Leading a Healthy Lifestyle While Pregnant:

Benefits for Mother & Baby

For those professionals/non-professionals in direct contact

with as well as expecting mothers at appointments,

hospitals, clinics and pre-natal visits.

Elise Wood

“How does this relate to me?”

Personal trainer Nutritionist

NursePhysician

Family membersFuture spouse

Future experience

What is a healthy lifestyle?

Multiple definitions

Individuals personal habits and choices that increase their overall health and decrease their risk of disease/illness

The way a person lives; balanced life with wise choices

Increased importance

Being pregnant requires a healthier lifestyle…

I. Higher demand for better nutrition

II. Increased need for exercise

III. Developing baby needs protection

IV. Lowered immune system

V. Healthier environment

VI. Healthier relationships

VII. Better mental health

Nutritional Needs

• Myth about eating for two• Increased caloric needs- 300/400 kcals extra• Baby doesn’t benefit from “empty calories”

• Vitamins/minerals for fetal development• Do’s & Don’ts food list…education!

Poor nutrition = increased risks• Unnecessary weight gain• Gestational diabetes- mother and baby affected• Low caloric intake- ketones- stunt mental growth• Dehydration- preterm labor/BH contractions• Alcohol via umbilical cord • Pica development

Left: average sized newbornRight: newborn w/ mother that had

GD

Do’s and Don’ts of nutrition

Guidelines Eat certain things and have healthy pregnancy

Do not restrict Educate yourself

Exercising is good!

• Can help prevent bodily discomforts• Better sleeping patterns• Prevents excess weight gain• Benefits for your baby and his/her future• Get post-baby body back quicker

• Prenatal yoga,• Walking

• Light weight lifting• Swimming

• Consult with a doctor beforehand-know warning signs of doing too much.

Weight gain- what is normal?Normal: 25-35/ Underweight: 28-40/ Overweight: 15-25/

Where does it all go?

• Eating right

• Exercising

How will my weight gain affect me?

Gaining a healthy amount of weight

• Better self image• Helps delay stretch marks• Easier to lose after baby • Easier labor • Less aches and pains • Lowers risk for GD• Pre-eclampsia/PTL

Weakened Immune System

• Mainly due to hormonal changes/imbalances• Baby is generally protected/mother takes the brunt • Cannot take all antibiotics• Susceptible to bacterial and viral infections

• Rest• Monitor fever spike• Decrease in fetal movement

Keeping your immune system healthy

“What can I do to prevent getting sick?”

• Diet• Hand washing• Exercise• Sleep

Healthy Lifestyle!

Having/creating a healthy environment

Helps to: Protect you Protect baby Lowers risks to baby

Avoiding exposures to: Pesticides Solvents- paint thinners ,etc. Cigarette smoke

What you can do…

• Using cleaning products, have good air ventilation • Do not paint- remove yourself• Check labels before use

Know the warning signs:

• Dizziness• Blurred vision• Hearing fading

• Nausea

Relationships Significant Other: You & your partner may connect differentlyNeed for more supportLess desire for normal activities

Friends: May not understand Differences in “fun”

Family: Supportive/non supportive Jealousy Feeling left out

Enhancing your relationships

Significant Other: Talk! Listen

Be honest

Friends: Compromise Stay in touch

Family: Involve

Reassure

Mental Health

• Used to be overlooked/more prevalent

• Depression in pregnancy – low birth weight/PTL

What to look out for: Depression Lack of connection w/ baby Lack of personal grooming Crying Feeling worthless Feeling overwhelmed

There is help…

• Depression during pregnancy • Let doctor know immediately… can help through pregnancy

• Post partum depression• Contact your doctor- 2 weeks max

• Treatments:• Talk therapy and medicine • You’re not alone

Links with useful information

• Women's Health

• Healthy Child/Pregnancy

• Information for all steps of pregnancy• Resources with who can help

Concise summary

• Stay active!• Eat balanced meals

• Attend appointments• Healthy environment

• Supportive relationships• Stable mental health• Enjoy it

References

• http://www.mayoclinic.org/diseases-conditions/gestational-diabetes/basics/complications/con-20014854

• http://www.healthline.com/health/pregnancy/lifestyle

• http://www.childbirthconnection.org/article.asp?ck=10492