Expecting a baby is an exciting journey that often motivates women to adopt healthier lifestyle habits.
In this blog, Dr. Canadace Vermaak, Professional Health & Wellness Coach shares 5 simple steps to help you establish new, healthy habits during your pregnancy journey and beyond, including valuable tips if you’re planning to conceive, and achieve a healthy weight pre-and post partum.
Step 1: Essential Nutrition Tips for a Healthy Pregnancy
It is no surprise that your body has different nutritional needs at different life stages and pregnancy is no different. Gaining an appropriate amount of weight during pregnancy helps your baby grow to a healthy size and helps the mothers body transition from providing nourishment to her baby in utero to breastfeeding.
However, it is important to note that gaining too much or too little weight may lead to health problems for you and your baby. Understanding the role of nutrition during pregnancy is key to both mother and baby's health.
There are certain core principles that can support you through pregnancy and across other phases of life. Collectively they are known as blood sugar balancing principles which are as follows:
Eat regularly
This includes having all macronutrients, carbohydrates, healthy fats and protein on a plate. Eating regularly will help keep cravings at bay, but also ensure that mother and baby receive the nutrition they need in terms of macro- and micro- nutrient content (3 meals/day with healthy snacks in between). During pregnancy there is an increased nutritional need, but it does not mean that you are eating for two. It is important to adjust certain micronutrients during pregnancy. Make sure your diet includes foods rich in calcium, folate, and iron to support both your health and your baby's development.
Always include protein in your meals and snacks
From a blood sugar balancing perspective, protein supports satiety levels and helps regulate blood sugar levels. In pregnancy, research has shown that protein plays a role in preventing Diabetes (gestational Diabetes) and high blood pressure (pre-eclampsia). Protein is important not only to manage blood sugar levels and weight but also to support proper growth of baby’s tissues and organs.
Be selective when choosing starchy carbohydrates
To fuel yourself and your baby, make great food choices by choosing nutrient dense foods that represent a variety of colours on your plate. Being mindful of starchy carbohydrates will also help control blood sugar levels and therefore energy levels and prevent excessive weight gain.
While cravings are natural, remember again that you’re not "eating for two" in quantity, but in quality and diversity. In the first trimester of pregnancy, there's no requirement to increase your caloric intake. However, as you move into the second trimester, it is recommended to add an extra 350 calories per day. By the third trimester, you'll need to increase this to 450 additional calories daily to support your growing baby. By following these basics, you’ll achieve a balanced diet without restrictive eating.
Applying the blood sugar balancing principles and basic guidelines will not only help you to maintain a healthy weight throughout your pregnancy and beyond, it will also help to sustain your energy levels and ensure adequate nutrition for both mother and baby.
Research has shown that maintaining a healthy weight during pregnancy can reduce the chances of your child being obese and having weight related problems later in life. Gaining between 11.5-16kg is considered normal for mothers with a healthy pre-pregnancy BMI.
Step 2: Safe Exercise Practices to Energise Your Pregnancy
Staying active during pregnancy is incredibly beneficial for both physical and mental health of the mother to be and also your growing baby.
Regular physical activity can:
boost energy levels
improve mood
decrease stress
improve sleep
strengthen muscles
reduce backaches and leg cramps
relieve constipation
increase circulation
reduce the risk for post-partum depression
reduce the length of post-partum recovery
promote overall wellbeing
There are many myths about exercise during pregnancy, and one of the most common is that you can't maintain your pre-pregnancy exercise routine. If you were active before becoming pregnant, you may well be able to maintain your exercise and workout habits, unless you experience pregnancy complications. Please note, it's always best to consult with your healthcare provider to discuss any necessary adjustments. But if you're in good health, you can keep up with your workouts throughout your pregnancy.
The general exercise recommendations are 150min of moderate intensity aerobic activity per week. This includes activities such as walking, jogging and swimming. Moderate intensity refers to being able to have a conversation whilst exercising, but not being able to sing. Strength training is also recommended twice a week with Kegel exercises being performed daily. Simple Kegel exercises are performed in the same way you stop and start urine flow and can be held for a count of three. As control becomes easier this time can slowly be increased. Commit to moving at least 10-15min a day even on days when motivation and energy levels are low. Movement increases energy levels, improves sleep and helps with stress management.
Exercising during pregnancy is safe and recommended for most pregnant women. By listening to your body, choosing suitable activities and being aware of warning signs, you can enjoy a healthy and active pregnancy.
Step 3: How to Stay Hydrated for a Healthy Pregnancy
Proper hydration is critical during pregnancy. Staying well-hydrated supports the increased blood volume and amniotic fluid needs of pregnancy. It also helps to prevent common issues like constipation. Make sure to drink water regularly throughout the day and aim for 8-12 glasses of water per day depending on your individual needs, being mindful especially in warmer weather or after exercise.
Get creative and make your water intake more interesting by adding fruits such as strawberries, citrus or herbs such as mint or basil. Non-caffeinated teas are also a great way for increasing your liquids. Keep it interesting and find ways to remind yourself to drink water such as having a beautiful water bottle on your desk or in your handbag!
Step 4: Practical Sleep Tips for a Restful Pregnancy
Sleep is another essential factor for a healthy pregnancy and good sleep can reduce some of the pregnancy related complications such as pre-eclampsia, gestational diabetes, preterm births, general tiredness and cognitive impairment.
It is recommended that adults, including pregnant women get between 7-9 hours sleep per night, however research shows that up to 80% report poor sleep.
To establish good sleep hygiene try:
Creating a relaxing bedtime routine that might include reading a book, doing meditation or journaling.
Reducing screen time to no screens one hour before bed.
Keeping your sleep environment comfortable and dark.
Going to bed and waking up at the same time each day.
Adequate sleep is essential for your physical health and plays a vital role in emotional wellbeing before, during, and after pregnancy.
Step 5: Why Stress Management is Crucial During Pregnancy
Staying healthy during pregnancy means managing stress effectively. While stress is a natural physiological response, the added worries about your baby, your health, and the changes that come with pregnancy can intensify it. Pregnancy often brings a mix of emotions due to hormonal changes and sleep disruptions, making it even more important to find strategies that help you navigate these challenges smoothly.
There are many different tools and techniques available at our disposal to maintain your emotional wellbeing and manage stress, including:
Mindfulness
Breathwork
Taking a walk in nature
Daily movement
Simply looking at a calming picture
It’s important to find what works for you and to prioritise your mental health just as much as your physical health.
By paying attention to the above five key areas including nutrition, exercise, hydration, sleep, and stress management, you will not only enhance your pregnancy experience but also lay a strong foundation for your baby’s long-term health.
If you're passionate about supporting others through their pregnancy journey, consider making an even greater impact. Explore how you can make a difference in the lives of mothers-to-be by becoming a Professional Health & Wellness Coach with our Level 5 Diploma training course.
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