How You Can Support a Healthy Pregnancy & Birth

Your health should be a priority before, during, and after pregnancy. Read these tips on what to do – and not do throughout your pregnancy to protect you and your baby and feel your best.

Get Prenatal Care

Regular checkups with an obstetrician (OB/GYN) or a midwife during pregnancy can help prevent complications and promote a healthy pregnancy. During early and regular prenatal care, your doctor will:

• Monitor your and your baby’s health
• Discuss the safety of immunizations like the flu shot and COVID-19 vaccines
• Provide advice on what medications and vitamins you should or shouldn’t take
• Recommend lifestyle habits to support a healthy pregnancy
• Connect you with high-risk pregnancy care or genetic testing if necessary

Drink More Water & Focus on Nutrients

Feel your best during pregnancy when you:

• Drink 8-10 glasses of water each day to avoid dehydration and constipation
• Get 400 to 1,000 micrograms a day of folate or folic acid by eating leafy green vegetables, dried beans, fortified cereals, or fruits high in citrus to prevent disabilities in your newborn
• Consume 1,000 milligrams a day of calcium through dairy products, broccoli, or fruit to strengthen bones
• Have 71 grams a day of protein by eating lean meat, fish, eggs, and beans to help promote your baby’s growth
• Get 27 milligrams a day of iron through lean red meat, fish, vegetables, and iron-fortified breakfast cereals to prevent fatigue, which can cause premature birth

Eating healthy throughout your pregnancy helps you maintain a healthy weight. Your doctor may suggest taking a prenatal vitamin, so you don’t miss out on critical nutrients for you and your baby.

Eliminate Toxins

To keep you and your baby healthy during pregnancy, you’ll want to avoid:

• Alcohol
• Caffeine
• Cat litter
• Foods that may cause food-borne illness like unpasteurized cheeses and milk, raw eggs or meat, and processed meats
• Nicotine
• Recreational drugs

Exercise Regularly

When you exercise during pregnancy, you can:

• Boost your energy
• Improve sleep
• Improve your mood
• Reduce pregnancy symptoms like back pain, swelling and constipation
• Prepare your body for labor and delivery
• Reduce your recovery time after childbirth
• Stay within your doctor’s recommendations for healthy weight gain

Plan for Childbirth

Enjoy the process of getting ready for the birth of your baby. You’ll want to:

• Learn about your labor and delivery options
• Attend pregnancy and childbirth classes
• Ask your prenatal care provider plenty of questions
• Anticipate potential changes to your birth plan
• Read the checklist for expecting parents
• Know the symptoms of postpartum depression

Make pregnancy a memorable, special time by taking care of your emotional and physical health. Rely on the VHC OB Journey to support your health and wellness goals.

Connect with Our Team

Contact our childbirth education team if you have any questions or concerns.

Email: Childbirth Education team

Phone: 703.558.2468