If you’re thinking about getting pregnant, or are already pregnant, taking care of your health is more important than ever. Follow these tips for a healthy pregnancy:
- Get 400 micrograms (or 0.4 mg) of folic acid daily.
Eat foods fortified with folic acid, take a multivitamin, or take a folic acid pill to get your daily dose. Taking folic acid in a pill is the best way to be sure you’re getting enough. Including 0.4 mgof folic acid (or folate) in your diet before you get pregnant and in the first three months of pregnancy can help prevent some birth defects. If you don’t get enough folic acid, your baby’s spine may not form right. This is called spina bifida (spy-nuh bif-uh-duh). Also, your baby needs folic acid to develop a healthy brain. Many doctors will prescribe a vitamin with folic acid. But you also can buy vitamins or folic acid pills at drug and grocery stores. Some foods rich in folate include: leafy green vegetables, kidney beans, orange juice and other citrus fruits, peanuts, broccoli, asparagus, peas, lentils, and whole-grain products. Folic acid is also added to some foods like enriched breads, pastas, rice and cereals. More about Folic Acid
- Start watching what you eat. 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. Your baby needs calcium for strong bones and teeth. When fruits and vegetables aren’t in season, frozen vegetables are a good option. Avoid eating a lot of fatty foods (such as butter and fatty meats). Choose leaner foods when you can (such as skim milk, chicken and turkey without the skin, and fish). Find out more about what to eat and what to avoid for a healthy pregnancy.
- Tell your doctor if you smoke or use alcohol or drugs.Quitting is hard, but you can do it. Ask your doctor for help.
- Get enough sleep. Try to get seven to nine hours every night.
- Take steps to control the stress in your life. When it comes to work and family, figure out what you can and can not do. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.
- Move your body. Once you get pregnant, you can’t increase your exercise routine by much. So it’s best to start before the baby is on the way.
- Get any health problems under control. Talk to your doctor about how your health problems might affect you and your baby. If you have diabetes, monitor your blood sugar levels. If you have high blood pressure, monitor these levels as well. If you are overweight, talk to your doctor about how to reach a healthy weight.
- Ask your mother, aunts, grandmother or sisters about their pregnancies. Did they have morning sickness? Problems with labor? How did they cope?
- Find out what health problems run in your family. Tell these to your doctor. You can get tested for health problems that run in families before getting pregnant (genetic testing).
- Make sure you have had all of your immunizations(shots), especially for Rubella (German measles). If you haven’t had chickenpox or rubella, get the shots at least three months before getting pregnant.
- Get checked for hepatitis (hep-uh-tie-tus) B and C, sexually transmitted diseases (STDs), and HIV. These infections can harm you and your baby. Tell your doctor if you or your sex partners have ever had an STD or HIV.
- Go over all of the medicines you take (prescription, over-the-counter, and herbals) with your doctor. Make sure they are safe to take while you’re trying to get pregnant or are pregnant.
- Ask your partner to stay healthy too!
Ask your partner to limit how much alcohol he drinks. If he uses illegal drugs or smokes, encourage him to quit. Studies show that men who drink a lot, smoke, or use drugs can have problems with their sperm. These might cause you to have problems getting pregnant.