Take Supplements

Eating a varied healthy diet with plenty of fruit and veg is always important and especially so in pregnancy.

Health experts recommend that some additional supplements are taken to help the growing baby develop healthily. Keep taking the advised supplements even if you are being sick.

You should only take vitamins specially made for those who are trying to get pregnant, or who are pregnant. This is because too much of some vitamins and minerals can harm your growing baby.

Folic acid

This helps the brain, spine and spinal cord develop healthily. It is recommended to take a supplement of Folic Acid (400mcgs) each day, whilst trying to get pregnant and until you are twelve weeks pregnant. If you were not able to do this then begin taking the supplement as soon as you find out you are pregnant.

Other Supplements 

• Vitamin C important for bone strength and growth.
• Vitamin D to make sure bones are strong and reduce the risk of rickets.

There are many pregnancy supplements available and you can ask your pharmacist for advice. ‘Maternal Healthy Start Vitamins’ include all the recommended supplements. They are available to buy at chemists.

If you are pregnant and on eligible benefits (and/or under 18 years of age) you may be able to get them free (and vouchers for milk, fruit and veg) via the Healthy Start Scheme.

Eat Well & Safely

When you are pregnant you do not need to eat lots of special foods, your baby will be well looked after by your body.

However it makes sense that you will feel better, and have more energy to keep active if you eat healthily whilst your body is growing a baby.

• Look at the NHS advice on having a healthy diet during pregnancy.
• We have more advice available on Just One Norfolk on diet during pregnancy.

Some foods should be avoided during pregnancy because they can affect the growth and development of your baby.

Drink Well & Safely

Keeping hydrated is important during pregnancy. The advice is to drink 6-8 (200ml) glasses of fluid each day because;

• It reduces the risk of urine infection which are more common in pregnancy and can cause early births
• Your baby is surrounded by fluid (amniotic fluid) and you have a greater blood volume in pregnancy
• You may be being sick and this increases risk of dehydration
• You sweat more in pregnancy.

Types of Drinks 

Any non-alcoholic drink, hot or cold, is fine. But you should remember;

• To have no more than 200 mgs of caffeine a day. 1 cup of coffee has around 100mgs. 1 cup of tea around 75mgs
• Avoid ‘energy drinks’
• Sugary drinks can push your calorie intake above your needs
• Fizzy and acidic drinks (like fruit juice) can damage teeth.

By the time you feel thirsty you may already be a little dehydrated so don’t ignore thirst. Keep an eye on the colour of your wee. It should be pale in colour; if it is dark you should increase your fluids.

Alcohol

No one really knows if there is a safe level of alcohol to drink during pregnancy. Importantly we do know it can cause long term health and development problems for babies and children if they are exposed to too much. Because of this when planning a pregnancy and during pregnancy it is safest to drink no alcohol.

If you worry that it might be hard for you to stop drinking alcohol talk to your GP, or midwife, as soon as possible - there are services to help you.

Be Smokefree

There is a lot of information about how harmful smoking is to us all. We know it is dangerous for unborn babies.

One of the best things you can do for the health of your growing family and yourself is to be ‘smoke free’.

It is important that partners, family and friends understand that it is not just when the pregnant person smokes there is a risk to the unborn baby. All second hand smoke is dangerous.

What are the risks of being exposed to smoke in the womb?

Your growing baby;

• May not get enough oxygen in the womb
• Could be born early, and smaller than they should be
• Are at a higher risk from miscarriage, still birth and sudden infant death syndrome (cot death).

You should try and quit smoking once you are planning a baby, or as soon you find out a baby is on the way to minimise the risk. If you haven’t already quit then stopping as soon as you can will still be the best decision for the health of your baby and for you!

If you are pregnant speak up for your baby to keep them safe and Smokefree. Ask others not to smoke around you or in places where you spend time.

Don’t be afraid to ask for help! You are four times more likely to stop successfully if you get help from a professional service.

If you, or a loved one, are pregnant you might feel worried that you will struggle to quit, and feel guilty and judged for smoking. Nicotine is very addictive – health professionals know it can be tough to stop; this is why there are free services to support you.

Find out more Smoking during pregnancy

Be Active

Being an active family during pregnancy is good for you and your baby;

• Exercise is good for our mood and for our physical wellbeing.
• Exercise can help keep to a healthy weight- which reduces complications in pregnancy.
• It will help you recover from pregnancy and birth more quickly too.
• It can help you be fitter and have the energy you will need for labour.

You may have been active before you found out you were pregnant. You may have decided to make a positive change to your life now you have a baby on the way. Being fitter will help make the early weeks and months of parenthood less tiring.

Things to remember to help you get or stay active; 

• Always let any exercise instructors know you are pregnant. Discuss any concerns and ask for advice from your maternity team.
• If you have always been active you can continue with your usual exercise routine.
• You may need to adapt some activities for example contact sports where you may fall over or get hurt.
• Sometimes conditions arise during pregnancy that make it more difficult to keep exercising like back pain – you can ask to see a specialist physio for help and advice.
• Whenever possible you should still be aiming for about two and a half hours of exercise a week.
• Find out more about activity in pregnancy.

New to exercise?

If you are new to exercise, expecting a baby can be a good motivator to get active. You should start slowly and build up. When you exercise you should be aiming to feel a little breathless but still be able to hold a conversation.

• Swimming is a good exercise as your body weight is supported.
• There are special pregnancy exercise classes available – this is a good way to meet people too.
• Walking briskly is a good option and you will notice that you can go further, more quickly as your fitness improves.

10 minutes at a time is a great start - build up to 30 minutes. Exercise with your partner or friends so that you can encourage each other to keep going.