Is it safe to exercise during pregnancy?

For most people, exercise is safe during pregnancy. However, not all types of exercise are equal. It’s important to discuss with your healthcare provider which types of exercise are right for you. Some people with certain medical conditions, such as placenta previa, high blood pressure, or heart and lung disease may be very limited in terms of exercise and should have a detailed discussion with their providers about which activities are safe for them to participate in and specific limitations they have throughout their pregnancy.

What are the benefits of exercise during pregnancy?

Incorporating movement or exercise during your pregnancy has many benefits to your health. Exercise keeps you mobile and strong. Varied types of movement contribute to your flexibility, circulation, and stamina. All of these benefits help minimize some of the symptoms of pregnancy such as backaches, leg cramps, constipation, bloating, and swelling. It’s also been shown to help boost your mood and energy levels and help you sleep better. 

Regular exercise and movement during pregnancy can help prepare your body for labor by improving muscle tone, strength, and endurance and may even reduce labor time and lower the chance of an unplanned cesarean. 

How much exercise should I be getting?

It’s recommended for most pregnant people to get 2 ½ hours of moderate-intensity exercise per week. Moderate intensity means your breathing becomes faster and deeper, your heart rate increases, and you break a sweat. An example would be going for a brisk walk. To get your 2 ½ hours of exercise in, try breaking it up by exercising for a half hour each day. You can also try fitting in bursts of 10 minutes of exercise 3 times a day.

What types of exercise should I avoid?

Certain types of exercise, like high-contact sports, are not recommended during pregnancy due to their impact on your growing baby. You should also avoid activities where you could fall and exercise in very hot environments (like hot yoga). If you are exercising to the point of exhaustion or so hard that you can’t talk, you may be pushing it too much. Listen to your body and when it’s telling you to slow down.

Tips

Incorporating movement and exercise into your day is important during pregnancy. Going for a walk with a friend or heading over to your favorite yoga class are great ways to get some movement into your daily routine. If you have questions about what kind of exercise is right for you, contact your healthcare provider and they can offer some tips and options. And as always, pay attention to your body’s cues while exercising so you don’t injure or overwork your muscles.

Reviewed by the Ovia Health Clinical Team

Read More

A prenatal visit calendar

Skin changes when pregnant

Sources

• “Exercise during pregnancy” The American College of Obstetricians and Gynecologists. The American College of Obstetricians and Gynecologists. July 2019. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
• Mayo Clinic Staff. “Pregnancy and exercise: Baby let’s move!” Mayo Clinic. Mayo Clinic. March 12, 2021. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
• “Exercise during pregnancy” March of Dimes. March of Dimes. September 2020. https://www.marchofdimes.org/pregnancy/exercise-during-pregnancy.aspx
• “Exercise during pregnancy” American Pregnancy. American Pregnancy. n.d. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/exercise-during-pregnancy/

Sleep issues during pregnancy stem from the seemingly endless symptoms associated with growing a baby. While your body craves more rest than usual, it’s not always easy to log the hours you need — but there are a few things you can try. Here’s what you should know about sleep during pregnancy and what you can do to catch those Zs.

The importance of sleep

With high-flying hormones, a placenta to build, and a heavier load to carry around, you’re bound to feel sleepier than normal. Growing a human is no easy feat, and fatigue is your body’s way of telling you it needs rest.

According to Johns Hopkins Medicine, not getting enough sleep during pregnancy could put you at a higher risk for pregnancy complications like preeclampsia and gestational diabetes. Lack of sleep is also associated with longer labors and higher rates of C-sections.

Sleep through pregnancy

Pregnancy can be a whimsical experience, but your sleep schedule might not be so dreamy. During the first several weeks, as progesterone is spiking and the placenta develops, you might feel sleepy throughout the day or too nauseous to sleep at night.

You might have a little more energy during the second trimester — or at least feel less inclined to take naps — but for some, the fatigue keeps up. Throughout pregnancy, your body pumps more blood, which can increase your heart rate and make it harder to sleep.

As your belly gets bigger in the third trimester and your body retains more water, you might struggle to find a comfy position and stay asleep for longer than a few hours.

