How to stay healthy when pregnant

If you have not looked after your body before, when you are pregnant it is an important time to start. You now have two people to look after whose health is closely intertwined. Here are some tips for a healthy pregnancy.

Regular Check Ups

In the UK, the National Health Service provide excellent pre natal care. Many other countries have similar programmes. As soon as you get a positive pregnancy test result, make an appointment with your doctor. Once confirmed, your doctor will set the pre-natal care programme in motion.

You will usually be asked to attend your first check with the midwife at 6-8 weeks. Make sure you don’t miss it. Not only will they review your medical history to see if you will need any special monitoring or treatment, they will also provide you with a lot of useful information about your pregnancy.

This will be your first of many visits to or from your midwife. It varies between health authorities but typically you can expect to see your midwife every 4 weeks during the second trimester and every two weeks in the third trimester. She will check your weight, blood pressure, how you are feeling and occasionally will take a urine sample. 

In the UK you will also be sent for an ultrasound scan between 8 and 14 weeks and another one between 18 to 21 weeks.

The one stop online shop for mums and mums to be

Diet

The saying ‘eating for two’ when you are pregnant does not mean that you need to eat twice as much. However the average mum of a healthy weight carrying one child does need to eat around 300 calories more per day. 

A nutritious balanced diet is important to ensure your baby gets everything they need. Lean meat and low fat dairy products for the protein and calcium, fruit and veg for the vitamins and minerals and whole grain bread and cereals for the fibre and carbs.

Your GP/Midwife may also recommend supplements such as calcium, iron and folic acid. In the UK folic acid is recommended for all pregnant women. Iron and calcium supplements are normally only given if your doctor detects that your levels are low.

Research shows that taking folic acid 1 month before pregnancy and during the first 3 months of pregnancy reduces the risk of neural tube defects by 70%. Neural tube defects can cause problems like spina bifida in children.

Extra calcium is needed because of the calcium loss in your bones during pregnancy. In addition to the foods already mentioned, spinach, broccoli , tofu, almonds and orange juice are good sources of calcium.

The body needs extra iron during pregnancy to make the haemoglobin which helps carry oxygen through the blood. Red meat, eggs, dark poultry, tofu, leafy vegetables and salmon are good sources of iron. Some breakfast cereals are also fortified with iron.

It is also necessary to drink plenty of water when pregnant. The baby, placenta and the amniotic fluid all require plenty of water. Your body also contains a lot more blood when pregnant so needs more fluid. 

Of course there are also a lot of types of food that you need to avoid and that in itself is a minefield. We have another blog specifically on this subject that will help you.

Exercise

Your body needs exercise to stay healthy. Not only does it help your heart, lungs and blood pressure but it also works your lymphatic system which is important for fending off disease.

When you are pregnant you still need exercise. It avoids excessive weight gain and will help prevent back pain, swelling and constipation. At least 30 minutes of moderate exercise a day is recommended. Being fit can also help make labour easier and recovery time less. Swimming,walking and yoga are all suitable exercises when pregnant.

Maternity Swimwear from Bunny Bumpkin

Sleep

Pregnancy, especially in the latter stages can leave you feeling exhausted so be sure to get plenty of sleep. Try to get a few naps in the day also if you can.

Of course there are no guarantees, but looking after yourself when pregnant gives you a better chance of a smoother, healthier pregnancy.

Of course pregnancy is still no easy ride and if you want to know more about some of the common complaints of pregnancy read our blog on that subject.

Stretch Marks

Stretch marks is the subject of todays blog from Bunny Bumpkin.

When you have a baby your little bundle of joy is not the only permanent reminder of your pregnancy. Stretch marks affect 90 per cent of women. The severity of stretch marks varies considerably. They don't only appear on the stomach. They can appear on the buttocks, thighs and breasts also. You may not be able to prevent stretch marks altogether but there are some things you can do to reduce the severity of them

There are all sorts of potions and lotions that claim to stop stretch marks but any good moisturiser containing vitamin E will help. However you must apply them every day to make sure your skin is always moist. Don't give up even if you start to see stretch marks appearing.In fact it is even more important to keep applying when the stretch marks appear.

