How to stay healthy and happy during your pregnancy
Published: April 30, 2015
By: Ginny Cooper McCarley
For many mothers-to-be, the joy of seeing those two little pink lines is quickly followed by anxiety over how to get the best start for their child. But it can be difficult to decide what is best to do during pregnancy. Is it safe to drink coffee? Can you give into all of your cravings? Should you start running daily or give up exercise altogether?
The questions are endless and the information is varied, but all doctors agree that proper exercise and nutrition is vital for a healthy pregnancy. “Research has shown us that healthy diets during pregnancy will improve infant outcomes. Strong evidence indicates that a high quality diet during pregnancy – one that contains the correct balance of nutrients and calories – result in infants with the most optimal physical condition at birth,” says Donna Seibels, licensed dietitian and assistant professor at Samford University.
Don’t Eat for Two
Though it is very tempting to believe that you are “eating for two” and can give into every craving, most doctors warn against adding too many calories to your diet and tout the dangers of gaining excessive weight.
“Not only is (eating for two) a myth, it’s a real problem. If you gain too much weight, it puts you at an increased risk for a C-section and for having gestational diabetes,” warns Dr. Charles E. Sharp, founding partner of Sharp and Stone OB/GYN.
A healthy amount of weight gain varies depending on a variety of factors such as a woman’s weight pre-pregnancy, but on average a woman should gain approximately 20 pounds more than her ideal body weight, Sharp says. However, women do need to add a few additional calories to their diet in order to feed the growing baby.
“The need for additional calories increases gradually during the course of the pregnancy,” Seibels says, noting women should consume about 200 extra calories during the first trimester (about ¼ cup of almonds) and about 500 extra calories during the third trimester (a little more than two servings of trail mix).
Elizabeth Edgar, mother of two, who gained 55 pounds with her first child, but only 23 pounds with her second born, said gaining less weight had positive effects both during and after pregnancy. “I remember with my son, I thought I could eat anything. I once ate nine ears of corn in one sitting! I was shocked when I gave birth and still looked pregnant for months,” Edgar says. “With my second I felt much healthier and energetic.”
Eat your Fruits and Veggies
Eating double the amount of calories is harmful for mother and baby, but Dr. Jesanna Cooper, OB/GYN at Princeton Baptist Medical Center, said moms-to-be should also keep in mind that everything they eat goes to the baby. “Eat what you want your child to eat,” Cooper says, citing theories that infants can develop taste buds in the womb. “A lot of times I think adults make poor choices for themselves that they wouldn’t for their children, but make sure you know everything your child is eating.”
A diet heavy with a large variety of vegetables and high in protein, with a minimum of fried food and dishes heavy in calories and low in nutrients is the best for both mother and baby.
“Really the most important thing is to make sure you’re eating plenty of fresh vegetables, because they have folic acid in them,” Sharp says. “A little bit of everything and not too much of anything is the way to go.”
Dark leafy greens, lentils, avocado and asparagus are just a few vegetables high in folic acid and nutrients that are essential for a growing baby.
Have a Cup of Coffee
Many new moms worry about the effect their daily cup of joe is having on their baby, but the American College of Obstetricians and Gynecologists released a study in 2010, which showed that a moderate amount (less than 200 milligrams a day) of caffeine is perfectly safe to consume throughout pregnancy. Cooper says she continued to drink a cup of coffee throughout her own pregnancy and does not discourage her patients from consuming a moderate amount.
“I have no concerns (with the recommended amount),” Cooper said. “I usually say one cup of coffee or two cups of tea.”
Lindsey Motlow, mother of 13-month-old Elijah, says she continued to consume moderate amounts of caffeine throughout her pregnancy. “I needed coffee,” Motlow laughs. “I just couldn’t give that up.”
Be Aware of Dangerous Habits
Though some doctors say one drink is not harmful, most doctors in the United States caution against any alcohol consumption, says Dr. Margot Gathings, OB/GYN with Brookwood Women’s Care. High alcohol can cause a number of issues such as developmental delay and behavioral problems. “Will one drink do that? Probably not, but it’s best not to (drink),” Gathings says.
For mothers-to-be who smoke, Gathings warns that the habit can cause growth-restricted babies and premature birth and encourages women to give up smoking when pregnant or switch to a safer nicotine source such as a nicotine patch or an e-cigarette if the addiction is hard to kick.
“With that, you’re getting the nicotine, but not getting all the other horrible chemicals,” Gathings says.
Ask What Medicine You Can Take
For women who took prescription medications before getting pregnant, it is important to check with your doctor to see if the medication is safe during pregnancy, but some over-the-counter medications can be taken to relieve the normal aches and pains of pregnancy.
Aspirin, ibuprofen and Motrin all can be dangerous during the first trimester of pregnancy, so Gathings recommends Tylenol to her patients for normal achiness and Mucinex, Sudafed or Robitussin for cold symptoms. “Just check with your doctor to be sure before you try anything,” Gathings warns.
Keep the Spark Alive
Keeping the spark alive between the mom and dad-to-be is vital during a pregnancy, and intimacy is a great way to foster that relationship. “Intercourse is absolutely okay for general, low-risk patients,” Gathings says, but warned that due to an increased blood flow to the cervix during pregnancy, some spotting can occur.
In fact, sexual intercourse has been known to jump-start labor in pregnancies that are full-term. “It has been told and passed on that (sex) will jump start labor,” Gathings said, noting that sex releases prostaglandins, which can help stimulate active labor.
Go for a Walk
Maintaining an exercise routine throughout pregnancy can combat many side effects of pregnancy such as backaches, fatigue and sluggishness. There is even evidence that exercise can help you sleep better, prepare for childbirth and reduce stress. “Exercise is extremely beneficial for the baby and the mother,” Sharp says, citing three studies that compared a group of women who exercised throughout their pregnancy with a group of women who did not exercise. “The exercising group did better than the group that didn’t exercise for both the mom and the baby.”
Walking, swimming, running, low impact aerobics classes and prenatal yoga are all excellent ways to stay fit throughout your pregnancy. “Really, it’s kind of what you enjoy and what you’re comfortable with,” Sharp says.
Relax and Enjoy Your Pregnancy
Though it is easy to become inundated with the plethora of information available on what not to do while expecting, mothers-to-be should remember that pregnancy is both special and fleeting.
“Don’t over think it,” Cooper advises. “If you’re eating a large variety of food and not too much of one thing or another, you’re probably going to be okay. Everything in moderation.”
Ginny Cooper McCarley is a freelance writer.