.

Stay away from chronic stress, the kind that doesn’t seem to let up. Get the right kind of exercise your doctor considers safe for you and your pregnancy. And finally, keep all your prenatal visits—it’s during these times that she’s better able to monitor your progress.

My twins turned out fine, despite paint fumes and pregnancy complications. All that worrying for nothing, as they say. Still, it helps to be informed, to ask those silly questions, to research, and to call your doctor with any concerns you may have.

After all, we want what every mom would—to learn how to have a healthy pregnancy.

Get more tips:

Don’t forget: Join my newsletter and grab your printable checklist below—at no cost to you:

Search