12 steps for a healthy pregnancy

1. Take a prenatal vitamin – speak to your healthcare provider for the correct combination. Folic acid and iron are the most important supplements to take. Additional vitamins to take include omega 3, calcium, vitamin D and magnesium. These can most commonly be bought as multivitamin combinations often marked for pregnancy.
2. Exercise regularly – but don’t overdo it. Generally perform exercise that your body can tolerate without being excessive or performing heavy impact options. Stretching and flexibility are very important to maintain during pregnancy.
3. Educate yourself – ensure that you get information from credible sources, namely your doctor, antenatal classes and other professionals.
4. Change your chores - avoid harsh or toxic cleaners or heavy lifting.
5. Track your weight gain - normal weight gain is 10 – 15 kilograms. In general 1 to 1.5 kg’s in the first 3 months and then 1.5 to 2 kg’s each month thereafter until you give birth.
6. Drink plenty of fluids - six glasses of water per day.
7. Don’t drink alcohol – this could have harmful side effects on your baby. Foetal alcohol syndrome is a condition in a child that results from alcohol exposure during the mother’s pregnancy. This causes brain damage and other growth problems in the child.
8. Know when to call your doctor with concerns, regarding both the mother and the baby. If in doubt, rather call to confirm your concerns.
9. Don’t smoke. Avoid second hand smoke as well. This raises the risks of your baby being born with birth defects.
10. Get enough sleep – rest is important for a healthy pregnancy.
11. Don’t take over-the-counter medications or herbal remedies without medical consultation.
12. Take a pregnancy class – this is important for education and to share your worries and concerns. This will take the form of a number of sessions through your pregnancy with both theory and practicals outlining key aspects of your pregnancy, your baby and the birth process.  

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