How to care for yourself during pregnancy

Growing a baby is an exciting and sometimes overwhelming experience. People love to share their advice. Some of it is great — and some of it isn't. We want to share what we think is most important when it comes to taking care of yourself during pregnancy.

Nutrition

Eat a balanced diet, drink plenty of fluids and don't skip meals. If you’re nauseated, try eating a small, healthy snack every two to three hours. Take a prenatal vitamin with at least 400 micrograms (mcg) of folic acid.

Increase your calcium intake. Cow's milk is a great source. If you don't tolerate dairy, you can take a 1000 mg calcium supplement daily.

Fish and shellfish offer DHA and omega-3 fatty acids, which help with your baby's brain and eye development. But some fish contain mercury, which can harm your baby's developing nervous system. Avoid fish high in mercury like shark, swordfish, marlin, orange roughy or mackerel. Limit tuna to once a week. Great choices include wild salmon, tilapia, cod, sole, trout, pollock, haddock, catfish and shrimp.

Keep your caffeine intake — like coffee, tea and cola — under 200 mg a day. Avoid alcohol and unpasteurized dairy products entirely.

Weight gain

You’ll often hear people say you’re "eating for two." In reality, you only need about 300 extra calories a day to support your baby's growth. Gaining too much or too little weight can be harmful to you and your baby. Your target weight gain depends on what you weighed before becoming pregnant. Don't try to lose weight during pregnancy unless your doctor recommends it. Talk to your doctor if you have questions about your weight or nutrition.

Exercise

Can you exercise? Absolutely. Regular exercise can decrease your chance of developing diabetes or high blood pressure during pregnancy. It also improves your mood, energy levels and sleep. We encourage at least 30 minutes of daily exercise.

Skip activities with a high risk of falling — like horseback riding, contact sports, skiing or exercising at elevations above 7,000 feet. Scuba diving is also unsafe during pregnancy.

Skin, hair and nail care

During pregnancy, avoid:

• Topical retinoids
• Hydroquinone
• Formaldehyde
• Botox
• Fillers
• Microdermabrasion
• Skin peels
• oral tetracycline.

For acne, it’s safe to use azelaic acid, glycolic acid, topical benzoyl peroxide and topical salicylic acid. Hold off on gel manicures and hair dye until your second trimester.

Travel

Travel is medically safe up to 36 weeks domestically and 28 weeks internationally unless your doctor advises otherwise. If you’re flying:

• Stay hydrated and walk around frequently
• Consider wearing below-the-knee compression stockings to prevent blood clots
• Request an aisle seat so it’s easier to stretch your legs
• Know where the nearest hospital is at your destination

Seek medical attention right away if you experience bleeding, spotting, cramping, contractions, your water breaking or decreased fetal movement.

Anxiety and depression

Pregnancy and the postpartum period bring massive changes and can be very stressful. You’re experiencing physical, hormonal and emotional shifts that put you at a higher risk for depression and anxiety. If you feel anxious or depressed, please reach out to your doctor. We have resources to help.

Symptoms of perinatal mood concerns include:

• Tearfulness
• Sadness
• Irritability
• Anxiety
• Trouble concentrating
• Excessive feelings of guilt
• Hopelessness
• Loss of appetite
• Trouble sleeping
• Thoughts of hurting yourself or your baby

If you experience these symptoms, please seek help immediately. Call 988 or 911 right away.

Domestic violence

Pregnant women face an increased risk of domestic violence. If you’re experiencing abuse, please find a safe location and contact the authorities. You can find more information and support through programs like LEAP (Look to End Abuse Permanently)

Preventive care

Dental work: Keep up with your dental hygiene and schedule routine cleanings twice a year. If you need an emergency procedure, it’s safe to proceed. Just make sure your dentist uses an abdominal and neck shield for any X-rays. They may also need to use local lidocaine without epinephrine and pregnancy-safe antibiotics. Hold off on teeth whitening until after you deliver.

Vaccinations and preventing infections: Vaccinations protect you and your baby from preventable diseases.

• Rhogam at 28 weeks if your blood type is negative (not a vaccine – realize it was in that section for us)
• Flu vaccine before and during flu season
• Tdap vaccine during your third trimester to protect against pertussis
• COVID-19 vaccine is recommended during pregnancy
• Respiratory Synctial Virus (RSV) Vaccine (November to March) protects your baby from this common respiratory infection

Special Precautions

• Wash your hands after handling raw meat and cook all meat fully before eating
• Wear gloves when doing yard work and wash your hands well afterward
• Don't touch cat feces or clean litter boxes. They can be a source of toxoplasmosis.
• Don't smoke. If you need help quitting, talk to your doctor.
• Avoid chemical fumes, paint fumes and poisons
• Avoid lead. It can lead to miscarriage and harm your baby's brain. Lead can hide in glazed cooking pottery, imported candies, spices and natural remedies.
• Don't use illegal drugs, marijuana or alcohol
• Skip saunas and hot tubs — but warm baths are perfectly safe

Pregnancy is an incredible journey but it can also be demanding on your body and mind. Remember to listen to your body, give yourself grace and ask for help when you need it. If you have any questions or concerns about your health or your baby's development, don't hesitate to reach out to your care team.