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8 Ways To Have A Healthier Pregnancy

October 17, 2017

*This post is sponsored by Viactiv, thank you for supporting the brands that keep The Mama Notes in business and enable me to create content. 

Having a healthy pregnancy is every expectant mother’s goal, right? One thing I was so surprised about with my first pregnancy was how educated my OB/GYN assumed I was.  I felt like she didn’t offer me much information at all aside from taking a prenatal vitamin and avoiding unpasteurized cheeses – and even that I had to ask about! I think it’s a great idea to educate yourself before your first appointment and head in there with a list of questions on the topics below that you can review with your healthcare provider.

Take a prenatal vitamin with folic acid & DHA

Be sure your vitamin contains the proper amount of folic acid (between 400-800mg). The omega-3 DHA is generally known as the most important omega-3 for pregnancy because it is a critical building block for the brain, retina, and nervous system according to the American Pregnancy Association and your doctor will most likely suggest you supplement your prenatal with a DHA vitamin.

Limit your caffeine intake.

It’s suggested that you limit your overall caffeine intake to 200mg and best to check with your doctor on what is recommended for you. My doctor allows me to have 1 cup of coffee a day — but don’t forget caffeine isn’t just found in coffee!

Do yoga.

Yoga can be extremely beneficial in pregnancy! Not only does it help you relax, relieve stress, build strength and flexibility but it can teach you breathing and relaxation techniques to use in labor. Look into taking a prenatal yoga class in your community or take one online! You can check out our post on everything you need to know about prenatal yoga here

Gain a healthy amount of weight.

Being pregnant is an excuse to eat a little more, however it’s really important to gain the appropriate amount of weight for your body type. Gaining too much or too little can potentially cause problems for you and your baby. Work with your doctor to understand how much you should be gaining every month and keep checking the scale.

Up your calcium intake.

Over 60% of women in general aren’t getting enough calcium and it’s even more important when you’re pregnant. It’s suggested you get 1000mg of calcium a day and your baby needs this nutrient to develop  healthy bones, teeth, muscles and their heart! If you don’t get enough calcium during this key period your baby starts to absorb the calcium needed from your own bones which can put you at risk for osteoporosis later in life. Taking a Viactiv Calcium Soft Chew daily is an easy way to ensure you and your baby are getting enough calcium — they have 100% of the recommended daily intake (in 2 chews) plus Vitamin D & K which help with calcium absorption. It’s important to note that most prenatal vitamins don’t have your total recommended calcium intake (mine only has 20% of it)! You can purchase Viactiv Calcium Soft Chews (in either delicious chocolate or caramel flavors) here and learn more about your calcium needs during pregnancy here.

As always be sure to consult with your doctor before taking any supplements or vitamins when pregnant or nursing.

 

Drink more water.

You may not realize this but your body requires more water when you’re pregnant –and staying hydrated can also help with swelling, constipation and hemorrhoids!

Take care of your mental health.

Being pregnant is exciting but it can also be overwhelming, stressful and cause fear and anxiety thanks to your surging hormones. Be sure to tend to your mental health needs while you are pregnant – whether that means having regular conversations with your partner or seeking medical help from a therapist. Insuring your mental health is in check is critical for having a safe and healthy pregnancy!

Walk!

Pregnancy is exhausting but staying active and exercising is a crucial part of having a healthy pregnancy — and walking is a great way to incorporate it into your daily routine. Not only does walking get your body moving but it’s low impact and safe for all 9 months of pregnancy.

To learn more about Viactiv, visit their website and make sure to LIKE them on Facebook and FOLLOW them on Instagram!

Viactiv Calcium Soft Chews are available in milk chocolate or caramel flavors at major retailers including CVS, Rite Aid, Target, and Walmart, as well as supermarkets nationwide.

Learn more about Viactiv and pregnancy here.

This is a product-provided, sponsored conversation on behalf of Viactiv that contains affiliate links. I received Viactiv Calcium Soft Chews for my own personal use. This post is not intended to address or diagnose any medical conditions. All opinions, text and experiences are my own. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing or planning on becoming pregnant, speak with your healthcare provider if you have any specific health questions or prior to taking any dietary supplements.

Sources: 

National Institute of Child Health and Human Development

WomensHealth.Gov

American Pregnancy Association

Mayo Clinic

Baby Center

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