A Healthy Pregnancy

A time of rapid change

Pregnancy is an exciting time full of amazing changes and is also a time when women put a lot of focus and effort into their health and wellbeing. 

The rapid increase in weight, postural changes, altered sleeping positions, and hormones released during pregnancy designed to relax ligaments, make spinal problems (which previously you may not have been aware of) gradually cause more pain.

Here are some of our top tips for you to use as a general guide, however if you’re unsure of anything please do stay on the safe side and get in touch before going ahead!

PosturePregnancy posture

Your growing belly is a beautiful thing that naturally creates some postural imbalances and a shift in weight bearing, There’s a lot to consider, but here are some of the keys all at once. Ready? When standing, have your feet shoulder width apart with ‘soft knees’ and let your shoulders relax. Try not to flatten your lower back curve by tucking your tummy in, but also don’t push it out too far, but instead focus on standing tall. Rest frequently. Listen to your body to be aware of positions that are not ideal. Avoid wearing high heels. Let people help you rather than being a super-mum, but, when required, ensure that you are lifting correctly with your legs powering the lift, especially when lifting wriggly toddlers. One more thing, instead of using your stomach muscles to sit up from lying down, roll to your side and push yourself up with your arms.


Wholesome foods are best to keep you and your growing baby healthy, including plenty of fruits and vegetables, wholegrains, lean meat, chicken, seafood, eggs, legumes (beans, lentils, peas), nuts and seeds. 

Your midwife is likely to recommend folate and iodine, and here are some more things to consider: 

  • Essential Fatty Acids (eg. Fish oil, walnuts, linseeds, leafy vegetables) throughout your pregnancy are important for your baby’s developing brain and nervous system and are also important to continue when breastfeeding.
  • Probiotics – A quality probiotic will contribute to your health, as well as to a healthy microbiome in your baby. Research has shown a decrease in allergies, eczema and upper respiratory tract infections in babies when probiotics were taken during pregnancy.

Exercise RegularlyPoses

During pregnancy, low impact exercise like walking and swimming are very beneficial, especially when accompanied by stretching or yoga. Hamstring and calf stretches are especially important, not just for comfort but also to prepare for the different positions of labour. A couple of great yoga poses you can do at home are the Child’s and Cat Poses. If you have an exercise ball then sitting on it and rocking side to side, back and forth and in circles with your pelvis improves flexibility. Make sure you exaggerate the movement, and hold onto something if you feel unsteady.


Drinking enough water is as important as ever when you’re pregnant. Try not to be discouraged by the extra trips to the bathroom, as your body needs it to help with the increased blood supply, removing toxins and transporting vitamins throughout your body. Nine glasses per day is a good target

Get Adjusted


  • One of our body’s greatest challenges is eliminating the toxins that we are exposed to on a daily basis. You can take it as far as you want, but ideally: 
  • Opt for organic and certified natural skin and personal care products. 
  • Avoid perfumes and fragranced washing powders and cleaning products.
  • Avoid secondhand smoke.
  • Restrict caffeine in coffee, tea, cola, chocolate.
  • Limit your intake of refined processed foods.


A positive mindset is vital for a healthy and happy pregnancy. Try to minimise work and other stressors during your pregnancy and take time to slow down and relax. If that’s not entirely possible, regular breaks for fresh air or one of the amazing pregnancy meditations can do the trick. Get your partner involved, and visualise your ideal birth plan and be prepared for Plan B.


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