Looking After Yourself and Your Baby

Pregnancy is an exciting time, and looking after your health is one of the best things you can do for both yourself and your baby. Small, healthy lifestyle choices can make a big difference throughout your pregnancy.

The HSE recommends eating a balanced diet, staying active, attending all of your antenatal appointments and knowing when to seek medical advice if you have concerns.

Eat a Healthy, Balanced Diet

Your baby relies on you for the nutrients needed to grow and develop.

Aim to eat a variety of foods from the main food groups, including:

* Fruit and vegetables
* Wholegrain breads, cereals and pasta
* Lean meat, poultry and fish
* Eggs
* Milk, yoghurt and cheese
* Beans, lentils and pulses

Eating regular meals and healthy snacks can help maintain your energy levels throughout the day.

Foods to Avoid

Some foods carry a higher risk of food poisoning during pregnancy and should be avoided.

These include:

* Unpasteurised milk and dairy products
* Soft mould-ripened cheeses such as Brie and Camembert (unless thoroughly cooked)
* Blue-veined cheeses unless cooked until steaming hot
* Raw or undercooked meat
* Liver and liver products
* Raw or lightly cooked eggs unless they are produced under a recognised food safety assurance scheme
* Raw shellfish
* Certain fish that are high in mercury, such as shark, swordfish and marlin

Always wash fruit and vegetables thoroughly before eating.

Take Your Pregnancy Vitamins

The HSE recommends:

Folic Acid

Take 400 micrograms of folic acid every day from before conception until the end of the first 12 weeks of pregnancy. Folic acid helps reduce the risk of neural tube defects such as spina bifida.

Some women need a higher dose of folic acid. Your GP will advise you if this applies to you.

Vitamin D

Take 10 micrograms (400 IU) of vitamin D every day throughout your pregnancy.

Vitamin D supports healthy bone development for your baby and helps maintain your own bone health.

Do not take vitamin A supplements during pregnancy unless specifically advised by your healthcare professional.

Stay Active

Regular physical activity is beneficial during pregnancy unless your doctor or midwife advises otherwise.

Exercise can help:

* Improve your mood
* Reduce tiredness
* Ease back pain
* Improve sleep
* Reduce constipation
* Maintain fitness
* Prepare your body for labour

Aim for at least 150 minutes of moderate-intensity activity each week.

Good pregnancy exercises include:

* Walking
* Swimming
* Pregnancy yoga
* Stationary cycling
* Low-impact aerobics

Drink plenty of water and avoid becoming overheated while exercising.

Pelvic Floor Exercises During Pregnancy

Your pelvic floor muscles support your bladder, bowel and uterus (womb). Pregnancy places extra pressure on these muscles, so keeping them strong can help reduce the risk of bladder leakage during and after pregnancy.

The HSE recommends doing pelvic floor exercises every day throughout pregnancy and continuing them after your baby is born.

How to do a pelvic floor exercise

1. Sit, stand or lie down comfortably.
2. Tighten the muscles around your back passage as if you are trying to stop yourself passing wind.
3. At the same time, tighten the muscles around your vagina and bladder as if you are trying to stop the flow of urine.
4. Hold the squeeze for a few seconds, then relax.
5. Repeat several times, building up the length of each squeeze as your muscles become stronger.

It is also important to practise quick squeezes by tightening and relaxing the muscles rapidly several times.

Try to breathe normally and avoid tightening your tummy, buttocks or thighs while doing the exercises.

Benefits of pelvic floor exercises

Regular pelvic floor exercises can help:

* Reduce bladder leakage during and after pregnancy
* Support your pelvic organs
* Aid recovery after childbirth
* Improve pelvic floor strength over time

If you’re unsure whether you’re doing the exercises correctly, ask your midwife, physiotherapist or GP for advice.

Maintain a Healthy Weight

Pregnancy is not a time to diet, but it is also not necessary to “eat for two.”

Eating a balanced diet and remaining physically active will help you gain a healthy amount of weight during pregnancy.

Your midwife or doctor can advise you if you have concerns about your weight.

Stay Hydrated

Drink plenty of fluids throughout the day.

Water is the best choice, especially if you are exercising or during warm weather.

Limiting sugary drinks can also help maintain healthy weight gain during pregnancy.

Get Enough Rest

Feeling tired is common, particularly during the first and third trimesters.

Try to:

* Rest when you need to.
* Maintain a regular sleep routine.
* Sleep on your side from around 28 weeks of pregnancy

If you are finding it difficult to sleep, discuss this with your midwife or doctor.

Avoid Smoking, Alcohol and Drugs

Smoking

Stopping smoking at any stage of pregnancy benefits both you and your baby.

Smoking increases the risk of:

* Miscarriage
* Premature birth
* Low birth weight
* Stillbirth

If you need support to quit smoking, speak to your GP, midwife or pharmacist.

Alcohol

The HSE recommends not drinking alcohol at any stage of pregnancy.

No amount of alcohol has been proven safe during pregnancy.

Recreational Drugs

Do not use recreational drugs during pregnancy.

If you need help or support, speak to your healthcare professional. They are there to help without judgement.

Take Medicines Safely

Do not start, stop or change any medication without speaking to your GP, midwife, pharmacist or obstetrician.

Even some medicines available without a prescription may not be suitable during pregnancy.

Attend All Antenatal Appointments

Regular antenatal appointments allow your maternity team to:

* Monitor your baby’s growth and development
* Check your blood pressure
* Test your urine
* Identify any problems early
* Answer your questions

If you cannot attend an appointment, contact your maternity hospital to rearrange it.

Have the Recommended Vaccinations

The HSE recommends certain vaccinations during pregnancy to help protect both you and your baby.

These include:

* Whooping cough (pertussis) vaccine
* Seasonal flu vaccine
* COVID-19 vaccination if you are eligible under the current HSE programme

Your GP, midwife or maternity hospital can advise you on the recommended timing.

Look After Your Emotional Wellbeing

Pregnancy brings many physical and emotional changes.

It is normal to experience a range of emotions, including excitement, worry or feeling overwhelmed.

Talk to your partner, family, friends, midwife or GP if you are struggling with your mental health or emotional wellbeing. Help and support are available.

When Should You Contact Your Maternity Hospital?

Contact your maternity hospital or maternity assessment unit immediately if you experience:

* Vaginal bleeding
* Your waters breaking
* Severe abdominal pain
* Reduced or changed movements of your baby after 24 weeks
* Severe headaches that do not improve
* Blurred vision or flashing lights
* Sudden swelling of your face, hands or feet
* A fever or signs of infection
* Regular contractions before 37 weeks

If you are ever worried about yourself or your baby, do not wait until your next appointment—contact your maternity team for advice.

Key Points

* Eat a healthy, balanced diet.
* Take folic acid and vitamin D as recommended.
* Stay physically active.
* Do not smoke, drink alcohol or use recreational drugs.
* Only take medicines approved by your healthcare professional.
* Attend all antenatal appointments.
* Have the vaccinations recommended during pregnancy.
* Look after your mental wellbeing and ask for support if you need it.
* Contact your maternity hospital if you have any concerns about your pregnancy.