A healthy lifestyle
A healthy lifestyle is essential before getting pregnant as it will help you and your baby throughout your pregnancy and throughout your lifetime.
When you find out you're pregnant, consider and discuss with your healthcare professional;
It is important to talk to your doctor in your first visit about diet and nutrition requirements for your pregnancy.
A balanced diet both before and during pregnancy is important because the foods eaten by a mother provide nutrients the baby needs to grow and develop as well as the nutrients to keep herself healthy. It is important to choose a wide variety of healthy foods to ensure all nutritional needs are met.
A pregnant woman needs a little more energy (kilojoules) than was enough to keep weight stable before becoming pregnant, however it is the need for other nutrients during pregnancy that is more significant. Specifically these are protein, iron, calcium and folate. Good nutrition during pregnancy is more about the quality of food eaten than the quantity. Try to eat:
- Lots of fruit, vegetables, wholegrain breads and cereals
- Moderate amounts of low fat dairy food and lean meats
- Small amounts of foods high in fat, sugar and salt.
Choosing a wide variety of foods from each food group will help to meet the extra demands however it may be necessary to eat more
- Lean meat, chicken or fish
- Dried beans and lentils
- Nuts and seeds
- Milk, cheese and yoghurt
- Green leafy vegetables.
Visit http://www.daa.asn.au/ to find an Accredited Practising Dietician that can provide expert nutrition and dietary advice to help meet the extra demands of pregnancy.
(Source: www.daa.asn.au - Smart Eating in Pregnancy)
TOPSome foods are not always safe during pregnancy especially those which can lead to conditions which can affect the unborn baby.
Listeriosis is an infection which may cause flu like illness however most people with the infection are not sick at all.
- Listeriosis can harm an unborn baby causing an increase in miscarriages and stillbirth. This is a rare problem, but the risk can be made even lower if you take care with the food that you eat.
- Listeria bacteria may come from eating foods which contain it such as dairy products (especially soft cheeses and unpasteurised milk), unwashed fruit and vegetables, pre-packaged salads, raw meat, processed meats (including pates), smoked seafood, and smoked shellfish.
- There is no need to avoid hard cheeses, cream cheese, cottage cheese or yoghurt.
- Wash fruit and vegetables well. Freshly made salads are safer than ones that have been made ahead of time.
- Thoroughly cook raw meat, and keep uncooked meat away from vegetables and cooked foods.
Toxoplasmosis is another infection that can harm an unborn baby, but effects from toxoplasmosis are rare. Most people who get toxoplasmosis get it from raw or undercooked meat.
- Although cats have been thought to have been another source of the infection, recent research has suggested that they are not the main source. Pregnant women are still advised to avoid young cats and handling kitty litter.
- To reduce the risks:
- Do not eat or handle raw meat. If you do need to handle raw meat use plastic gloves if possible, wash hands with soap and warm water, and wash tools and cutting boards very well in hot water afterwards.
- Fully cook all meat eaten (meat cooked until it is no longer pink inside should be hot enough to kill the parasites). Freezing meat also kills the parasite.
- Wash fruit and vegetables if they could have soil on them.
- Wear gloves when you do any gardening or anything outside that involves handling soil, and wash hands very well afterwards. (Cats and other animals may have used the soft soil or sand for a toilet).
Mercury in fish: High levels of mercury in a pregnant mother's diet can harm the brain of a developing child. The following information is advice for Australian women only. Mercury levels in fish in other regions may be higher.
- Mercury occurs naturally in the environment, and it accumulates in the aquatic food chain, including in fish. All fish contain some mercury, and for most people, fish is their main source of mercury.
- The level of mercury in most fish is very low, but in large, long living fish (which eat a lot of other fish) their levels will rise during their lifetime. These fish include billfish (swordfish, broadbill and marlin), shark (flake), orange roughy and catfish.
- There are several nutritional benefits from eating fish:
- Fish is an excellent source of protein and is rich in important vitamins and minerals such as vitamin D and iodine
- Fish is high in unsaturated fat and omega 3 fatty acids.
- Food Standards Australia and New Zealand (FSANZ) recommend that pregnant women continue to eat a variety of fish 2 or 3 times a week, but limit their intake of the fish listed above.FSANZ advises that if pregnant women want to eat these fish:
- They should limit their intake of shark (flake), broadbill, marlin and swordfish to no more than one serve per fortnight with no other fish eaten during that fortnight.
- For orange roughy (also sold as sea perch), the advice is to eat no more than one serve per week, with no other fish eaten in that week.
- Canned tuna has very low levels of mercury because smaller and younger fish are used.
