Tips for a Healthy Natural Pregnancy

Pregnant?  Congratulations.  Now that you're pregnant it's time to take great care of yourself both physically and mentally. Caring for yourself is how you care for your unborn child while he or she is in your womb. Providing baby with the right care, nutrition, and rest is very important.

If your goal is to have a natural birth,  start planning a healthy pregnancy so that there are little to no problems with delivering your baby this way. This is a mini guide on the things you must do in order to maintain a healthy pregnancy.

Would you like more information delivered right to you?  Get complimentary access to the "Natural Birth for Beginner's" book and a free mini-birthing class series to help you prepare for a healthy baby and safe natural birth.  Click below to sign up for instant access:

Prenatal Care

Prenatal care is a good idea for you and your baby. Call your doctor or midwife after you get a positive pregnancy test so you can plan an appointment. During your initial visit you're asked lots of questions as your doctor or midwife gets to know you. They also want to ensure that you don’t have preexisting conditions that needs extra monitoring. Your doctor or midwife may also recommend prenatal vitamins and outline the importance of pregnancy nutrition.

If you do not have a regular doctor, now is a good a time as any to begin searching for one.  Or you may like the idea of longer appointments and a closer relationship that's likely if you use a midwife.  Feel free to interview  your potential care provider - you can even set up an appointment just for an interview (this helps prevent you from feeling intimidated during a medical appointment, or "committed" to using a care provider you find you don't really connect with).

Nutrition

Many people confuse the term “eating for two” to mean that you can eat as much as you want of whatever you want and still have a healthy and natural pregnancy. This isn't exactly true.

Make sure that you watch what you eat - your baby needs the nutrients from your foods to develop properly. Eat protein, healthy fats, vegetables, and salt your food to taste.  Drink plenty of water.  High quality animal proteins give your baby the most nutrition because these foods are also rich in vitamins and minerals.

Avoid junk foods, but do eat enough for your baby.  A good pregnancy diet builds up as your blood supply builds (you'll have double the amount of your normal blood volume by 28 weeks) - by around 20 weeks you want to be eating around 80g of protein daily, and around 2700 kcal - round out your protein with vegetables, fruits in moderation, and always salt to taste.

Need more detailed info about diet and nutrition?  Enter your details below to get my free mini-childbirth course - I cover nutrition extensively:

Exercise

Just because you’re pregnant doesn't mean that you have to sit around and gain tons of weight. Getting in some good exercise each day is a great way to build your strength and endurance which is needed to support the extra weight you’ll gain. Exercise is also very good for easing pains and improving circulation to the legs. The bonus to exercising while pregnant is that many women find they have a much better time during natural labor.

Walking is ideal - shoot for building up to 4-5 miles a day (you can break it up into 2-3 sessions).  This helps get your pelvis ready for birthing and gets your baby lined up.

Prenatal  yoga, belly dance, and resistance training are other good options - make sure you do a routine approved for pregnancy and listen to your body.

Sleep

As you get further along in your pregnancy you'll probably feel tired. Pay attention to signs that you need to rest and take it easy. Taking naps during the day and small breaks will increase your energy and allow your body to rest. If you are having trouble sleeping you can always try breathing techniques, yoga, stretching, and even a nice massage from your partner to get you to sleep.

These four tips are important if you are going to have a healthy and natural pregnancy. Prenatal care, nutrition, exercise, and sleep are all needed to heal your body and develop your baby’s body.

Photo by Ben Klocek