How to Have a Healthy Pregnancy

Written by Lara Taylor, The Specialist Midwife

Supporting Yourself and Your Baby Through Pregnancy

So, you’ve found out you’re pregnant, and alongside the excitement, you may already be noticing some changes to your body. Perhaps you’re feeling exhausted, struggling with nausea, finding certain foods suddenly unappealing, or wondering why your emotions seem to be all over the place.

If this sounds familiar, please know that you are not alone…the early weeks of pregnancy can feel incredibly challenging. Many women tell me they expected to feel excited and glowing, only to find themselves desperately needing an afternoon nap, surviving on beige foods or feeling sick thought the whole of the day.

What is important to remember is that whilst your baby may only be tiny, your body is already doing an extraordinary amount of work.

From the moment of conception, your body begins preparing for your baby’s development. Hormones rise rapidly, blood volume starts to increase, the placenta begins to form, and your baby’s brain, spinal cord and major organs begin developing long before anyone can see a bump. So It’s no wonder that so many women feel tired, emotional, nauseous, or simply not quite themselves.

And this is why nutrition, hydration, movement and rest matter. Not because pregnancy is something that needs to be done perfectly, but because your body deserves support whilst it carries out one of the most remarkable jobs it will ever do.

Nutrition in Pregnancy

Before we talk about healthy eating, I think it’s important to acknowledge that for many women, the first trimester is often about survival rather than optimisation.  If you are struggling with nausea, vomiting, food aversions or exhaustion, please be kind to yourself.

As a midwife, I spend a lot of time reassuring women that perfection is not required, and sometimes the priority is simply staying hydrated and eating whatever feels manageable. A bowl of cereal, a slice of toast, plain crackers or a baked potato may not feel like the ideal pregnancy diet, but if that is what you can tolerate right now, that is absolutely fine. As symptoms begin to settle, for the majority well into the 2nd trimester, many women find their appetite starts to return and only then can they begin to focus on nourishing both themselves and their growing baby.

One of the biggest myths surrounding pregnancy is the idea that you need to eat for two. In reality, your body only requires a small increase in calories during pregnancy, when what it really needs is an increase in nutrients.

A balanced diet that includes vegetables, fruits, whole grains, protein and healthy fats provides many of the nutrients needed to support a healthy pregnancy. Fibre is also important for digestion, gut health and helping to keep blood sugar levels stable. Where possible, try to include a variety of plant foods throughout the week, supporting both your own health and that of your developing baby.

There are several nutrients that are particularly important during pregnancy:

• Folate is one of the first nutrients we talk about as it supports the early development of your baby’s brain and spinal cord. Foods rich in folate include leafy green vegetables, lentils, chickpeas, beans and asparagus.
  
  
• Iron becomes increasingly important as pregnancy progresses and blood volume increases. Iron supports oxygen transport around the body and to your baby, and good sources include lean red meat, lentils, beans, spinach and fortified cereals.
  
  
• Iodine supports healthy brain and thyroid development and can be found in dairy products, eggs and fish.
  
  
• Omega 3 fatty acids, particularly DHA, play an important role in your baby’s brain and eye development. Oily fish such as salmon, sardines, trout and mackerel are excellent sources.
  
  
• Calcium and Vitamin D work together to support healthy bone development whilst also protecting your own bone health during pregnancy.
  
  
• Vitamin B12 and choline are important for your baby’s developing brain and nervous system. Eggs are one of the richest natural sources of choline, whilst vitamin B12 is found in meat, fish, dairy products and fortified foods. 

Alongside eating well, remember to keep your fluid intake up. Hydration supports circulation, energy levels, digestion and can even help reduce headaches and dizziness, which are both common during pregnancy.

It is also important to be mindful of food safety during pregnancy. Avoid alcohol, limit caffeine intake, avoid high mercury fish and unpasteurised foods, and ensure food is stored, prepared and cooked safely.

As pregnancy progresses into the second and third trimester, your baby’s growth accelerates. The brain, bones and organs develop rapidly, whilst your body continues adapting to support the placenta, increase blood volume and prepare for birth and breastfeeding.

Supplements During Pregnancy

Whilst food should always be the foundation, supplements can help support increased nutritional demands during pregnancy.

Folic acid (synthetic form of Folate) is usually the first supplement recommended and ideally should be started before conception or as soon as pregnancy is confirmed. It supports your baby’s early development during those crucial first weeks.

Vitamin D is recommended throughout pregnancy and supports healthy bones, teeth and immune function for both you and your baby.

Some women may also require additional iron if blood tests show their levels are low.

If you do not regularly eat oily fish, an Omega 3 supplement containing DHA may also be worth considering.

Supplements are there to support your diet, not replace it, and so if you are unsure what supplements are right for you, speak to your Midwife or healthcare professional for personalised advice.

Movement in Pregnancy

When you’re exhausted or feeling sick, exercise may be the last thing on your mind. However, gentle movement can be one of the most supportive things you do for both your physical and emotional wellbeing throughout pregnancy. And to reassure you, for the majority of women, exercise is completely safe during pregnancy and does not increase the risk of miscarriage, low birth weight or early delivery.

Movement has many benefits and can help improve energy levels, sleep quality, mood and circulation. It can also support healthy blood sugar levels, reduce back pain and help you feel stronger and more comfortable as your body changes. Childbirth is a significant physical event, so it probably comes as no surprise that maintaining strength and endurance throughout pregnancy can be beneficial when preparing for labour, birth and recovery.

If you already exercise regularly there is often no need to stop, but change the focus on maintaining your fitness rather than improving it. Pregnancy is a time to work with your body, not push it beyond its limits.

If you are new to exercise start gently….walking, swimming, pregnancy yoga, pilates or strength training (with appropriate guidance) can be excellent options. But remember that exercise is individual and not one size fits all.

A few important things to keep in mind:

• Let your instructor know you are pregnant so exercises can be adapted appropriately.
  
  
• Avoid lying flat on your back after 16 weeks of pregnancy.
  
  
• Focus on breathing, pelvic floor awareness and core strength.
  
  
• Avoid overheating and strenuous exercise in hot weather.
  
  
• Avoid contact sports where there is a risk of impact.
  
  
• Do not scuba dive during pregnancy.

Most importantly, listen to your body. If something feels uncomfortable, stop and seek advice if needed.

A Final Thought

Pregnancy is not about doing everything perfectly. Some days you may feel energised and motivated to prepare nutritious meals, go for a walk and drink litres of water. Other days you may feel exhausted, survive on toast and spend most of the day resting….Both are okay.

Your body is carrying out an incredible amount of work every single day, even when it doesn’t feel like it. So be kind to yourself, listen to your body and focus on small, manageable choices that support your wellbeing.

A healthy pregnancy is not built on perfection but built on care, consistency and trusting that you are already doing far more than you realise.

By Lara Taylor, The Specialist Midwife
Instagram: @lara_thespecialistmidwife
Website: The Specialist Midwife | Private Midwifery