Top Tips for Healthy Pregnancy
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. 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!
Get Adjusted!
By ensuring your nervous system is free from joint and nerve dysfunction, we ensure the communication channels that govern uterine function are open and clear, promoting a self-regulating body and a straightforward labour. By assessing the alignment of the pelvis, we can make certain that your baby has the opportunity to move into the ideal birthing position. Other benefits often reported are: decreased heartburn, improved sleep, less headaches, increased energy and improved overall comfort.
Posture
Your growing belly is a beautiful thing that naturally creates some postural imbalances and a shift in weight bearing. There’s lots to consider, but here are some of the keys all at once… Ready?
When standing, have your feet shoulder width apart with ‘soft knees’, let your shoulders relax and stand tall. Rest frequently. Listen to your body to be aware of positions that are not ideal. Avoid wearing high heels. Try not to flatten your lower back curve by tucking your tummy in, but also don’t push it out too far – let it be a hammock, nice and neutral, for your baby. Let people help you rather than being super-mum, but when required ensure that you are lifting correctly with your legs, 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.
Exercise
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. Make sure you exaggerate the movement, and hold onto something if you feel unsteady.
Hydration
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. Approximately 3L is a good target per day for the average person.
Nutrition
Supplements are a hot topic. Your midwife is likely to recommend folate and iodine, and here are some more things to consider:
Whole food source vs synthetic vitamins. Whole food source vitamins are more efficiently absorbed by your body
Essential Fatty Acids (eg. Fish oil) throughout your pregnancy is important for your baby’s developing brain and nervous system and is also important to continue when breastfeeding
Probiotics – A quality, whole food source probiotic will contribute to your health, as well as to a healthy micro biome in your baby. Research has shown a decrease in allergies, eczema and upper respiratory tract infections in babies when probiotics were taken during pregnancy.
Toxins
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
Mindset
A positive mindset is vital for a healthy and happy pregnancy. Try to minimize work and other stressors early on in 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.
Visualise your ideal birth plan and be prepared for Plan B, get your partner involved.
Research and Learn
Resources we love
– Book: Sarah Buckley – Gentle Birth, Gentle Mothering
– Book: Well Adjusted Babies – Jennifer Barham-Floreani – www.welladjusted.me
– Book: Hypnobirthing – Marie Mongan
– Book: Active Birth – Janet Balaskas
– Facebook / Online blog: The Milk Meg (breastfeeding support)
– Facebook / Online Blog: Pinky Mackay – breastfeeding support on Facebook and blog ‘
– Website: www.ICPA4Kids.com – parent resources
And when it’s all said and done…
Accept help where possible so you can recover – meals, cleaning etc.
Everyone has an opinion – be prepared to hear lots of stories and advice.. It’s all shared with good intentions, but only take on board what resonates with you.
We’re here to help – as soon as you feel up to it, visit for a post-birth check-up. We also offer a complimentary newborn assessment to those under care during pregnancy, whether it’s because baby is unsettled, having trouble feeding, or for a wellness check.
