How to Maintain Your Health During Pregnancy: Expert Advice by Dr. Pankhuri Gautam

How to Maintain Your Health During Pregnancy: Expert Advice by Dr. Pankhuri Gautam

By Dr. Pankhuri Gautam, Experienced Gynecologist

Maintaining health during pregnancy is crucial for both maternal well-being and fetal development. Each stage should be a positive experience, ensuring women and their babies reach their full potential for health and well-being.

According to WHO's report, in the last two decades, about 287,000 women died during pregnancy and childbirth in 2020. This number is unacceptably high. The most common and direct causes of maternal injury and death are excessive blood loss, infection, high blood pressure, unsafe abortion, and obstructed labour, as well as indirect causes such as anaemia, malaria, and heart disease. 

Managing these aspects effectively is crucial for a smoother transition into motherhood. I, Dr Pankhuri Gautam, am a seasoned obstetrician and gynaecologist in Jaipur with over a decade of experience. The details provided in this blog will explore essential practices and precautions, combining what to do and what not to do during pregnancy to ensure clarity and actionable insights for a healthy journey.

Maintaining Health During Pregnancy: What to Do and What Not to Do

What to Do

1. Optimise Your Nutrition and Diet for a Healthy Pregnancy

Proper nutrition supports the baby's development and reduces the risk of birth defects. A balanced diet provides essential nutrients crucial for fetal growth and maternal health. Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet. Plan meals that cover all essential food groups to ensure adequate nutrition.

Here are some tips for following a proper balanced diet.

• Ensure sufficient intake of folic acid, iron, calcium, and omega-3 fatty acids.
• Sample meal plans can simplify healthy eating choices.
• Avoid excessive sugar and processed foods.
• Stay hydrated with plenty of water throughout the day.
• Consult a nutritionist for personalized dietary recommendations.

 

2. Essential Prenatal Care and Regular Check-ups for Expectant Mothers

Early detection and management of health issues promote a healthy pregnancy. Attend regular visits to the obstetrician/gynaecologist for check-ups and screenings. It helps monitor maternal health and detect potential complications early. Therefore, follow recommended prenatal care guidelines and discuss any concerns.

Here are some tips that you can follow during the prenatal period - 

• Regular visits ensure proper monitoring of fetal growth and maternal health.
• Discuss prenatal vitamins and supplements suitable for individual needs.
• Address any concerns promptly to avoid complications.
• Follow recommended screening tests for a healthy pregnancy.
• Maintain a record of prenatal appointments and test results.

3. Incorporate Safe Exercise and Physical Activity During Pregnancy

                     

Regular exercise improves mood, sleep quality, and physical health during pregnancy. Start with gentle activities and gradually increase intensity under guidance. Use safe exercises suitable for pregnant women, like walking and prenatal yoga. It promotes circulation, reduces pregnancy discomforts, and prepares the body for labour. The following are the benefits of exercising during pregnancy - 

• Improved mood and better sleep quality
• Stretching routines enhance flexibility and relaxation

Ensure the following pointers for a safe routine - 

• Avoid activities with a high risk of falls or abdominal strain
• Consult with a healthcare provider before starting any exercise routine.
• Monitor heart rate and avoid overheating during physical activity.

 

4. Manage Emotional Well-being During Pregnancy

    

According to a report, Up to 1 in 10 females and 1 in 20 males experience depression during pregnancy. Anxiety during pregnancy is also common, and many people experience anxiety and depression at the same time. It's normal to have worries and fears about what's coming when you're pregnant.

Incorporate stress management into daily routines and seek emotional support. Practice relaxation techniques such as deep breathing and meditation. These techniques help reduce stress levels and support positive maternal mental health.

Reducing stress enhances mental and emotional health, contributing to a healthier pregnancy. Here’s how you can do it - 

• Seek support from partners, family, or support groups.
• Professional counselling can help manage emotional changes.
• Engage in activities that promote relaxation and happiness.
• Prioritise self-care to maintain emotional balance throughout pregnancy.
• Communicate openly with loved ones about feelings and concerns.

5. Participate Actively in Educational Classes

Prepared parents are more confident and capable of handling pregnancy and childbirth. Participating actively in educational classes during pregnancy prepares expectant parents for childbirth, breastfeeding, and newborn care, ensuring they are well-equipped for the journey ahead.

By attending childbirth education classes and breastfeeding workshops, parents gain essential knowledge and practical skills necessary for a smooth transition into parenthood. 

