10 ways to get your pregnancy off to a healthy start
My first newsletter...and some guidelines!
Welcome to my very first Substack newsletter!
This newsletter will focus entirely on pregnancy, birth, and postpartum. Suggestions for fun names welcome :)
While I also cover this content on my other socials, I’m thrilled to get to have one place to focus on these topics and go into more detail.
My goal is to provide evidence-based information while always realizing that the answer is rarely one-size-fits-all. I also know that my field of obstetrics and gynecology is not perfect, and we have work to do to center patients and earn and keep your trust. I hope to address some of that in this newsletter.
I’ll be sure to include links to other content I have elsewhere, as well as references when they’re applicable.
I also want you to know that while I am an OBGYN, I am not your OBGYN. That means nothing here constitutes personal medical advice, and you should always discuss anything of concern with your own healthcare provider. Nothing here represents the opinions of my employers or any organizations I belong to; this is all my personal opinion, thoughts, musings, etc.!
And before we jump in, one more thing – if you find any of this content is stressing you out more than bringing you peace of mind, go ahead and unsubscribe. It is OK if you find this isn’t for you – I want you to take in only what serves you.
With that out of the way…let’s go!
Here are 10 ways you can get your pregnancy off to a healthy start. It’s OK if you can’t or haven’t done all of these – there’s absolutely no place for guilt here!
1. Consult your healthcare provider before trying to conceive
Scheduling a preconception appointment with your doctor or midwife helps address any medical concerns and ensures you are current with preventive care. This step sets the stage for both you and your partner to be in optimal health before trying to conceive. It also gives your provider a chance to review any medications you’re taking to ensure they’re OK in pregnancy, or if not to switch you to something else.
2. Start prenatal vitamins early
Begin taking a prenatal vitamin at least a month before you plan to conceive. Folic acid is a crucial component, vital for your baby's early brain and spinal cord development. Adequate intake of this nutrient from the start can prevent significant developmental issues. Wondering which one I took in my pregnancy and which ones I recommend? You can watch here to find out!
3. Prioritize prenatal appointments
Regular prenatal visits are essential to monitor the health of both you and your baby. These check-ups help identify high-risk pregnancies early, allowing for necessary screenings and treatments. If you miss an appointment – don’t stress! But do get your next one on the books.
4. Stay active
Exercise during pregnancy is so beneficial! It decreases your risk of complications like high blood pressure, preeclampsia, gestational diabetes, and the need to deliver by C-section. You can consult your doctor or midwife for safe exercise guidelines if you’re not sure what might be OK, but unless there are specific high-risk conditions they will likely encourage you to stay active. The goal is 150 minutes of moderate-intensity aerobic exercise per week – this could be 30 minutes 5 days/week or even shorter increments of activity. Every little bit counts! You can read more about recommendations and safe exercises to try here.
5. Include fish in your diet
Contrary to popular belief, consuming fish during pregnancy is beneficial due to its omega-3 fatty acids, which are crucial for your baby’s brain development. The goal is 8-12 ounces of fish every week (a serving is about the size of the palm of your hand). Not all fish is equal though, as you want to avoid ones with high levels of mercury. You can check out this handy chart from the FDA and EPA below, and click here for more information:
6. Monitor your weight – but don’t obsess
Proper weight gain during pregnancy is important for your health and your baby’s, with extremes at either end (too much or too little) potentially leading to increased risks. You will usually be weighed at each prenatal visit to track this, but if this is triggering for you do not hesitate to let your provider know. There are other ways of keeping an eye on it, such as measuring the size of your uterus and/or ultrasounds to watch your baby’s growth. Keep in mind: the first trimester can be a win/lose/draw when it comes to weight gain – nausea and food aversions sometimes make it impossible to gain weight, but often you’ll catch up later on!
7. Attend educational classes
Childbirth, breastfeeding, and newborn care classes are invaluable, especially for first-time parents. These classes prepare you for delivery and caring for your newborn. It's a good idea to attend these sessions with your partner for mutual learning and support. It may seem far away, but ask your doctor or midwife for classes they recommend so you can get registered if need be and check this off the list!
8. Review medications with your healthcare provider
Always consult your doctor or midwife before starting any new medications during pregnancy, and review anything you might already be on if you didn’t have a preconception visit. Some medications may be unsafe, and your provider can suggest something else or non-pharmacologic alternatives when appropriate.
9. Avoid smoking and alcohol
Smoking and alcohol are not great for your developing baby. There is no known safe level of alcohol during pregnancy – despite pop culture and even some experts sometimes saying otherwise, I just can’t tell you an amount under which I can guarantee you it’s not going to cause an issue. If you need assistance to quit smoking or reduce alcohol consumption, reach out to your healthcare provider for support. And I do want to highlight that any amount of cutting back is something to be celebrated. For example, not everyone can quit smoking, but going down in any amount is better than staying where you are – and congratulations if that’s something you’re able to do!
10. Be aware of depression and anxiety signs
Lots of people have heard of postpartum depression (PPD), but did you know depression and anxiety can start in pregnancy and show up long before PPD/PPA does? Being informed can help you seek support so that ideally it can be addressed before you give birth. I’ve got a video here that talks all about it and how you are definitely not alone.
And one more time just in case: no one is perfect. You don’t have to be to have a healthy pregnancy and baby. Give yourself grace — especially in that nauseating, fatiguing first trimester!
Until next time,
Dr. Jen