Pregnancy can be such a joyful time.
You may already be planning the nursery.
You may imagine who your little one will become. Will she have her mother’s laugh? Will he have his father’s nose?
But pregnancy can also come with uncertainty. And let’s be real: It also comes with stress.
It might seem like everyone you know has advice for you, and while most of it is well-intentioned, it’s important to know what information is medically sound. That’s key for a healthy pregnancy, a healthy baby and a healthy family.
Dr. Robert Heineck, a physician with AnMed OBGYN - Anderson, a local native who’s among the newest on AnMed’s exceptional OBGYN staff, is here to help, though he can’t take away midnight cravings.
Eat properly for a healthy pregnancy and healthy baby
Proper nutrition is crucial for you and your baby.
“Be mindful of what you’re eating,” said Dr. Heineck. “Fruits, vegetables, whole grains and proteins can help support a healthy pregnancy.”
Avoid undercooked food, unpasteurized dairy products and raw fish.
When you do eat fish, choose ones that are low in mercury, because too much mercury in your bloodstream can harm your baby’s brain or nervous system. Good choices include salmon, cod and tilapia.
Water is life – during pregnancy, too.
Lean in for this one. Make an easy-to-carry, easy-to-refill water bottle your best friend for the next nine months.
Drink from it often.
It’s a simple thing to do, and the benefits are significant. Pregnant women should drink eight to 12 cups, or 64 to 96 ounces, of water every day, according to The American College of Obstetricians and Gynecologists.
Water helps form the amniotic fluid that protects your baby. it also helps nutrients move through your body and helps waste move out.
“Proper hydration can help with reducing some of the bothersome symptoms associated with pregnancy,” Heineck said.
Getting enough water during pregnancy can help reduce your risk of developing hemorrhoids or becoming constipated. Increasing your water intake during pregnancy can also help reduce swelling in aching feet and can help you feel less tired. Win-win.
So how do you know if you are getting enough water? If your urine is colorless or is pale yellow, you are probably going in the right direction.
And while we are on the subject of drinking: Avoid alcohol and curb any caffeine habits.
Limit yourself to two 8-ounce cups of coffee per day, even fewer if you’re able, Heineck said.
Move it, friend: Exercise during pregnancy
Sure, when you are pregnant, there might be some days that you just want to hang out on the couch and remember the days when you could see your feet – but don’t give up on exercise.
Having an exercise routine while you are pregnant can be just as important as it was before you knew you were expecting a baby. Regular exercise during pregnancy can lead to better sleep, help you manage your weight and improve your moods.
“Some of your exercise routine may need to be modified just because of the physiologic changes that happen during pregnancy,” Heineck said, “but exercise during pregnancy can be good for you.”
If you weren’t exercising regularly before becoming pregnant, now may be a good time to start with low-stress activities such as light walking.
Talk with your doctor to find out what exercises will work best for you.
Mental health is important during pregnancy
Just getting through day-to-day life is hard enough sometimes. Add to that the physical and emotional toll of pregnancy and planning for a baby, and things can start to feel particularly overwhelming.
It’s OK to feel overwhelmed now and then, but don’t suffer in isolation. Reach out for help.
Talk to your doctor about how you are feeling.
Reach out to family and friends, too. Others have been exactly where you are now and would be glad to offer listening ears and gentle support.
If you are nervous about the arrival of your little one, don’t forget to check out the free labor and delivery resources AnMed has for you, like Baby Basics classes, introduction to breastfeeding classes and childbirth-education courses.
You can also schedule a free, in-person tour of AnMed Maternity Center, which can help you feel more at ease when the big day comes.
Get proper rest during pregnancy
Getting proper rest during pregnancy is key, though it’s not always easy.
Taking five extra trips to the bathroom during the night? We get it.
Maybe you are balancing work, family and other children while pregnant. We see you.
Your mind may try to tell you that you just can’t rest, that there is too much that must be done and not enough time to do it all. But listen: You have to rest.
Rest is absolutely necessary, especially during pregnancy.
“When you are resting during pregnancy, you are not being lazy at all,” Heineck said. “Rest is important for your body, especially when you are pregnant.”
Guard your sleep as best you can. Make it a priority.
Can you take 20 minutes of your lunch break to catnap in your car before going back into work? Do it.
Can you ask a neighbor to watch your children for an hour so you can take a nice bath and a short rest? Do that.
Another thing to do: Accept our congratulations. We’re glad and proud to be part of your journey.