Problems sleeping during pregnancy

Pregnant folks have trouble sleeping for various reasons — and sometimes, it’s a combination of little things. From a growing belly and pressure on your bladder to body aches, restless legs, and a racing mind, there might seem to always be something getting in the way of a good snooze.

But luckily, not all hope is lost. Here is a rundown of the most common pregnancy sleep issues below and what might help:

• Your expanding belly: It’s no secret that a melon-sized bump makes it hard to fall asleep and stay asleep, especially if you’re used to sleeping on your stomach. Lying on your left side alleviates pressure from your liver and other organs, and for many, it’s the most comfortable position during pregnancy. A pregnancy pillow can also make a world of difference, as it supports your belly and cradles you from all angles.
• Frequent urination: Your expanding uterus can put pressure on your bladder, making you feel like you need to pee more often. For a lot of pregnant folks, this is unavoidable. However, using the bathroom right before you hit the hay might help you get a longer stretch of uninterrupted sleep.
• Body aches: Backaches and stiffness can also contribute to sleep woes during pregnancy. Using a pregnancy pillow or propping yourself up with a few cushions can alleviate pressure on your back and neck. Try some gentle stretching and stay hydrated.
• Restless leg syndrome: The tugging sensation that gives you the urge to constantly move your legs while in bed (AKA restless legs syndrome) can make it really tough to get the sleep you need. Since it can be related to anemia, boosting your iron intake might help, but be sure to talk to your healthcare provider before taking any new supplements.
• Vivid dreams or nightmares: As your due date inches closer, you might start to have strange or unsettling dreams. Racing thoughts and heightened stress in the last few weeks are normal (and completely understandable). But if you’re losing sleep over it, you might try turning off your electronics, practicing meditation, and avoiding making to-do lists right before going to bed. If stress is keeping you up at night more often than not, we recommend talking to your healthcare provider.

While pregnancy symptoms create more hurdles to falling asleep and staying asleep, getting quality shut-eye isn’t a whole lot different than when you’re not pregnant. Eating a healthy diet, exercising, and avoiding screens before bed can go a long way — a good pillow or two doesn’t hurt either. If you’re still having trouble getting quality sleep, you can always ask your provider about pregnancy-safe sleep aids.

Reviewed by the Ovia Health Clinical Team

Read more

• Sleep during pregnancy: why you should track it
• Your sleep targets

Sources

• “Get a Good Night’s Sleep During Pregnancy.” Johns Hopkins Health. Johns Hopkins University. https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy.
• Mayo Clinic Staff. “Sleep during pregnancy: Follow these tips.” Mayo Clinic. Mayo Clinic. April 25, 2019. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/sleep-during-pregnancy/art-20043827.
• Michigan Medicine Healthwise Staff. “Sleep Problems During Pregnancy.” Michigan Medicine University of Michigan. University of Michigan. October 8, 2020. https://www.uofmhealth.org/health-library/tn9113.
• “Problems sleeping during pregnancy.” MedlinePlus Medical Encyclopedia. U.S. Department of Health and Human Services NIH (National Institutes of Health). June 2,  2020. https://medlineplus.gov/ency/patientinstructions/000559.htm.
• “The Best Position for Sleep During Pregnancy.” Sleep.org. OneCare Media. March 17, 2021. https://www.sleep.org/best-pregnancy-sleep-position/. 

Falling asleep and staying asleep doesn’t come easily for everyone, and it can be particularly challenging to get the rest you need while pregnant. Before pregnancy, you may have been able to sleep on your stomach, but as your belly grows, you’ll need to rethink your position. Though it’s unlikely to harm your baby, you’ll likely find it too uncomfortable by the end of the first trimester — or potentially earlier.

According to a report published by The Lancet, it’s safest for you and your baby to sleep on your side by the 28-week mark, as it helps you both get the blood flow you need.

Why the side and not the back?

It’s reasonable to think catching Z’s on your back is just as good as your side, but it’s actually not recommended during pregnancy. Sleeping on your back can put pressure on your uterus and restrict blood flow from your lower body to your heart. This can make you feel dizzy, cause backaches, and lead to digestive and circulation issues, but the concerns don’t end there.

