Follow these helpful hints for a healthy pregnancy
Get all essential vitamins and minerals every day. Women need a lot more iron when pregnant. Sometimes it’s hard to get enough from the foods we eat. Ask your doctor if you should be taking a daily prenatal vitamin or multivitamin.
Get 400 micrograms (or 0.4 mg) of folic acid daily. Folic acid (or folate) reduces the chances of some birth defects. Some women eat foods containing high levels of folic acid. Others take multivitamins to get enough folic acid during pregnancy. Find out how to get your daily dose of folic acid.
Eat a healthy diet. Load up on fruits, vegetables and whole-grains (such as whole-wheat breads or crackers). Eat plenty of calcium-rich foods such as non-fat or low-fat yogurt, milk and broccoli, which your baby needs for strong bones and teeth. If you live in areas where fruits and vegetables are not available, frozen vegetables are a good option. Avoid eating fatty foods such as butter and fatty meats. Choose leaner foods such as skim milk, skinless chicken and turkey and fish. Get more tips on healthy eating for two.
Gain a healthy, not excessive, amount of weight. Research shows that women who gain more than the recommended amount during pregnancy have an elevated risk of obesity. On average, 25 to 30 pounds is a healthy weight gain over the 40 weeks of pregnancy. Check with your doctor to find out how much weight you should gain during pregnancy. Read more on healthy weight.
Get enough sleep. Try to get seven to nine hours every night. Aches, pains, anxiety and trips to the bathroom keep many pregnant women awake at night. To get better sleep, do not eat large meals within three hours before going to bed, get some exercise and avoid long naps during the day. Sleep on your left side and place pillows between your legs and under your belly to make yourself comfortable.
De-stress. If you can, control the stress in your life. When it comes to work and family, figure out what you can do. Set limits with yourself and others. Don’t be afraid to say NO to requests that will require your time and energy.
Get a handle on health problems. Ask your doctor about how your health problems can affect you and your baby. If you have diabetes, control your blood sugar levels. If you have high blood pressure, monitor it closely. If you are overweight, talk to your doctor about whether you should lose weight.
Ask your doctor before taking any medicines. Prescription, over-the-counter and herbal medicine can all harm your baby. Ask your doctor if you should continue to take prescription medicines. Get more facts on taking medicine during pregnancy.
See your doctor regularly.Prenatal care can help keep you and your baby healthy, prevent problems before they occur and prevent difficulties during birth.
Consider getting a flu shot.The flu can be dangerous for moms-to-be. The Centers for Disease Control and Prevention (CDC) suggests vaccinations for all women who are at least 14 weeks pregnant during the flu season. Ask your doctor if you should get a flu shot.
Get moving! Regular, low-impact exercise is good for you and your baby. Talk to your doctor about what type of exercise is safe. Get more guidelines on exercising while pregnant.
Wear your seatbelt correctly. Seat belts used correctly can protect you and your unborn baby during a crash. The American Academy of Family Physicians recommends that pregnant women use seat belts that have a lap belt and a shoulder strap (3-point restraint). Seat belt straps should never go across your belly. The lap strap should go under the belly, across the hips. The shoulder strap should go off to the side of your belly and between your breasts. If you are not driving, the back seat is the safest place to sit.
Ease the aches and pains. Do not accept discomfort as a necessary part of pregnancy. Hemorrhoids, heartburn, and leg cramps can all be treated. Here’s how.
A safe environment for your baby. Use this checklist as a guide.
Pets and your pregnancy. Find answers to your questions about whether or not it is safe for you to handle your pets during pregnancy.
Lead poisoning prevention. Protect your family from lead. Lead can damage the brain and nervous system of unborn babies and young children. Learn how to check your home and work place for exposure to lead. Children should be screened and tested for lead at their one-, two- and three-year check ups. Be sure to ask your baby’s doctor to check for lead.
You can get a free blood test to check for lead in you or your children through the Josiah Hill III Clinic.
The Oregon Lead Line can answer questions about lead in your home and environment. 1-800-368-5060 or Portland Metro Area, 503-988-4000.
Prevent food borne illness. Eat, cook, handle and clean food safely! For both mother and baby, food borne illness can cause serious health problems - or even death. Follow these simple food safety tips to keep yourself and your baby safe.
Don’t use chemicals. Products including herbicides, pesticides, paint, stains and some cleaning solutions may be harmful to your baby. If you must use these things, wear gloves and a mask, and keep the room well ventilated. Here are Ten Shopping Tips for a Healthy Home and more information on Hazardous Household Products. Save money and protect your family and the environment by using safe, simple ingredients to clean your home. Try green cleaners.
Don’t clean or change a cat’s litter box. This could put you at risk for an infection called toxoplasmosis. This disease is caused by a parasite that cats can carry in their feces. Toxoplasmosis can harm unborn babies.
Don’t take very hot baths, or use hot tubs or saunas. High temperatures can be harmful to unborn babies and they may cause you to faint.
Don’t use scented feminine hygiene products. Pregnant women should avoid scented sprays, scented sanitary napkins and bubble bath. These products might irritate your vaginal area, and increase your risk of a urinary tract infection or yeast infection.
Avoid x-rays. A form of radiation, x-rays are linked to a very small risk of cancer for an unborn baby. X-rays are usually safe during pregnancy, so if your doctor says you need x-rays for a health problem follow their advice. Sometimes doctors can use other tests in place of x-rays; other times, x-rays can wait until after the baby is born.
Don’t smoke tobacco. Tell your doctor if you smoke. Quitting and cutting down is hard to do, but you can do it. Ask your doctor for help. Smoking during pregnancy passes nicotine and cancer-causing drugs to your baby. Smoke also keeps your baby from getting needed nourishment and raises the risk of stillbirth and premature birth (a small baby born too early). Avoid second-hand smoke now and allow no one to smoke around your new baby.
Call the Oregon Tobacco Quit Line for help at 1-800-QUIT-NOW, for Spanish call 877-2NO-FUME, TTY: 877-777-6534.
Don’t use illegal drugs. Tell your doctor if you are using drugs. Marijuana, cocaine, heroin, speed (amphetamines), barbiturates, LSD and other street drugs are very dangerous for you and your baby.
The thought of complications in your pregnancy can be frightening or worrisome. The information below can help you better understand these concerns, give you facts and tell you what you need to know about many conditions that can occur during pregnancy.
Domestic violence or an abusive relationship can happen to anyone. It happens to men and women of all ages from all cultures, across all socio-economic groups. If you or someone you know is in an abusive relationship or questions whether or not a relationship is abusive, we have resources that can help.
Stress increases the likelihood that a potential abuser will turn violent. Knowing the warning signs and resources available could save someone’s life. Pretending that warning signs don’t exist will only make a situation more dangerous. If you or someone you know is or may be in a dangerous relationship, please seek help now.
Do you need help finding other health and community services in the greater Northwest Oregon and Southwest Washington region? Call 211 or visit their website at 211info.org and check out their online resources. If dialing 211 does not work in your area call Oregon Safenet at 1-800-723-3638.
If you have more questions about the resources at this website or would like additional information please call the Providence Beginnings Intake and Referral Coordinator at 503-215-9175.