- Very little mercury passes into breast milk, so the risk to a breastfeeding baby is much lower than to an unborn baby, but mothers may still prefer to limit the amount they eat of fish that have higher levels of mercury.
(Source: www.cyh.com - Pregnancy Risks)
Ideally you should get all your nutrients out of your diet however your doctor may suggest some supplements to ensure you are getting maximum nutrients necessary for your baby's growth and your own health.
Taking folic acid before pregnancy and for the first three months of pregnancy can reduce your chances of having a baby with spina bifida. Spina bifida is where the spinal cord, and the bones, muscle and skin that cover it, do not form normally. Research has shown that the chance of having a baby with spina bifida or similar problems (called neural tube defects) is much less if a woman increases her intake of folic acid for at least one month before she gets pregnant and for the first three months of her pregnancy. Every woman who could become pregnant should be sure she gets enough folate and this is best done by taking folic acid tablets.
Taking folic acid before pregnancy may also lower the risk of some other heart, kidney and limb abnormalities. The evidence for this is not as strong as for spina bifida, and more research is being done.
There is no evidence that other vitamins or minerals will protect your baby against spina bifida.
Consult a doctor before taking any medications.
(Source: www.cyh.com - Folic Acid & Spina Bifida)
Coffee, tea, chocolate, cola (and some other soft drinks) all contain caffeine. There is some evidence that a high intake of caffeine increases the risk of miscarriage and premature birth. It is a good idea for pregnant women to limit themselves to 200mg of caffeine daily.
This equals:
- 2 cups ground coffee (100mg per 250ml cup) or
- 2 1/2 cups instant coffee (75mg per 250ml cup) or
- 4 cups medium-strength tea (50mg per 250ml cup) or
- 4 cups cocoa or hot chocolate (50mg per 250ml cup) or
- 6 cups cola (35mg per 250ml)
(Source: www.cyh.com - Pregnancy Risks)
If you take any medicines regularly talk about them with your doctor before you get pregnant if possible, or as soon as you know that you are pregnant. Only a few medicines have been proven to cause harm to developing babies, however many more have not yet been proven to be totally safe. Usually it will be better for your baby if you keep well by taking the medication you need, so it is very important that you continue to take medicines that you have been prescribed for conditions such as asthma, diabetes, depression, epilepsy and many other conditions unless your doctor advises you to stop or change your medication. Some medicines such as some acne treatments should be stopped well before you become pregnant.
Consult a doctor before taking any medications.
(Source: www.cyh.com - Pregnancy Risks)
Over-the-Counter Medicines
Before you take any medicine, check with your doctor to find out if it is safe. Many products that are available from pharmacies, health food shops or even supermarkets may not be safe.
- For pain, paracetamol is safe, but other pain killers such as aspirin and ibuprofen should be avoided.
- Many cough and cold medicines, laxatives and herbal preparations should be avoided. (To help relieve nasal congestion associated with colds, try STERIMAR®, a drug and preservative free natural nasal spray that is safe to be used by women during pregnancy.)
Consult a doctor before taking any medications.
(Source: www.cyh.com - Pregnancy Risks)
COCAINE: Many drugs such as cocaine have been shown to have effects on the growth and development of an unborn child. Cocaine exposed babies have up to 5 times the rate of intellectual disability (problems with thinking and learning) compared to babies that were not exposed to cocaine.
CANNABIS: Using cannabis during pregnancy may cause problems for a developing baby. More of these children seem to have learning or behaviour problems when they are older.
For more information, contact the alcohol and drug information service in your area, all Australian states have a 24 hour counselling and information line for anyone who wants assistance or information about their alcohol or drug use.
(Source: www.cyh.com - Pregnancy Risks)
Talk to your doctor about how much alcohol is safe for you to drink during your pregnancy. Most doctors recommend that you totally avoid it as it is not possible to identify what level of drinking is safe for pregnant women. Medical researchers are not sure about what amount of drinking by the mother can cause harm to the baby. They are also not sure at what stage in the pregnancy the harm can occur.
It appears that drinking even a small amount of alcohol (eg one or two drinks), daily or regularly, such as several times a week, can have an undesirable effect on the baby. The harm can occur throughout the pregnancy. Certainly, the risk of harm increases the more the mother drinks. Also, a drinking "binge" (a heavy drinking session) is harmful, at any time during the pregnancy, but particularly during the first three months.
Not drinking in pregnancy is the safest approach as alcohol passes into your bloodstream and then into the baby's bloodstream.
