Taking care of your health during pregnancy is one of the best things you can do for yourself and your baby. Good maternal health helps your baby grow and develop, lowers the risk of problems like early birth or gestational diabetes, and supports lifelong health for both of you. "What you eat, how active you are, and your daily habits all give your baby the nutrients needed to build a strong heart, brain, and immune system — while also helping you stay healthy during pregnancy," says Rachel C. Fresques, MD, Ob/Gyn at ARC South Ob/Gyn.
Key habits for a healthier pregnancy
Prenatal care: Your doctor or advanced practice clinician (APC) may recommend medical tests, such as genetic screenings, blood tests, or ultrasounds. These tests are used to check on your baby's growth and your health. "The benefits of prenatal testing are that they can help identify any possible medical issues, let us prepare to treat them, and give the parents some peace of mind," says Dr. Fresques.
Learn more about prenatal care.
Nutrition: Eating a well-balanced diet is one of the most important steps in pregnancy. Choose foods rich in protein, whole grains, fruits, and vegetables to give your body and your baby essential nutrients. Healthy eating helps with your energy, supports growth, and lowers risks of complications.
Learn more about nutrition during pregnancy.
Exercise: Staying active during pregnancy can help improve your mood, reduce discomfort, and prepare your body for labor. It can also shorten recovery time. Gentle exercise like walking, swimming, or prenatal yoga is usually safe, but always check with your doctor or APC if you are starting a new routine.
Learn more about exercise during pregnancy.
Hydration: Your body needs more water during pregnancy to support increased blood volume and your baby's development. Staying on top of hydration helps reduce fatigue, swelling, and constipation. "In general, pregnant women should try to drink 8-12 glasses (64-96 ounces) of water a day," says Dr. Fresques. "But absolutely check with your doctor for guidance based on your particular circumstances."
Avoid harmful substances: Avoiding harmful substances is key to protecting both you and your baby. This includes alcohol, tobacco, vaping, smoking, and drugs. These substances can lead to serious pregnancy complications and affect your baby's development. Also, be cautious of exposure to harsh chemicals in household cleaners, paint, and solvents.
Other healthy tips
Limit your caffeine intake: The recommended daily caffeine intake for pregnant women is less than 200 milligrams (mg). This is equivalent to about one 12-ounce cup of coffee. "While a small amount of caffeine may be safe, high caffeine intake can increase risks during pregnancy," says Dr. Fresques.
Manage stress: Stress is not uncommon during pregnancy. A few tips to help reduce stress include some of the above-mentioned health tips like diet and exercise. Identifying your stressors and reducing them, getting enough sleep (7-9 hours), as well as discussing your stress with a partner, friend, or physician may help manage your stress.
Get vaccinated: Ensure you are up to date on vaccinations like the flu and COVID-19, as these can protect both you and your baby.
Listen to your body: If you feel tired, take a break, get some rest. If you experience any severe symptoms such as pain, vaginal bleeding, or painful contractions, contact your doctor immediately.
"Building healthy habits during pregnancy supports your well-being and your baby's development," says Dr. Fresques. "By focusing on good nutrition, staying active, and keeping up with regular prenatal care, you're giving your baby the healthiest possible start in life."
Access helpful information in our pregnancy resource center.
Make an appointment today
Dr. Fresques is accepting new patients ages 11 and older at ARC South Ob/Gyn in Austin. Schedule an appointment online with Dr. Fresques, through ARC MyChart, or call ARC South Ob/Gyn at 512-383-9752.