Staying healthy during pregnancy comes down to adopting good habits and steering clear of potential risks. Here’s a well-rounded list of what’s encouraged and what to avoid, based on guidance from medical professionals.
✅ Do’s
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Keep All Prenatal Appointments
Consistent visits to your healthcare provider help monitor both your health and the baby’s, allowing early detection of any issues and keeping you up to date on necessary vaccines and screenings.
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Take Your Prenatal Vitamins
Daily supplements with at least 400 mcg of folic acid are essential—they support early development and lower the risk of neural tube defects.
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Stick to a Healthy, Balanced Diet
Aim for a colorful mix of fruits, veggies, whole grains, lean proteins, and dairy. Nutrients like folate, iron, calcium, iodine, vitamin D, and B12 are especially important.
Note: Eating for two is a myth—only a small calorie bump is needed.
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Stay Active (With Caution)
Moderate activities like walking, swimming, yoga, and gentle strength training are usually safe and beneficial. They help with weight control, stress relief, and prepping your body for childbirth.
Always check with your doctor before starting or continuing exercise.
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Prioritize Rest
Aim for 7 to 9 hours of good sleep nightly. Your body needs time to recharge as it works overtime during pregnancy.
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Find Ways to Relax
Try meditation, prenatal yoga, deep breathing, or even slow walks—keeping stress low is good for both mom and baby.
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Drink Plenty of Water
Hydration is key. You need more fluids than usual to support increased blood volume and general well-being.
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Stay Up to Date on Vaccines
Vaccinations like the flu shot and COVID-19 vaccine are typically advised to help protect both you and your developing baby.
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Disclose Your Pregnancy to Health Providers
Always inform your dentist, doctor, or any medical professional that you’re expecting so they can adjust treatment accordingly.
❌ Don’ts
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Avoid Smoking or Vaping
Both are linked to serious risks like miscarriage, low birth weight, and premature delivery. If you need help quitting, reach out to a provider.
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Skip the Alcohol
There’s no safe level of alcohol during pregnancy. It can lead to fetal alcohol syndrome and long-term developmental issues.
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Don’t Eat Raw or Undercooked Items
Stay away from undercooked meats, seafood, eggs, and unpasteurized dairy products—they carry bacteria that can be harmful during pregnancy.
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Cut Back on Caffeine
Limit intake to under 200 mg a day (roughly one regular cup of coffee). Too much may raise the risk of low birth weight or miscarriage.
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Steer Clear of Hot Baths and Saunas
Overheating, especially in early pregnancy, can increase the chance of birth defects or miscarriage.
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Avoid High-Mercury Fish
Skip fish like swordfish, shark, king mackerel, and bigeye tuna. Mercury can be harmful to your baby’s developing brain and nervous system.
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Don’t Take Medications Without Checking
Some over-the-counter meds, including ibuprofen and aspirin, can be risky. Always talk to your doctor first.
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Keep Away from Toxic Substances
Limit contact with things like pesticides, harsh cleaning agents, heavy metals, and secondhand smoke.
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Let Someone Else Handle the Litter Box
Cat feces can carry toxoplasmosis, which is especially dangerous for unborn babies.
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Say No to High-Risk Sports or Activities
Avoid anything with a fall risk or contact—sports like soccer, skiing, or skating can put you and your baby at risk.
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Don’t Stand Too Long or Lift Heavy Items
Extended standing or lifting can raise the risk of preterm labor and other complications. Ask for help when needed.
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