There can be misconceptions about what is OK to do during pregnancy. It’s commonly known to try to eat healthy while avoiding certain foods, exercise, and take your prenatal multivitamins, but other things may surprise you.
Before your little bundle of joy arrives, you’re responsible for helping them grow in a nurturing environment.
This list of pregnancy do’s and don’ts can illuminate what you should worry about — and what you shouldn’t fret over.
1. Do take a multivitamin
Eating a balanced diet that’s rich in vitamins and minerals is the best way to provide your body with all of the healthy nutrients it needs to support a growing baby. Prenatal vitamins can be an important addition to your diet during pregnancy.
Prenatal vitamins contain higher levels of certain nutrients, such as:
- folic acid
- calcium
- iron
These vitamins assist with the development of the baby and help prevent congenital disabilities. Your doctor can help you find a multivitamin or a series of vitamins that are best for you.
A multivitamin will usually include DHA, EPA, or both. These are omega-3 fats that are important for brain development.
Don’t take more than one dose of multivitamins, though. Some vitamins in higher amounts can be harmful to the baby, such as vitamin A.
2. Do get lots of sleep
Changing hormone levels, anticipation, and anxiety can make sleep elusive during your 9 months of pregnancy. Pregnancy is demanding, especially in the final trimester, and you’ll need your sleep.
Take a quick nap if you feel tired or schedule naps whenever you can. Set bedtimes and stick to them.
Aim for 7 to 9 hours of shut-eye each night. Fatigue is a sign that your body needs more rest, so give yourself all the sleep you can.
3. Do work out
Regular exercise during pregnancy may help with:
- back pain
- constipation
- decreasing your risk of gestational diabetes, preeclampsia, or a C-section
- healthy weight gain
- overall fitness
If you regularly exercised before you became pregnant, keep it up. Talk with your doctor about any adjustments you should make to your routine, especially as you move into your second and third trimesters.
If you didn’t exercise regularly before you found out you were expecting, ask your doctor about incorporating a fitness routine into your day. They can guide you into a program that’s safe and comfortable for you and your growing baby.
4. Do eat seafood
Seafood is loaded with vitamins and minerals, such as heart-healthy omega-3 fatty acids, zinc, and iron. These are all important for both mom and baby. But undercooked or raw seafood can cause some problems.
Seafood may carry harmful bacteria and viruses, which are eliminated when thoroughly cooked. Also, pregnant people should avoid raw fish and fish that may contain high levels of mercury.
Examples of fish containing high levels of mercury include:
- shark
- tuna
- swordfish
- tilefish
- king mackerel
Eat a variety of seafood so you don’t have a concentration of minerals from one type of fish. Eat no more than 12 ounces of fish per week.
5. Do get vaccinated
Some vaccines recommended during pregnancy
These vaccines will help your body develop antibodies against these viruses. The antibodies will then be passed on to the baby and help protect them against severe infections. The viruses contained in the vaccine are not active, so they’re safe to be administered during pregnancy.
The vaccine will protect you as well as your developing fetus.
6. Do visit your dentist
Trips to the dentist’s office were avoided for decades for fear that an oral cleaning might cause bacteria to spread and lead to an infection. Now we know that’s just not the case.
Inadequate oral care during pregnancy can increase pregnancy complications such as preterm labor.
In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends having a routine oral health assessment while pregnant, along with regular dental cleanings. Be sure to tell your dentist that you’re pregnant.
7. Don’t smoke
Babies born to people who smoke during pregnancy are
Additionally, children born to people who smoke are more likely to try smoking at a younger age and become regular smokers earlier, due to physiologic nicotine addiction.
8. Don’t drink alcohol
Alcohol may greatly affect your baby’s development. People who drink alcohol while pregnant could deliver a baby with fetal alcohol syndrome (FAS).
Symptoms of FAS include:
- low birth weight
- learning disabilities
- behavior problems
- lagging patterns in terms of growth and development milestones
Even small amounts of alcohol can be a problem. There appears to be no safe level of alcohol intake in pregnancy.
9. Don’t eat raw meat
Raw and undercooked meat and eggs carry the risk of foodborne illness, such as listeriosis and toxoplasmosis. Food poisoning is also a possibility.
These conditions can cause serious, life threatening illnesses that could lead to severe congenital disabilities and even miscarriage. Make sure all eggs and meat that you eat while pregnant are well-cooked.
10. Don’t eat deli meat
Deli meats — including hot dogs, sausages, smoked salmon, and other cured meats — can cause foodborne illness, such as listeriosis and toxoplasmosis.
Meats that are sliced have far more surface area for bacterial growth. Thoroughly cooking these processed proteins well reduces your risk.
It’s also important to eat pasteurized (not raw) milk and cheese. Always wash produce to help eliminate harmful bacteria.
11. Don’t eat unpasteurized milk products
Calcium is very important for growing babies, but moms have to be careful how they get their calcium from dairy.
Raw milk isn’t recommended during pregnancy since it’s unpasteurized. This means it hasn’t been heated to kill bacteria that could make you ill.
Specifically, raw milk may contain the bacteria Listeria. It can lead to illness, miscarriage, or even life threatening consequences.
12. Don’t drink a lot of caffeine
According to ACOG, you can safely have 200 milligrams (mg) of caffeine per day. Try not to go over the limit, as caffeine can disturb your sleep, or contribute to nausea and dehydration.
13. Don’t clean the cat’s litter box
if you have an outside cat, don’t clean the litter box while pregnant.
Feline waste is filled with millions of bacteria and parasites. One in particular, Toxoplasma gondii, is particularly dangerous during pregnancy.
However, if you have an indoor cat that only eats cat food and has no contact with other animals, the risk of toxoplasmosis is very low. Having antibodies to toxoplasmosis from previous exposure may protect against future infections.
Pregnancy comes with many changes, and it’s important to allow yourself to rest more during this time. Take breaks when you need them, and continue being active for as long as you can.
These tips could help you prepare for this unique journey.