This preparation fosters confidence and capability in handling the challenges of pregnancy and childbirth. Additionally, attending classes together strengthens partner support and involvement, promoting a unified approach to parenting and enhancing the overall pregnancy experience.

What Not to Do

1. Avoid Harmful Substances

Exposure to harmful substances can cause birth defects, low birth weight, preterm labour, and long-term developmental issues. Avoiding alcohol, tobacco, and recreational drugs prevents harmful effects on fetal development and maternal health during the prenatal period. 

Here’s the detail of additional pointers that you need to be aware of during the prenatal period - 

• Quit smoking and avoid second-hand smoke exposure.
• Refrain from consuming alcohol and discuss any concerns with healthcare providers.
• Avoid recreational drugs and seek help for addiction issues.
• Limit caffeine intake to safe levels as recommended by healthcare providers.
• Be cautious of exposure to environmental toxins and pollutants.

2. Steer Clear of Unsafe Activities

Accidents or exposure to harmful substances can lead to pregnancy complications.  To safeguard maternal and fetal health during pregnancy, avoiding activities that pose risks is crucial. To mitigate potential risks, follow safety guidelines rigorously at home and in work environments.

Here are some tips to help navigate this critical aspect of pregnancy health:

• Refrain from activities with a high risk of falls or abdominal trauma.
• Use protective gear and follow safety protocols if involved in physical work.
• Be cautious of potential hazards in the workplace and seek alternative duties if necessary.
• Consider travel restrictions to areas with health risks or limited medical facilities.
• Consult healthcare providers for guidance on safe activities and environments.

 

3. Do Not Just Eat Anything or Everything 

A dietary restriction means people are limited to certain foods that they cannot or will not eat. Nutritional constraints differ from person to person, and there are many reasons for them. Following these guidelines reduces the risk of foodborne diseases and supports healthy weight gain.

Avoiding raw or undercooked meats, seafood, and unpasteurised dairy products is advised to prevent contamination and potential infections that could lead to complications during pregnancy. 

Practice food safety by handling perishable items properly and washing fruits and vegetables thoroughly before consumption. Here are some additional tips to ensure a healthy diet during pregnancy: 

• Cook meats thoroughly to recommended temperatures,
• Steer clear of unpasteurized dairy products and cheeses,
• Monitor weight gain within recommended limits, 

Consult with a nutritionist for personalised advice on dietary concerns or restrictions.

4. Do Not Over-Stress

Managing stress levels and maintaining emotional well-being are crucial aspects of a healthy pregnancy. Chronic stress (a consistent sense of feeling pressured and overwhelmed over a long period, with symptoms including aches and pains, insomnia or weakness, less socialisation, and unfocused thinking) can adversely affect pregnancy outcomes and maternal health, highlighting the importance of proactive management. 

Here are some points to be considered during pregnancy to stay healthy-  

• Avoid Neglecting Emotional Needs
• Steer Clear of Unhealthy Coping
• Don't Isolate Yourself
• Learn to say no to excessive responsibilities to reduce stress levels.
• Don't Neglect Physical Health

 

5. Do not Believe Ever ything You Read or Listen

Reading accurate information during pregnancy is crucial to avoid stress and make informed decisions. Misinformation and pregnancy myths can lead to confusion and anxiety. Verifying pregnancy information from reliable sources such as healthcare providers rather than relying on internet sources that may spread misinformation or unfounded claims is important. 

Here are some common pregnancy myths that should be debunked:

• Morning sickness only happens in the morning.
• You can't exercise during pregnancy.
• Heartburn means your baby will have a lot of hair.
• Pregnancy makes you forgetful (baby brain).

Consulting healthcare professionals for personalised advice and guidance ensures accurate information tailored to individual needs. Asking questions and seeking clarification on pregnancy-related concerns helps dispel myths and address uncertainties. 

Conclusion

Maintaining health during pregnancy involves adopting beneficial practices while avoiding harmful behaviours. By following these guidelines, expectant mothers can enhance their well-being and promote optimal fetal development.

At Dr. Pankhuri Gautam's clinic in Jaipur, we are committed to ensuring your pregnancy journey is as smooth and informed as possible. Our specialised early prenatal care focuses on your health and your baby's well-being from the beginning. We prioritise your needs and strive to make your pregnancy experience positive and memorable.
Schedule your prenatal visit today and experience personalised care that makes your journey into motherhood smooth and joyful.