10 Pregnancy Dos and Don’ts for a Healthy Journey

Pregnancy can end up being a bundle of surprises, and unexpected moments might arise when you wonder what to do during pregnancy and what to avoid. You might pretty much feel like a different person, which makes it even more important to take care of yourself the right way. While you may second-guess your old ways, getting into conflict with what is OK and what’s not is normal in the early days of pregnancy. A proper diet and proper posture are simply the tip of the iceberg. To avoid the hassle of hula-hooping through plenty of websites, we have compiled a list of pregnancy dos and don’ts. These ‘what to do and avoid during pregnancy’ will help you sail through pregnancy like a breeze!

Importance of a Healthy Lifestyle During Pregnancy

A healthy lifestyle during pregnancy supports both the mother’s well-being and the baby’s development. The body goes through major physical and hormonal changes during these months, which is why daily habits like eating balanced meals, staying active, sleeping well, and attending prenatal check-ups matter so much.

Healthy pregnancy habits can help lower the risk of complications such as gestational diabetes, high blood pressure, anaemia, and excessive weight gain. What else? Optimal nutrition. Nutrition through food also plays a major role in the growth and development of the baby, especially brain, bone, and organ development.

Pregnant women must ensure iron-rich foods in their diet, take prenatal vitamins, drink enough water, avoid smoking and alcohol, and get moderate exercise like walking, which are often recommended by healthcare experts. Another thing that complicates pregnancy is stress and anxiety. Giving yourself proper rest, engaging in mindfulness, and managing stress will not only ensure a healthy pregnancy but also a healthy baby.

At the same time, there are certain things pregnant women should avoid. Smoking, alcohol, recreational drugs, unsafe medications, raw or undercooked foods, and excessive caffeine may increase the risk of complications for both mother and baby.

Below we have compiled some dos and don’ts for a pregnant woman that help manage pregnancy and ensure the safety of the baby throughout the pregnancy.

What You Should Do During Pregnancy?

To ensure a healthy pregnancy, there are a few things to do when pregnant that you definitely ought to keep in mind and stick to. So, let’s get started with some essential pregnancy do’s!

1. Maintain Optimal Water Consumption

Among the list of pregnancy dos and don’ts, maintaining hydration ranks at the top. Yes, this might feel like the most obvious thing to tell a mother, but you will be surprised to know how often women end up being dehydrated during their pregnancy. 8-11 full glasses of water on a daily basis is the norm, and the same should be followed, irrespective of whether you’re at home or travelling (1). If your urine is dark yellow, it is a strong sign of a lack of water. By drinking enough water, you are not only preventing dehydration but also reducing the risks of contracting any infections of the urinary tract, and helping form the amniotic fluid for the baby.

2. Make Folic Acid Mandatory in Your Diet

You might be tired of hearing how important folic acid is in your baby’s development. Here’s repeating it one more time, simply because of its importance in your baby’s development. Preventing birth-related defects and behavioural disorders can be attained only when the neural and brain development of the baby proceeds without any hitches and gets the support it needs. Folic acid supplementation is absolutely necessary for it. Pregnant women are advised to take 400 mcg of folic acid throughout their pregnancy (2).

3. Maintain a Good Balance Between Eating and Exercising

Pregnant women can be easily tempted to let themselves go and gorge on every type of food to satisfy their cravings. But this can easily end up in added kilos to your body, making you unfit and causing trouble when delivering the baby. Yes, your diet needs to be nutritious with foods such as fresh, colourful fruit and vegetables, lean meat, pasteurised cheese, pulses, and whole grains, to supply you with enough energy and nutrition for the baby’s optimal development. But that should be complemented with low to moderate exercise that is not strenuous but also stimulates your metabolism, keeping you healthy, wealthy and wise (3).

4. Perform Kegel Exercises

Kegel’s muscles are muscles present in the vaginal region, which provide you with some degree of control over your urination and other movements, many of which are required during childbirth. When labour takes place, and the delivery of the child proceeds through various stages, if your kegel muscles are not strong enough to bear the pressure and push the child, this can cause immense amounts of pain and other complications. Kegel is also suggested post-delivery to tighten the perineal muscles, which become loose during vaginal delivery.

5. Travelling Needs to Be Accompanied By More Precautions

When pregnant, you can no longer opt for the jump-and-run technique of an impromptu trip planned by your friends. Whether travelling for a short distance or taking a world tour. There are tons of factors to be accounted for even before you begin travelling. Make sure you have all the necessary medicines and gear to support yourself through the journey. The travelling vehicle should have adjustments for your body, and you need to visit the loo repeatedly. Choose a mode of transportation that is smooth and safe.