It can also make it harder for nutrients and blood to make their way through the placenta and reach your growing baby. The most concerning thing is that restricted blood flow from back sleeping is associated with an increased risk of stillbirth.

Your safest, most comfortable sleeping position

Safety aside, many pregnant folks transition to side sleeping earlier than 28 weeks because it’s the most comfortable. Changing positions might seem easy, but when you’ve been sleeping a certain way your entire life, it can take some getting used to.

That said, the position you fall asleep in is usually the one you’ll remain in for most of the night, so it’s best to try to fall asleep on your side. If you’re still able to comfortably sleep on your stomach or are normally a back-sleeper, it might be worth trying out side sleeping sooner than later so you’re used to it when it becomes a matter of safety.

Some healthcare providers recommend sleeping primarily on the left side. Since your liver is on the right side, this keeps pressure off it, which might make you more comfortable. While there’s some debate about whether the right or left side is better for medical reasons, the research says both sides are equally safe.

For most pregnant folks, some level of physical discomfort is unavoidable. However, there are a few things you can do to make yourself a little comfier. You might try a pregnancy pillow, which supports your neck and hips while cushioning you from all sides. Another option is to place a wedge-shaped pillow under your belly while side-sleeping. You can also experiment with rolled-up blankets, folded pillows, and other cushions. And if it’s possible, try sleeping closer to the door or bathroom as you’ll likely be getting up more in the night to go to the bathroom.

Your due date might seem like light-years away, but before you know it, you’ll be back to your preferred slumber position.

Reviewed by the Ovia Health Clinical Team

Read more

• When will I start showing?
• Sleep during pregnancy: what you should know

Sources

• National Sleep Foundation. Choose a comfortable sleeping position that keeps you and your baby healthy and safe. Web. https://www.sleep.org/best-pregnancy-sleep-position/
• Cronin, R. S. et al. An Individual Participant Data Meta-analysis of Maternal Going-to-Sleep Position, Interactions with Fetal Vulnerability, and the Risk of Late Stillbirth. EClinicalMedicine, The Lancet. 2019. Web. https://www.sciencedirect.com/science/article/pii/S2589537019300549?via%3Dihub
• American Pregnancy Association. Best Sleeping Positions During Pregnancy. 2019. Web. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant-1012/
• KidsHealth. Sleeping During Pregnancy. 2016. Web. https://kidshealth.org/en/parents/sleep-during-pregnancy.html#

What causes it?

Nasal congestion is usually the cause of excessive snoring, but weight gain plays a role as well. It could also be symptomatic of something more serious like gestational diabetes or sleep apnea.

Tips?

Nasal strips could help reduce the intensity of your snoring, as might changing your sleeping position. Proper nutrition may also help prevent it, but like many symptoms, it is difficult to forecast whether or not somebody will be a pregnancy snorer, particularly if they did not snore prior to conception. If you or partner think your snoring might be interfering with your breathing, it’s probably a good idea to let your healthcare provider know.

Reviewed by the Ovia Health Clinical Team

Read more

• Sleep during pregnancy: the science behind those ZZZs
• Shortness of breath when pregnant

Sources

• “Sleeping By The Trimesters.” Sleep Foundation. National Sleep Foundation, 2017. Retrieved 6/28/2017. Available at https://sleepfoundation.org/sleep-news/sleeping-the-trimesters-1st-trimester. 
• Mayo Clinic Staff. “Sleep during pregnancy: Follow these tips.” Mayo Clinic. Mayo Foundation for Medical Education and Research, Feb 2016. Retrieved 6/28/2017. Available at http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/sleep-during-pregnancy/art-20043827. 

Insomnia, or difficulty falling or staying asleep, can reach its highest point in a woman’s life during pregnancy, and it affects nearly eighty percent of pregnant women.

Today’s easier-said-than-done tip, though, is that if you’ve been experiencing insomnia, you shouldn’t worry about it. You shouldn’t worry about it because it’s not going to hurt Baby – they can sleep while you’re still up and about – and you shouldn’t worry because, in a beautifully frustrating trap, worrying about insomnia can make insomnia worse.

