Pregnancy asks a lot from your body and can make self-care more important than ever, but staying healthy during this time doesn’t mean doing everything perfectly.
Small, consistent choices can support your health throughout pregnancy. Keeping up with prenatal care, eating nourishing foods, staying active when appropriate, and paying attention to your emotional well-being can all help you take care of yourself as your pregnancy progresses.
Arise Center for Women is here to help you throughout this pregnancy. We provide no-cost pregnancy testing, limited obstetric ultrasounds, and support programs to get you the help you deserve.
You are not alone. We are here to be your shoulder to lean on. Get in touch to make your private appointment at our center today.
Keep Up With Prenatal Care
Prenatal care gives your healthcare provider the opportunity to monitor your health and your baby’s development throughout pregnancy. Regular appointments can help identify potential concerns early and give you a chance to ask questions as your pregnancy changes.
Your prenatal visits may include monitoring your blood pressure and weight, checking your baby’s growth and development, and completing recommended screenings and tests at different stages of pregnancy.
A typical prenatal appointment schedule may look something like this:
- Weeks 4 to 28: One prenatal visit every four weeks
- Weeks 28 to 36: One prenatal visit every two weeks
- Weeks 36 to 40: One prenatal visit every week
Your schedule may be different depending on your health, your pregnancy, and your healthcare provider’s recommendations. Some women may need more frequent appointments or additional monitoring.
Give Your Body the Nutrition It Needs
Your nutritional needs change during pregnancy as your baby grows, but that does not mean you need to simply eat more. Focus on nutrient-rich foods that provide the vitamins, minerals, protein, and energy your body needs.
Try to include a variety of:
- Protein: Chicken, eggs, beans, lentils, meat, fish, and other protein-rich foods
- Fruits and vegetables: Different fruits and vegetables provide a range of vitamins, minerals, and fiber
- Whole grains: Oats, whole-wheat bread, brown rice, and other whole-grain foods
- Calcium-rich foods: Milk, yogurt, cheese, and fortified alternatives
- Iron-rich foods: Meat, beans, lentils, spinach, and fortified cereals
Staying hydrated is important throughout pregnancy, so drink plenty of water and increase your fluid intake as needed. Alcohol should be avoided during pregnancy, and caffeine should be limited.
Prenatal vitamins can also help fill nutritional gaps. Folic acid is especially important early in pregnancy because it helps reduce the risk of neural tube defects. Other nutrients, including iron, calcium, vitamin D, and iodine, also play important roles in supporting your health and your baby’s development. Your healthcare provider can recommend a prenatal vitamin that is appropriate for you.
Stay Active in Ways That Feel Appropriate
Regular physical activity can support your health during pregnancy and may help with common discomforts such as back pain, constipation, bloating, and fatigue.
If your healthcare provider has not given you activity restrictions, aim for about 120 to 150 minutes of moderate-intensity aerobic activity per week. Walking, swimming, water aerobics, and using an elliptical are examples of lower-impact activities that can be appropriate during pregnancy.
Your exercise routine may also need to change as your pregnancy progresses. If you were already active before pregnancy, you may be able to continue many of your usual activities with adjustments to intensity. If you were less active, start gradually and build up as your body allows.
As your pregnancy progresses, avoid activities that put you at greater risk of falling or involve contact with the abdomen, and avoid exercising in excessive heat or humidity.
Pay Attention to Your Mental and Emotional Health
Taking care of yourself during pregnancy involves more than physical health.
Pregnancy can bring excitement, stress, anxiety, uncertainty, or changes in your mood. An unexpected pregnancy or major life changes can add another layer of emotional pressure.
Give yourself opportunities to talk about what you are experiencing. A partner, trusted friend, family member, counselor, or our team can offer support when things feel difficult.
If you are experiencing persistent sadness, intense anxiety, hopelessness, or other emotional changes that interfere with your daily life, tell your healthcare provider. You do not have to wait until you feel overwhelmed before asking for help.
Get Pregnancy Support at Arise Center for Women
Taking care of yourself during pregnancy is easier when you have people you can turn to with questions and concerns.
At Arise Center for Women, you can access our no-cost pregnancy services, ask questions about your pregnancy, and learn about the support available to you. We also offer an Earn While You Learn program, one-on-one mentoring, and community referrals.
Schedule your appointment today. We are here for you.
