Things to Keep in Mind while Pregnant

Pregnancy is a state that demands careful attention to maternal and fetal health. Proper prenatal care, balanced nutrition, and avoidance of harmful substances are essential to support fetal development and reduce pregnancy-related complications. Monitoring for conditions such as gestational diabetes, hypertension, and infections is crucial for optimal outcomes.

Additionally, lifestyle modifications, including adequate rest, regular physical activity, and stress management, play vital roles in maintaining maternal well-being. Understanding these key aspects helps ensure a healthy pregnancy journey for both mother and baby. Here are a few things to keep in mind during pregnancy.

Healthy Habits and Exercise

Maintaining fitness goes hand in hand with healthy eating for staying fit physically and mentally.

• Healthy pregnant women can aim for about 150 minutes of moderate-intensity aerobic exercise per week.
• Regular physical activity during pregnancy may help prevent common discomforts like backaches, exhaustion, and constipation, and may also reduce the risk of gestational diabetes and preeclampsia [1].
• Exercise may also improve sleep and support emotional well-being, potentially reducing the likelihood of developing symptoms of depression or anxiety during pregnancy [1].
• During exercise, begin slowly and progress gradually, listening to your body.

Understanding and Strengthening Your Pelvic Floor

Pelvic floor muscles support the urethra, rectum, and vagina in the pelvis. Toning these through Kegel exercises can help prepare for delivery and promote postpartum recovery [2]. It may also help control urinary incontinence (bladder leakage) and potentially lower the chances of getting hemorrhoids [2]. The muscles that control urine flow are the same as the pelvic floor muscles. To find the right muscle, try to stop urine flow midstream once, but do not make this a regular practice as it can interfere with proper bladder emptying.

How to Perform Kegel Exercises:

1. Tighten the pelvic floor muscle for a count of up to three, then relax for a count of up to three.
2. Repeat 10–15 times, performing this set three times a day.
3. Begin the Kegel exercises in the supine position (lying on your back), as it’s the easiest. You can progress to doing Kegel exercises in a standing or sitting position later as you become more accustomed to them.

Things to Limit or Avoid During Pregnancy

Certain activities and substances should be avoided or modified to ensure the safety of the developing fetus.

1. Avoid lying flat on your back during exercise after the first trimester (about 12 weeks). The weight of the growing uterus can compress a major vein (the vena cava), which can reduce blood flow to both the mother and the fetus.
2. Do not work out in excessive heat and humid conditions, as this can lead to overheating (hyperthermia).
3. Smoking during pregnancy should be strictly avoided. It can lead to harmful effects, including low birth weight for the baby and an increased risk of many other health problems for the baby later in life [3].
4. Alcohol consumption during pregnancy can be harmful and may affect the baby’s development, potentially leading to Fetal Alcohol Spectrum Disorders (FASD). There is no known safe amount of alcohol during pregnancy [4].

Precautions and Antenatal Care

Careful consideration of diet, monitoring, and debunking common myths are important aspects of prenatal care.

• Antenatal check-ups are vital and should be attended regularly. These visits help monitor the progress of the pregnancy, assess fetal growth, and reduce the risk of complications by allowing for early detection and management of conditions like high blood pressure and gestational diabetes.
• It is common for around 10–15% of pregnancies to experience complications such as gestational high blood pressure or high sugar; regular antenatal care significantly helps in managing these conditions [5].
• Dietary Misconceptions: The myth that papaya and pineapple cause miscarriage is largely unfounded. However, unripe papaya contains the enzyme papain, which, in large amounts, may cause uterine contractions. It is generally safe to consume ripe papaya and pineapple in moderation [6].
• The popular myth that excess consumption of ghee in the last trimester will lead to an easier vaginal delivery is not scientifically supported. While a moderate amount of healthy fats like ghee is part of a balanced diet, excessive consumption will primarily lead to unnecessary weight gain [5].
• Travelling is usually safe, but it is often most comfortable during the second trimester (weeks 14–27), as symptoms like nausea, physical discomfort, and sickness are typically at their lowest during this period [7].
• Sexual Activity: It is generally safe to have sex during pregnancy unless advised otherwise by a healthcare provider due to specific risk factors. It is also normal for a woman’s desire to fluctuate throughout pregnancy.
• Nutrition and Weight Gain: Care should be taken with the diet plan for pregnant women, as the expecting mother requires increased intake of nutrients such as folate (or folic acid), iron, and calcium than standard requirements.
• An increase in the optimum weight of the expecting mother is necessary for a healthy pregnancy, but excessive weight gain is unhealthy as it may increase the risk of gestational diabetes and high blood pressure [5]. Healthcare providers can provide guidance on appropriate weight gain goals.

Conclusion

Pregnancy is a unique and important phase in a woman’s life that involves a wide range of emotional and physical changes. By prioritizing good self-care, consistent medical monitoring, and maintaining a healthy lifestyle, you can help ensure a good and fruitful pregnancy journey for both mother and baby.

Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare professional, such as a Primary Care Physician or Obstetrician, with any questions you may have regarding a medical condition or before making any lifestyle changes during pregnancy.

References

[1] Vesting, S., Gutke, A., Fagevik Olsén, M., Rembeck, G., & Larsson, M. E. (2024). The impact of exercising on pelvic symptom severity, pelvic floor muscle strength, and diastasis recti abdominis after pregnancy: A longitudinal prospective cohort study. Physical Therapy, 104(4), pzad171. https://academic.oup.com/ptj/article-abstract/104/4/pzad171/7477810

[2] Torgbenu, E. L., Aimakhu, C. O., & Morhe, E. K. (2021). Effect of Kegel exercises on pelvic floor muscle disorders in prenatal and postnatal women—A literature review. Current Women’s Health Reviews, 17(3), 202–207. https://www.benthamdirect.com/content/journals/cwhr/10.2174/1573404816999200930161059

[3] Surani, S., & Ghandour, I. (2022). Maternal smoking and its impact on the fetus: A comprehensive review. Pediatric Pulmonology, 57(9), 2063–2072. https://onlinelibrary.wiley.com/doi/abs/10.1002/ppul.25992

[4] Popova, S., Dozet, D., Akhand Laboni, S., Brower, K., & Temple, V. (2022). Why do women consume alcohol during pregnancy or while breastfeeding? Drug and Alcohol Review, 41(4), 759–777. https://journals.sagepub.com/doi/abs/10.1177/10497323221119005

[5] National Institute of Diabetes and Digestive and Kidney Diseases. (2025, April 23). Health tips for pregnant women. https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-pregnant-women

[6] Priyanka, D., & Rani, P. (2022). Myths and facts about food in pregnancy. International Journal of Health Sciences and Research, 12(6), 256–262. https://www.ijhsr.org/IJHSR_Vol.12_Issue.6_June2022/35.pdf

[7] American College of Obstetricians and Gynecologists (ACOG). (2023). Travel during pregnancy. https://www.acog.org/womens-health/faqs/travel-during-pregnancy