Most sleep aids, including herbal supplements, are not recommended for use during pregnancy, so in addition to not worrying, it can be hard to find ways to get past insomnia. Some strategies may work better if your insomnia is caused by physical discomfort, while others may work better if the problem is your racing mind. The important thing is to try different strategies until you find the one that works best for you.

Relax

Yes, this one might sound like it falls under the same umbrella as ‘don’t worry,’ but it can be more active than that.

Instead of just trying to not dwell on something, which can feel impossible, try to replace the worry that grows with every moment you lie there and can’t fall asleep with a focus on your breathing, and on keeping those breaths slow and even.

This can work best if you make sure you’re already tired before you get into bed and try to sleep – try to get into a relaxing, pre-bedtime wind-down routine (the same way you’ll start trying to do with Baby a few months down the line!) so that your body can start preparing for sleep.

Keep it moving

The routine you set up to help yourself start preparing for sleep can start as early as adding some gentle exercise to your morning. Exercising later in the day, rather than helping you wind down, can actually add to your tendency towards insomnia, but walking, jogging, or swimming earlier in the day can definitely be steps in the right direction for sleep.

Squeaky clean for sweet dreams

Another positive addition to your relaxing, pre-bedtime routine could be a warm bath or shower. Even if you’re a habitually morning shower-er, give it a try. The warm water can help relax your body, and the time to think while you’re bathing can help settle your mind.

Drink up

A warm drink before bed can have a similar relaxing effect to a warm bath. Some teas you might have enjoyed before pregnancy are not recommended while you’re pregnant, but a glass of warm milk, or warm water with honey and lemon juice, could help send you off to sleep.

The importance of support

Especially later in your third trimester, some loss of sleep can be caused by aches and strains from the changes in your body, and from trying to figure out how to sleep in positions you’re not used to.

Investing in a few extra pillows – whether they’re specially-designed pregnancy pillows, or just a few fluffy throw-pillows from an outlet store – can help with that. A few extra pillows can support your belly or legs and lead to a more comfortable night’s sleep.

Know when to call it quits

For a little while, anyway. If you’ve been lying in bed unable to sleep for, say, half an hour, you’re probably not getting much rest anyway. Get up, move around a little, and try to do something else, like read a book, or do some little, repetitive chores for an hour or so before you try to go back to sleep.

Reviewed by the Ovia Health Clinical Team

Read more

• Sleep during pregnancy: what you should know
• The best pregnancy sleeping positions

Sources

• “How to deal with pregnancy insomnia.” Sleep. National Sleep Foundation, n.d. Web. Accessed 12/6/17. Available at https://sleep.org/articles/pregnancy-insomnia/. 
• Ali M. Hashmi, et al. “Insomnia during pregnancy: Diagnosis and Rational Interventions.” Pak J Med Science. 32(4): 1030–1037. Jul-Aug 2016. Web. 

In addition to these physical issues, many folks have stress-related obstacles regarding their babies’ health, birth, and parenting that keep them tossing and turning. However, working towards better sleep has major benefits. Pregnant people who get more than 6 hours of sleep per night tend to have shorter labors, are more likely to give birth vaginally, have lower risks of preterm birth, and lower rates of postpartum depression than those people who regularly sleep for less than 6 hours. 

Sleep position

A good sleeping position can solve many discomforts. Healthcare providers recommend sleeping on your left or right side so that the baby’s weight applies less pressure to the inferior vena cava, which carries blood from the feet and legs to the heart.

Moving around during sleep is perfectly natural, but a shift in position that puts pressure on these vital organs or blood vessels could be enough to wake you up. As the pregnancy progresses, you will probably be moving around less due to your increased size and discover that sleeping on your side is more comfortable.

Feel free to play around with pillow placement—perhaps you’ll find it easier to fall asleep with a pillow between your legs or under your lower back, or you’ll love a giant U-shaped pregnancy pillow.

