Tips for promoting a healthy pregnancy

Every pregnancy is unique, and many people who are pregnant will have different needs. However, research suggests certain areas of health can have a major impact on pregnancy and later child development.

From your prenatal nutrition to your prenatal care plan, these choices are important during pregnancy and can help you make informed decisions along the way. Let’s take a look at some helpful tips for supporting both you and your baby’s well-being.

Approach prenatal care proactively

To start, establish a regular prenatal care schedule. Prenatal visits give healthcare providers the chance to monitor both your health and your baby’s development and can help prevent complications while also working to reduce the risk of concerns like preterm birth or low birth weight.

During prenatal visits, providers may:

• Perform ultrasounds and take measurements
• Monitor your blood pressure or other health markers
• Offer guidance on nutrition, lifestyle, or stress management
• Answer any questions you may have about your symptoms or concerns

It’s best to book your first prenatal appointment as soon as you learn you’re pregnant. After that, the recommended schedule for visits is typically:

• Weeks 4 through 28 – Every 4 weeks
• Weeks 28 through 36 – Every 2 weeks
• Weeks 36 through 40 – Every week

The closer you get to your due date, the more frequently and closely your care team will monitor you and your baby’s progress. Keeping up with appointments is essential throughout your pregnancy, especially as you move into the third trimester when monitoring becomes more frequent. Staying consistent with care is one of the best ways to stay healthy and support your baby before your baby is born.

Take a mindful approach to nutrition

One of the simplest and most effective ways to support pregnancy is to prioritize proper nutrition. This includes taking a prenatal vitamin. Nutrition plays a central role in maintaining a healthy lifestyle and ensuring your body gets what it needs during pregnancy. Prioritizing foods rich in vitamins and minerals helps nourish both you and your baby.

It’s recommended that you take a prenatal vitamin before you get pregnant so that your body has the nutrients it needs to support those first few weeks of development. Ideally, a prenatal vitamin will have:

• Folic acid (at least 600mcg)
• Iron
• Calcium
• Vitamin D

Given the number of options on the market, your healthcare provider can recommend a prenatal vitamin they trust.

Additionally, eating a balanced diet can help nourish your body through pregnancy. Make sure to fill your plate with:

• Whole fruits and vegetables
• Whole grains
• Protein sources like eggs, poultry, fish, beans, or tofu
• Dairy or fortified alternatives

Ensuring a healthy diet during pregnancy also means knowing what not to eat. Some foods are best avoided during pregnancy because they have a higher risk of contamination, foodborne illnesses, or bacterial infection. Some of these include:

• Raw or undercooked meat, fish, or eggs
• Unpasteurized dairy products
• Certain high-mercury fish

While many expecting parents feel a sense of ease in modifying their diet, it’s also important to avoid undue stress about eating “perfectly.” Not every meal during pregnancy is going to be the picture of health, and that’s okay. Aim for balance rather than perfection. At the same time, knowing things to avoid while trying to get pregnant and during pregnancy is key.

Keep moving your body

Pregnancy is certainly a time to take advantage of naps, but it’s also beneficial to get regular movement. Gentle movement is typically encouraged during pregnancy unless your healthcare provider advises otherwise.

Some activities you can enjoy include:

• Brisk walking
• Gardening
• Swimming
• Prenatal yoga
• Low-impact fitness classes (especially if they’re designed for pregnant people)

Exercise supports circulation, joint mobility, strength, and regulated energy levels. According to the American College of Gynecologists and Obstetricians, exercise can also help ease certain pregnancy symptoms, like back pain or constipation. Incorporating exercise and pregnancy routines like walking, swimming, or prenatal yoga can support both physical and mental health.

It’s typically recommended that pregnant people get a minimum of 150 minutes of moderate exercise each week. If you’re new to working out, consult with your healthcare provider to learn the right amount and type of exercise for you. If you’re already active, your healthcare provider can help you safely adapt your existing routine.