6. Research the Medical History of Your Own Family

The genes of your forefathers and your partner’s forefathers are all present in the new life that you’ve created together. Not only does this define how your child will look and be, but it also defines any physical characteristics or complications he might have. Any genetic or hereditary conditions or diseases can be passed down from either of the genetic lines to the child. Therefore, it is necessary to know the presence of any scenarios as such and let your doctor know about them so that preventive action and tests can be undertaken if deemed necessary.

7. Power Naps Are Your Best Friends

The change in physical and mental health, the constant tracking of various factors, and the number of activities that come with pregnancy can quite easily exhaust you. Putting undue stress on your body is not beneficial for your baby either. When you are at peace, your child is at peace, too. It is best to indulge in power naps in the afternoon so that you recover some energy and proceed with the rest of the day, without any trouble. If you are still working while pregnant, you can talk to your seniors about it and explain the necessity for the same.

8. Mental Health and Relaxation Go a Long Way

A major chunk of pregnancy is simply coming to terms with the multiple changes in your body and the incessant mood swings. At times, you might be in love with your child, and the next moment you might be frustrated. You may break into tears at the smallest reason or find yourself stressing about the child’s future. Try to adopt a few habits for mental calm and relaxation, primarily meditation and prenatal yoga. These have been proven to reduce stress even in the most intensely stressful conditions, and this will directly impact the betterment of your child (4).

9. Start Having Conversations With Your Baby 

It might be a while before the baby’s presence is felt by you. But that does not mean that the baby cannot hear you. He can completely sense you and understand what you feel. Rather, spend all the time on activities to keep yourself engaged and take out some time each day to talk to your baby. Let him get used to the sound of your voice. Hum a few songs repeatedly, which can help him understand he is safe and secure, especially when he’s out in the real world.

10. Make Your Pregnancy Memorable

Start a small diary or take photos of your tummy every day and label them properly. Write down what you did each day, and what progress you felt. When your baby is born, and you start falling into a routine, you can take a look at how your little one grew inside you and what you felt over the entire course of the pregnancy.

What to Avoid During Pregnancy?

Alike pregnancy dos, there are a bunch of things not to do when pregnant so as to ensure your baby does not come to harm. Let’s take a look at the essential don’ts in pregnancy!

1. Eating Raw Meat and Foods

In the craze of satiating various cravings that you might have, you could possibly end up eating food items that are prepared using raw vegetables or raw meat. Since these items have not undergone the process of thorough cooking and have not been exposed to heat, they have a higher chance of containing bacteria and other microorganisms that can bring about diseases or cause infections. Thus, pregnant women are advised to avoid (5):

• any other foods made from unpasteurised milk
• pasteurised or unpasteurised mould-ripened soft cheeses, such as brie, camembert, chèvre, Danish blue, gorgonzola and roquefort
• raw or undercooked meat, all types of pâté, liver and liver products
• raw or partially cooked eggs
• fish, including swordfish, marlin, shark, raw shellfish, cold-smoked or cured fish
• alcohol
• herbal drink without consulting a doctor
• high-dose multivitamin supplements

2. Consuming a Lot of Caffeinated Drinks

A nice hot cup of coffee or tea can be quite soothing to your body, which might end up in you consuming multiple of those throughout the day. Caffeine is primarily a stimulant which not only disturbs your sleep cycles but also brings about an increase in heart rate, leading to a rise in blood pressure. Excess caffeine consumption increases the risk of pregnancy complications and also means repeated trips to the loo. Hence, try to avoid caffeine or limit your daily caffeine intake (6).

3. Avoid Alcohol and Smoking

According to a 2009 review, babies born to women who smoke during pregnancy tend to have a lower birth weight and face a heightened risk of learning disabilities compared to their peers (7). Moreover, children of parents who smoke are more inclined to experiment with smoking at a younger age and may become habitual smokers sooner because of the addictive properties of nicotine. Similar to smoking, drinking alcohol can significantly impact your baby’s growth. Pregnant individuals who consume alcohol risk giving birth to a child with fetal alcohol syndrome (FAS). Since there’s no safe level of alcohol intake during pregnancy, it should be strictly avoided for the healthy growth of the baby (8).

3. Opting for Fashionable Heels Over Flats

No, your social life doesn’t need to be shut down completely if you are pregnant. You can still go outside, shop around, meet your friends or enjoy at a party. But your body is already supporting a shift in its weight and your bone structure has undergone serious changes. Wearing heels or stilettos can put undue pressure on your spine and posture, causing you not just discomfort, but also increasing the risk of stumbling and falling down. Go for flats, especially if you have swollen feet.