Getting to sleep

Many people find it helpful to avoid caffeine and even exercise in the afternoon and evening. It may take some experimenting to find what works best for you. 

This is also the time to set your thermostat slightly lower and make sure your blinds are drawn or your sleep mask is ready. A very dark sleep environment can be a great way to improve sleep!

Interruptions

Even with all these good habits, there are bound to be times when you just can’t sleep. This can be attributed to a complex combination of hormones and conditions ranging from leg cramps to heartburn. Symptoms like frequent nighttime urination and fatigue can persuade you to take one or more daily catnaps.

The second trimester should be a bit easier in terms of sleep, with a slower rise in progesterone and less pressure on the bladder. Whatever the reason, get out of bed after 20-30 minutes if you’re having trouble sleeping and listen to calm music or fold some laundry in dim light.

Most importantly, don’t worry! Interrupted sleep during pregnancy is common, with a good bedtime routine and a comfortable sleeping environment, you will be having sweet dreams in no time.

Reviewed by the Ovia Health Clinical Team

 Read more

• Insomnia when pregnant
• 5 tips for the perfect nap

Sources

• Chakradhar Venkata, MD and Saiprakash B. Venkateshiah, MD. “Sleep-Disordered Breathing During Pregnancy.” Journal of the American Board of Family Medicine. vol. 22 no. 2 158-168. Web. March-April 2009.
• University of California- San Francisco. “Inadequate sleep in late pregnancy may influence labor and delivery.” EurekaAlert. EurekaAlert, 12/15/2004. Web.
• “Pregnancy & Sleep.” National Sleep Foundation. National Sleep Foundation, n.d. Web.
• “Sleeping By The Trimesters.” Sleep Foundation. National Sleep Foundation, n.d. Web.
• “Problems sleeping during pregnancy.” U.S National Library of Medicine. MedlinePlus, 6/11/2014. Web.

Weight

It’s incredibly important to track your weight throughout pregnancy, as staying within the recommended gain range is crucial for your health, as well as baby’s development. Recommended weight gain changes each trimester, and depends on your prior-to-pregnancy Body Mass Index, a ratio that measures your weight to your height (=kg/m2). You can calculate your BMI by dividing your weight in pounds (lbs) by your height in inches (in) squared, multiplied by a conversion factor of 703; or: BMI = (weight (lbs) / [height (in)2] x 703)

Women who do not gain enough weight put their babies at risk of developmental impairments and low birth weight. Conversely, women who gain too much weight may raise the likelihood of baby being too heavy for a safe natural birth, or put themselves at risk of developing preeclampsia or gestational diabetes. A healthy, stable weight gain is just about the best thing you can do for Baby.

Blood pressure

Blood pressure measures the pressure that your flowing blood applies to the walls of blood vessels. High blood pressure during pregnancy can indicate a serious problem like preeclampsia, while low blood pressure can also signal that something is off, and lead to dizziness or fainting.

Nutrition

Although getting plenty of minerals and vitamins is important even for non-pregnant people, certain nutrients like iron, folate, and calcium play an even more important role for you and Baby during pregnancy. It’s important to track the food groups you eat throughout the day, as well as when you take your daily prenatal vitamin, so that you can be sure you’re getting all the nutrients you need:

• Prenatal vitamins contain a variety of vitamins and minerals that become vitally important during pregnancy, like folic acid (the synthetic form of folate) and iron.
• Grains contain plenty of iron, B vitamins, and fiber, important for Baby’s blood cell and brain development, as well as your regularity.
• Fruits and vegetables have the natural and delicious fuels your body needs to run most smoothly and help Baby do the same, like folate, Vitamin C, and iron.
• Meat contains protein, which Baby needs for cell development.
• Dairy products are heavy in calcium, which Baby needs to help develop their teeth and bones.

Exercise

Staying active is very important for both Baby‘s and your health. Staying active will not only help you manage and control your weight gains, but goes a long ways towards preparing your body for labor, and preventing certain icky symptoms like stretch marks and swelling.