Prioritize sleep and stress management

Establishing supportive rest habits is another important piece of the pregnancy puzzle. This might look like:

• Establishing a relaxing wind-down routine before bed
• Creating a calm sleep environment
• Limiting screen time before bed
• Sticking to a consistent bedtime and wake-up time
• Taking naps when you can during the day

Managing stress is another way to promote better rest and a positive mindset during pregnancy. While stress management looks different for everyone, some supportive practices could include:

• Delegating tasks to other members of your household
• Meditating
• Practicing feel-good movement, like yoga or stretching
• Doing breathing exercises
• Listening to calming music
• Journaling
• Spending time in nature
• Socializing with family or friends

Like with nutrition, every day may not be completely stress-free. That’s okay, just remember to incorporate stress-management practices however often you can. And remember to make mental health during pregnancy a key focus area.

Keep an eye out for things to avoid

Often, a “healthy” pregnancy is a matter of subtraction, rather than addition. While you’re pregnant, it’s important to avoid potentially toxic products like:

• Tobacco
• Vapes
• Alcohol
• Other recreational substances

Certain medications can also pose harm to developing babies. If you take any medications or supplements, consult with your healthcare provider to ensure it’s safe to keep taking them.

Celebrate milestones by tracking your symptoms

While you’re pregnant, your body is home for you and your little one. This makes now a powerful time to pay close attention to the changes you’re going through.

This could look like:

• Keeping a pregnancy journal
• Tracking pregnancy symptoms or body cues and changes
• Jotting down questions for your healthcare provider

It’s natural to experience uncertainty, anxiety, or parenthood-related fears as you prepare to welcome your new baby. Writing down your feelings and keeping lines of communication open with your care team helps ensure you receive the clarity, guidance, and reassurance you need along the way.

Listening to your body and tracking changes also allows you to celebrate every milestone of your pregnancy journey, no matter how big or small!

Early pregnancy development and milestones

The first trimester of pregnancy is a subtle one. While the changes your body is going through are largely unseen, things are moving quickly.

Let’s take a look at the major milestones you can expect in the first trimester:

• Weeks 1 through 3 – Technically, healthcare providers mark the beginning of a pregnancy as the date of your last period, typically two weeks before conception, before an egg is fertilized. This means that week 3 is when fertilization occurs. It’s the start of fetal development!

• Weeks 4 through 8 – This is when physical structures like the organs and neural tube (an early brain and spinal cord) begin to develop. The earliest inklings of limbs, the head, mouth, and eyes also begin to form during these weeks.

• Weeks 9 through 12 – Your baby will start this phase only around ½ inch long, but will grow to be about ½ ounce by the end of the first trimester. During these weeks, they’ll develop quite a few features, including their ears, toes, and fingernails!

The first trimester is also when your baby’s biological sex is defined. This technically occurs at the chromosomal level in the first moments of conception. Expecting parents who want to find out their baby’s sex as early as possible (a.k.a., within the first trimester) can take the SneakPeek® Early Gender Test. This simple, at-home test can predict a baby’s sex as early as 6 weeks into pregnancy.

The process works like this:

1. Collect your sample in the comfort and privacy of your own home.
2. Mail your sample to the lab in its prepaid envelope. The lab will screen the sample for fetal DNA.
3. If lab technicians detect a Y chromosome within the fetal DNA, the baby is likely to be male. If no Y chromosome is detected, the baby is likely to be female.

DNA-based testing gives parents the option to discover more about their future child without having to wait until their anatomy scan, which doesn’t happen until the second trimester. The SneakPeek® Test also offers over 99% accuracy when used as directed and is virtually painless!

Add a little extra excitement to your pregnancy journey with the SneakPeek® Test

Optimizing your pregnancy doesn’t require a lot of complicated steps or big changes. Ultimately, by focusing on proactive prenatal care, proper nutrition, regular movement, rest, stress management, and milestones, you can support your and your baby’s health and well-being.

And if you want to get to know your baby even sooner? Order the SneakPeek® Early Gender Test, the #1 OBGYN-recommended* at-home early sex prediction test. With the SneakPeek® Test, you can learn your baby’s predicted sex with over 99% clinically proven accuracy as early as 6 weeks into gestation.

Gain peace of mind in the journey ahead by ordering yours today.

*SneakPeek recommended six to one among 100 OBGYNs surveyed