Eating healthily and keeping fit can also help your skin. You shouldn't put on more than 25-35 pounds during pregnancy. Drinking plenty of water also keeps the skin healthy. Dry skin will almost certainly lead to stretch marks.

If you have had children before your chances of stretch marks is higher because your skin has already been stretched before.Twins or large babies can also make them worse.

Start with the creams as early as possible, even before you start feeling the skin beginning to stretch.

You may be horrified by the sight of your stretch marks after birth but don't worry, they do fade with time. Some women do opt for laser removal but it is a lot cheaper to accept them as part of being a mother. A dermatologist will be able to advise you on possible treatments if you decide to go that route.But think of them of them as a badge of achievement. This infographic says it all. We posted this on facebook  and tumblr and are pleased to say that we had loads of shares from mums who are proud of their stretch marks. So be proud of yours.

For most mums though, stretch marks become the least of your worries. Having a child is a full time occupation. It is tiring and stressful but hugely rewarding. You will probably forget all about the stretch marks very quickly.

Bunny Bumpkin 3 piece Maternity Pyjamas £24.99 

What to wear in the 3 trimesters of pregnancy

You have just received the wonderful news that you are pregnant. After the initial jubilation you suddenly realise that in addition to some major life changes in the years ahead there is also going to be some major changes to your body over the next 9 months. However this doesn't mean that you have to dig out the old jogging bottoms and baggy sweatshirts and hibernate until your bundle of joy arrives. Here are some tips from maternity wear specialist Bunny Bumpkin, about what to wear in each trimester of pregnancy.

First Trimester 0-3 months
You may notice that bras start to get uncomfortable towards the end of the first trimester. It is best to order wireless bras like this Emma Jane maternity/nursing bra which is designed to grow with the expectant mother during her pregnancy

Emma Jane Maternity Bra 361

Although clothes may feel a little tighter, you should be able to get away with wearing your existing wardrobe in the first trimester.

Second Trimester 3-6 months

Your bump will become increasingly more noticeable in this period and if you want to avoid living in those jogging bottoms and sweatshirts it is time to look for maternity tops and maternity trousers.

Most maternity tops (like this white cross maternity blouse) are made from cotton and elastene which allows them to stretch with your growing bump. Some also have ruched sides.

 

White Cross Maternity Blouse

Maternity trousers are available in under the bump style or over the bump. There is no science behind this. It is just a matter of personal preference. Over the bump trousers have a wide elasticated band at the top, while under the bump trousers have a thin elasticated band. These are no jogging bottoms though; some of these trousers can look very smart as shown by these brown over the bump trousers.

Brown Over The Bump Maternity Trousers

Third Trimester 6-9 months

During the third trimester your breasts will grow rapidly and may start to leak colostrum. If you are planning to breast feed, it is time to order a nursing bra. Wait until 3-4 weeks before your baby is due as this will give you a good idea of the size needed. Be aware that as the real milk starts to be produced in the days following the birth, your breasts may increase by one more cup size. Some nursing bras are designed for a range of cup sizes so if you have one like this Emma Jane 362 bra then the increase in cup size will not matter. Nursing bras are fitted with a clip to allow easy access for breast feeding.

 

Emma Jane 362 bra

Trying to sleep when it feels like you have a bowling ball in your belly is difficult enough so it is important to make sure your nightwear is comfortable.
Maternity nighties are designed to allow for your bump. Like many others, this pink nursing nightie is also designed for breast feeding.

 

Pink Nursing Nightie  404

Well done; you have survived pregnancy wearing comfortable and fashionable clothes. Now all you need to worry about is what the baby will wear, but we will leave that for a future blog.

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