4. Changing Your Cat’s Litter Boxes

This might be an activity that you do regularly, but stay away from it once you have a nice little baby in your tummy. Firstly, a litter box contains the cat’s faeces, which is not hygienic. Second of all, cat faeces tend to have a parasite present, which is responsible for causing a dangerous disease called toxoplasmosis. In the absence of an alternative, make use of gloves and remember to disinfect your hands properly (9).

5. Falling Prey to Contradictory Advice in Magazines and Books

Relatives, books, magazines, doctors, the Internet, everyone seems to have an opinion on what you should do and should not do during pregnancy. The idiom “too many cooks spoil the broth” hasn’t found as much truth as it has in the life of a pregnant woman. The more you read, the more you might come across information that seems to contradict something you read earlier. To allay such confusion, always talk to your doctor and take his opinion.

6. Taking Vitamin A Supplements

As surprising as this might seem, Vitamin A supplements should not be taken unless your doctor recommends them himself. Excess of Vitamin A has been found to cause defects in the unborn child.

7. Interacting With Electronic Communication Equipment

In the course of your job or where you stay, if you are surrounded by communication equipment that emits high-powered radiation, it is best to change your location, since that radiation can affect the growth of your baby.

8. Having Unsafe Sex or Multiple Sexual Partners

The chances of contracting STDs are higher when you indulge in unprotected sex or have multiple partners. These diseases can affect the child and even cause complications later in delivery.

9. Sitting or Standing for Extended Durations 

Avoid being present in the same position for a long time, since it puts undue stress on your ankles and the veins. Move around at regular intervals and take frequent breaks so that your body stays in motion.

10. Taking Painkillers or Medicine for Fever

Not all medicines are safe to be consumed during pregnancy. In case of any pain or ache or even fever, let your doctor be your first contact. Do not use any medication, even ointments or lotions, before talking to your doctor about them (10).

When to Consult the Doctor?

It is also important to attend regular prenatal appointments even if the pregnancy feels normal. These visits help monitor the baby’s growth and identify possible concerns early. Pregnant women should contact their doctor if they experience:

• Heavy bleeding or fluid leakage
• Severe abdominal pain or cramps
• High fever
• Persistent vomiting
• Sudden swelling in the face or hands
• Severe headaches or blurred vision
• Reduced fetal movement
• Pain while urinating
• Difficulty breathing or chest pain

FAQs

1. Is it possible to travel for work while in my second trimester?

Absolutely, as long as you have your doctor’s consent and take the necessary precautions. Typically, brief and comfortable trips are acceptable during this stage.

2. Can I continue drinking coffee during pregnancy?

Yes, but you should restrict it to 1–2 cups a day (no more than 200 mg of caffeine). Herbal teas and flavoured water are excellent alternatives

3. Should I steer clear of skincare or cosmetic items during pregnancy?

There are certain cosmetic ingredients, such as retinoids, parabens, some essential oils, phthalates, fragrances, and alcohol, that can be harmful for pregnant women. Make sure to avoid products containing these to avoid any complications. 

4. Is it safe to keep working until my due date?

Many women continue their jobs into the last weeks. Pay attention to your body, take frequent breaks, consult with your doctor on how long to work, and then communicate with your employer about any necessary changes.

Pregnant mothers do tend to take a lot of care throughout their pregnancy. But you might often encounter situations when you wonder what to do and what not to do during pregnancy for the benefit of your baby. Keeping these major tips in mind can help alleviate a lot of problems. Never hesitate in reaching out to your doctor in case of any confusion.

Also Read:

Things to Do in the Last Week of Pregnancy
Checklist for Third Trimester of Pregnancy
Things to do to Have an Intelligent Baby in Pregnancy

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Sources References

1. ACOG – How much water should I drink during pregnancy?

2. UPMC – Healthy Pregnancy Guide

3. Tommy’s – Things to do and things to avoid in pregnancy

4. March of Dimes – Stress and pregnancy

5. NHS – Foods to avoid in pregnancy

6. National Library of Medicine – Impacts of Caffeine during Pregnancy

7. National Library of Medicine – The Effects of Maternal Smoking During Pregnancy on Offspring Outcomes

8. NHS- Drinking alcohol while pregnant

9. Nemours KidsHealth – Is it Safe to Clean a Cat’s Litter Box During Pregnancy?

10. Sanford Health – Do’s and don’ts during the first trimester of pregnancy