All Things Pregnancy

Prenatal Health, Fitness & Wellbeing

Your life and body change tremendously throughout pregnancy. With that said, taking care of your health, well-being, and overall fitness during this time should be a primary focus. This page includes a simple guide to prenatal health and wellness in hopes of helping you stay healthy throughout your pregnancy journey.

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Your Guide to Prenatal Health and Well-Being...

While it is safe to exercise while pregnant, it's always important to follow safety guidelines and consult your doctor or midwife before starting a new exercise routine. Practicing safe exercises can help reduce the risk of gestational diabetes, preeclampsia, and postnatal depression, as well as improve sleep and increase energy levels!

Always remember to listen to your body and avoid overworking yourself. Your body is growing a little human all on its own, so don’t be surprised if you have less energy than usual in the gym. As always, if you experience any discomfort or pain, immediately stop and contact your doctor!

A well-balanced diet is crucial for all pregnancies. Getting all the nutrients you need from food alone can be difficult, but prenatal vitamins can help ensure your little one gets all the necessary vitamins and nutrients. A list of essential vitamins to take during pregnancy includes:

  1. Folic Acid: Folic acid is a B vitamin that helps prevent problems in the baby's brain and spine. Between 400-800 micrograms of folic acid are recommended daily before and during early pregnancy.
  2. Iron: Iron is essential for developing red blood cells in the mother and her baby. 17 milligrams of iron a day are recommended during pregnancy.
  3. Calcium: Calcium is essential for developing your baby’s bones, teeth, and muscles.
  4. Omega-3 Fatty Acids:These are essential for your baby’s brain and eye development.

Many women experience morning sickness during the first trimester, and some struggle more than others. As you progress through your pregnancy and out of the first trimester, your morning sickness will likely subside and leave you feeling less uncomfortable. While the feelings of nausea, fatigue, and being sick can be uncomfortable and debilitating, some ways you can reduce morning sickness include:

  1. Eat small, frequent meals: Instead of breakfast, lunch, and dinner, aim for five or six small meals a day. Keep the time between each meal short.
  2. Stay hydrated- Drinking plenty of fluids is essential during pregnancy and even more so while experiencing morning sickness.
  3. Avoid morning sickness triggers- Pay attention to certain smells, foods, or activities that trigger your morning sickness. Each person may have different triggers, but once you can recognize yours, avoid them when possible.
  4. Practice relaxation techniques- Stress can worsen morning sickness symptoms, which is why practicing relaxation techniques can be beneficial.