S2E7: Pregnancy Do’s and Dont’s

Your first glimpse of your positive pregnancy test can be overwhelming as you consider what to do next. How do you begin to have a safe and successful pregnancy? What’s most important to do—or not to do—as you keep yourself and a tiny person healthy?

You’re not alone if you don’t know where to begin. We’re here to empower you to advocate for yourself and your baby in your pregnancy journey. In episode 7 of Pregnancy Has Entered the Chat, we start with the do’s and don’ts of pregnancy!

Here’s what you should do first:

Take a prenatal vitamin. This is the first step in supporting your body as it begins the process of growing a little human. Growing another life uses unbelievable amounts of energy and nutrients. When you supply yourself with these key nutrients, you can alleviate early pregnancy symptoms such as nausea, low appetite, fatigue, cramping, and insomnia. Here at The Pregnancy Network, each client leaves her first ultrasound appointment with absolutely free prenatal vitamins!

Eat a protein-rich breakfast. You’re eating for two now—or more! The American Pregnancy Association recommends 75-100 grams of protein daily for pregnant women. Avoid breakfasts high in sugar and carbs as they can make your glucose spike and drop, leaving you feeling shaky, tired, or nauseous. Try foods like scrambled eggs, breakfast sandwiches, or Greek yogurt.

Stay active. Gentle yoga, walks, and swimming are examples of low-intensity activities that help with symptoms like bloating, constipation, swelling, and back aches.

Strive for sleep. Using a lot of energy requires a lot of rest. The National Institute of Health recommends that pregnant women get 7-9 hours of sleep each night.

Find prenatal care. You should feel seen, heard, and supported by a healthcare provider through every step of your pregnancy. Don’t let expensive insurance stop you from seeking healthcare. Visit our resource page to see what’s available to you as well as options such as Medicaid. We also provide prenatal care referrals. You are an advocate for yourself and your baby’s health!

What are the don’ts you should know while pregnant?

Avoid toxic substances like alcohol, tobacco, and recreational drugs. This includes vaping and any form of THC. These substances can harm your body’s vital organs and cause physical and cognitive damage to your baby. If you’re pregnant and struggling with substance abuse—you’re not alone! Reach out to your healthcare provider to get connected with local help and resources.

Avoid raw or undercooked meats like lunch meat or sushi. They can contain the bacteria listeria, which can harm you or your baby. Your immune system is weaker while pregnant, leaving you more vulnerable to infection.

Avoid saunas, hot tubs, and hot baths. The extreme heat causes your internal body temperature to rise, which can harm your baby.

Reduce caffeine intake. Whatever you eat or drink passes through your placenta to your baby. Too much caffeine can increase your baby’s heart rate dangerously. The Mayo Clinic recommends limiting caffeine to 1-2 cups per day, or about 200 milligrams.

Don’t clean a litter box. A cat’s excrement can contain a bacteria called toxoplasma gondii. It can lead to miscarriage or stillbirth. Ask someone else to help until your baby is safely born!

We hope these tips leave you feeling more empowered to care for yourself and your baby during your pregnancy journey! As always, reach out to your healthcare provider with more questions. 

You can watch and listen to the full episode from Pregnancy Has Entered the Chat here!