Sleep

Between a frequent need to pee, a stuffy nose, difficulty breathing, an elevated heart rate, and the changing shape and size of the uterus, pregnant women often do not get as much sleep as they might like to, which is unfortunate because getting plenty of sleep helps Baby grow and develop properly, and can help soothe some pregnancy symptoms. Tracking your sleep can help you get a sense of how healthy your pregnancy is, and Ovia can provide suggestions based on your other data that may improve the quality of your sleep, and your pregnancy.

Physical symptoms

The physical symptoms of pregnancy can come in a variety of forms, from the expected bloating and morning sickness to the surprising vivid dreaming and heightened sense of smell. Tracking your symptoms can help you manage and treat them, and also allow you to know whether a symptom that you have noticed is normal or not.

Emotional symptoms

Hormone levels in the body during pregnancy are totally different than when not pregnant, and some funky emotional symptoms can result as these hormones course through your body. A bit of an emotional rollercoaster is to be expected, but it’s important to track these symptoms to determine when something may be amiss, as in the case of serious depression. Stress is also known to have potentially harmful effects on pregnancy, so it makes sense to monitor your emotional symptoms so you can try to ensure as healthy a pregnancy as possible.

Reviewed by the Ovia Health Clinical Team

Read more

• Wifi devices and pregnancy: everything you need to know
• Activity during pregnancy: why you should track it

Sources

• “Weight Gain During Pregnancy: Number 548.” ACOG. American College of Obstetricians and Gynecologists, 1/13/2015. Web.
• “Nutrition During Pregnancy: FAQ001.” ACOG. American College of Obstetricians and Gynecologists, 4/15/2015. Web.
• “Preeclampsia and High Blood Pressure During Pregnancy: FAQ034.” ACOG. American College of Obstetricians and Gynecologists, 9/14/2015. Web.
• Committee on Obstetric Practice. “Exercise During Pregnancy and the Postpartum Period: Committee Opinion Number 650.” ACOG. American College of Obstetricians and Gynecologists, 12/2015. Web.

What causes it?

Healthcare providers believe vivid dreams are the result of a number of factors working together during pregnancy, including:

• Hormones: Those unpredictable, zany hormones are at it again, this time making your dreams technicolor and seem as real as, well, life.
• More sleep: When you’re pregnant, you need more sleep, and more sleeping means more dreaming — simple as that!
• Interrupted sleep: You’re far more likely to wake up in the middle of the night these days because of baby moving, trouble finding a comfortable position, or bed-to-bathroom sprints, which makes it easier to remember each and every dream, not just the last one that most deep sleepers remember.

These dreams may change in nature throughout pregnancy, and can reflect your emotional state. Nightmares, and vivid dreams about Baby become more common in the third trimester, while many first trimester dreams are simply intense.

Tips?

Vivid dreams are usually pretty neat, but for those whose minds like to play tricks on them with nightmares and other not-so-pleasant experiences whilst sleeping, finding a more comfortable sleeping position, and avoiding liquids right before bed may help you sleep more soundly through the night, and avoid remembering or reacting to the unpleasantness.

Reviewed by the Ovia Health Clinical Team

Read more

• When do babies start dreaming?
• The best pregnancy sleep positions

Sources

• “The Vivid Dreams of Pregnant Women.” WebMD. WebMD, n.d. Web.

Why shouldn’t I sleep on my back?

Although you might be used to it, sleeping on your back can give you aches and pains, and it decreases blood flow to Baby, especially once you’ve reached the second trimester. The problems with sleeping on your back are due to the added weight of your uterus and baby on your abdomen. When sleeping on your back, your abdomen presses down on your intestines and major blood vessels that run up and down your back. The added pressure can give you backaches and cause shortness of breath. The decreased blood flow to your placenta is the major concern, as this could impact blood flow to Baby.

Tips?

Getting a good night’s sleep becomes increasingly more important as you get later into your pregnancy. Before the second trimester, try practicing side sleeping if you’re normally a back or tummy sleeper. Get used to rolling to your side if you wake in the night flat on your back. Especially if you tend to toss and turn as you sleep, it is important to find a way to get a good night’s rest while taking care of your body and your baby.