Medical researchers know that alcohol can harm the unborn baby and alcohol use during pregnancy has been linked with a higher risk of:
- Pregnancy complications including miscarriage, stillbirth and premature birth;
- Babies born with intellectual disabilities; poor coordination and movement skills; defects to the face, heart and bones; slow physical growth. The most severe form of this problem is known as "foetal alcohol syndrome". Other babies may have milder signs, described as "foetal alcohol effects".
Withdrawal symptoms have been observed in the babies of mothers who are heavily dependent on alcohol. These symptoms can include: tremors; irritability; fits; bloated stomach.
The leading medical research organisation in Australia, the National Health and Medical Research Council, advises women that it is best to stop drinking altogether during pregnancy. They say this is the sensible way to act, given that we still don't know enough about the effects of alcohol on the baby.
- For more information, contact the alcohol and drug information service in your area, all Australian states have a 24 hour counselling and information line for anyone who wants assistance or information about their alcohol or drug use.
(Source: www.cyh.com - Pregnancy Risks; www.australianbaby.info - Planning a Healthy Pregnancy)
There is no safe level of smoking. It is best to quit smoking before you fall pregnant. If you can stop smoking at any stage during the pregnancy it will be good for you and the baby. Smoking during pregnancy increases the risk of:
- Having a premature birth (giving birth before the end of the 37th week);
- A low birth weight baby. When you smoke, carbon monoxide flows into your baby's bloodstream. This means the baby gets less oxygen and cannot grow as well as it should. This can also happen to a lesser degree if you live or work in a smoke-filled environment. A lighter baby has an increased chance of having complications after birth, such as difficulty in maintaining body temperature, and lack of energy;
- Respiratory problems in your baby. If you smoked during yourpregnancy, your baby has a higher risk of respiratoryproblems;
- S.I.D.S. (Sudden Infant Death Syndrome).
If you would like to quit smoking but are not sure how to get started, contact your doctor or QUIT in your State or speak to your healthcare provider. If you can stop smoking at any stage during the pregnancy, it will be good for you and the baby. Do not let other people smoke around you and your baby and make your house and car smoke free. If both you and your partner smoke, giving up together improves your chances of succeeding. Current advice from QUIT utilises "the 4D's" - delay, deep breathe, drink water and do something else.
(Source: www.cyh.com - Pregnancy Risks; www.australianbaby.info - Planning a Healthy Pregnancy)
Women often ask if they should continue their usual exercise in pregnancy. Exercise in pregnancy is good as it promotes muscle tone, strength and endurance. It helps prepare for the stress of labour and can make it easier to get back into shape after your baby is born. Being active can reduce the discomfort of backache, fatigue and constipation and can even help you sleep better.
Is it safe? Exercise in pregnancy is usually good for you. Sometimes exercise during pregnancy is not a good idea, or if you do exercise it should be limited for example if there is a risk of your baby coming too soon or if you have high blood pressure. It is usually safe to continue your usual exercise, as long as it is not too strenuous, but check with your doctor before starting any new exercise program.
Taking care: There is more risk of injury and low back pain due to changes in pregnancy because ligaments and joints are softer and your body weight is more towards the front. You can still exercise but you should see your doctor if you have ongoing or unusual pain. Exercise that is healthy includes things like:
- Brisk walking
- Swimming
- Low impact aerobics
- Stationary or moderate cycling
Be cautious with exercise such as tennis, netball or jogging that could throw you off balance, especially in the last three months. Exercise where falls are common or can be very serious should be avoided, for example downhill skiing, ice skating or horse riding.
Note: Scuba diving is not recommended during pregnancy. It may lead to an increased risk of birth defects. Check with a doctor who is an expert in diving medicine if you want to go on diving.
If you have been very active before pregnancy you can exercise more during pregnancy than someone who was previously inactive. If you want to start exercising when you are pregnant you need to start with low level and build up to moderate exercise.
Exercise guidelines
- Take notice of your body. Only exercise if you feel healthy and energetic.
- Do not exercise on very hot days.
- Don't exercise during the hottest time of the day.
- Don't exercise to exhaustion - stop when you feel tired.
- Drink plenty of water.
- Don't exercise if you feel unwell (eg you have a fever or flu symptoms).
- Wear cool comfortable clothing, preferably natural fibres that breathe, such as cotton.
- Each exercise session should include a good warm-up and cool down time.
- After the first three months you should avoid exercises that are done while flat on your back or standing in one spot for long periods as either can reduce the flow of blood to the foetus (baby).
When to stop: Stop exercising and consult your medical practitioner if you experience any of these symptoms during exercise: bleeding, cramp, faintness, or dizziness.
(Source: www.cyh.com - Pregnancy Exercise)
