A Healthy Pregnancy
Congratulations!
Pregnancy is often filled with a range of emotions as you prepare to welcome your baby. You may feel excited, overwhelmed and much more. It can help to get support and advice from other parents, family or friends. Learning more about pregnancy, birth and having a new baby can also help calm your fears and help you feel more prepared.
Caring for Yourself
Your health is always important, but especially so during pregnancy. Use the following tips to help you and your baby stay as healthy as possible.
To do:
• Go to regular prenatal visits with your health care provider.
• Eat a nutritious diet, including fresh vegetables and fruits, whole grains, and quality protein.
• Drink plenty of water to stay hydrated.
• Stay active. Aim for 30 minutes of exercise or more every day.
• Get plenty of sleep. Rest when you need it.
• Surround yourself with supportive people.
• Take care of your mental health. Minimize stress and use tools to cope with stress.
Precautions:
• Do not consume harmful substances such as alcohol, drugs or unsafe medications.
• Avoid fish with high levels of mercury, unpasteurized dairy, undercooked meats and artificial sweeteners.
• Limit caffeine and sweets.
• Take preventative steps to avoid sexually transmitted infections.
• Reduce your exposure to environmental toxins as much as possible. Avoid breathing smoke or chemical fumes.
• Avoid high-impact exercises and activities with a high risk of falling.
Pregnancy Dates
Pregnancy is generally said to last 40 weeks, although this length varies. Pregnancy is often confirmed by a test that detects a specific hormone in your urine or blood, or by a vaginal ultrasound. Because of the way pregnancy dates are counted, you are already several weeks pregnant by the time a pregnancy test is positive.( See page 5 for more details.)
Pregnancy is divided into three parts, called trimesters. Each trimester lasts 12 to 14 weeks and includes its own unique phase of development.
It is never too late to begin making healthy choices and developing healthy habits. During pregnancy, you help lay the foundation for the rest of your child’ s life. When you take care of your physical, mental and emotional health during pregnancy, you are also taking care of your baby and giving them the best possible start in life. If you struggle in any of these areas, ask your health care provider for recommendations and resources.
Labor and Birth 2