Specially designed pregnancy pillows also provide wonderful support for getting those much-needed ZZZs. Some pregnancy pillows are body-length, providing your whole body with the support it needs, while others are smaller and more versatile, allowing you to place them wherever you feel like you need the most support. All pillows can act as a great wedge to keep you from accidentally lying totally flat on your back while asleep.

Reviewed by the Ovia Health Clinical Team

Read more

• Your sleep targets
• Sleep during pregnancy: the science behind those ZZZs

Sources

• “Sleeping By The Trimesters.” Sleep Foundation. National Sleep Foundation, n.d. Web.

We aren’t going to lie – after so many years of looking out for yourself first and foremost, it can be tough adjusting to the new lifestyle, and the fact that you haven’t even met the most important person in your world yet (although Baby is staying cozy right under your nose)!

Whether you were trying for years, or they is a bit of a surprise, it’s very important to understand what is on the horizon, and how your life will change now that you’re pregnant.

What happens next after the positive test?

A home pregnancy test is the way a lot of women find out the wonderful news, either before or after a missed period. Although these tests are for the most part reliable, it’s best to call your healthcare provider to have him or her confirm the pregnancy with a blood test. Much like your home pregnancy test did, your provider will search your blood for the level of hCG, a hormone only produced in significant quantities during pregnancy, to make sure. Following this, your healthcare provider will schedule your next appointment.

Your healthcare provider can be your most valuable resource from conception to delivery, so feel free to ask him or her any questions you might have about your body, your baby, or anything else.

Prenatal vitamin

Many women who are trying to conceive will already be on a prenatal vitamin that provides all of the daily nutrients they’ll need (you still need food!), but those who are not should begin a regimen as soon as possible. Prenatals contain vitamins and nutrients like folic acid, iron, and Vitamin B to help you stay as healthy as possible, and to best facilitate Baby’s development.

Kicking the habits

Smoking and drinking aren’t the best ideas for Baby‘s health, so adjusting to some restrictions may be difficult for some moms, particularly those for whom pregnancy was a bit of a surprise.

It can be really tough, but newly pregnant moms need to understand how much smoking, excess alcohol, and other things can affect the pregnancy. Engaging in these behaviors during pregnancy makes you more likely to miscarry, have a complicated pregnancy, or have a baby with birth defects or developmental disorders, so cutting out or down on these substances is probably just about the most important thing you can do for Baby’s health during these first few days or weeks of pregnancy.

It’s also best to limit your caffeine intake to a cup of coffee or tea a day, and to avoid eating fish high in mercury like tilefish, swordfish, mackerel, and shark. You should also avoid non-steamed deli meat and soft cheeses.

Happy and healthy

Of course it’s important for every man and woman to stay healthy, but this need just increases when you’ve got a baby to take care of too! Pregnant moms need to be very mindful of their activity, nutrition, sleep, blood pressure, and more to ensure that Baby is developing in the best ecosystem possible.

• Activity: Moms-to-be must be very diligent about getting enough exercise, as staying active will not only help you keep your weight gains to a healthy level, but can also help you manage your symptoms, and strengthen your body for labor.
• Nutrition: Even though prenatal vitamins contain lots of vitamins and nutrients you need, it’s important to reinforce this nutritional need through healthy eating. Pregnant women should do their best to eat plenty of fresh fruits, veggies, and meats, and avoid eating overly fatty or processed foods, as the body works best with only natural fuels.
• Sleep: Getting the right amount of ZZZs is imperative during pregnancy, as it allows your body to recover to the strength it needs to help baby develop healthily, and can help you manage your toughest symptoms.
• Blood pressure: Abnormal blood pressure, whether high or low, can both be dangerous for you and Baby during pregnancy, so it’s very important to monitor your BP readings so you’ll know that all is well.

Read, read, read

If this is your first pregnancy, you might not be totally informed about what’s about to happen during these next nine months. Read as many resources as you can, whether books, magazines, or online (just make sure the author is reputable!) about pregnancy. Even if you’re a veteran in the pregnancy game, it never hurts to brush up on your information.

Reviewed by the Ovia Health Clinical Team