Keeping well during pregnancy

Being pregnant is an excellent time to take extra care of yourself.  Sometimes it is difficult to find time to relax or to find the money to buy healthy food, but making little changes can make a big difference.

Smoking

Even if you cut down the amount of cigarettes that you smoke during pregnancy, just one cigarette contains over 4000 toxic chemicals including the same substances found in bleach, rat poison, tar, nail varnish remover, and the fluid used to preserve dead bodies. The carbon monoxide that is sucked in with these chemicals stops your body getting the oxygen it needs to provide to baby to help it grow and develop.

It can seem difficult to stop smoking, but there are dedicated services in North and South Kirklees to support pregnant smokers to quit.  Specialist advisors can give you one-to-one support and free Nicotine Replacement products such as patches or gum – whatever is going to work best for you! You can contact Kirklees Stop Smoking Service on: 01484 347101 if you are in the Huddersfield area or 01924 351498 if you live in Dewsbury, Batley or Spen.

Alcohol

Because there is not enough evidence about how much alcohol is dangerous to unborn babies, the best advice is not to drink alcohol at all. Even small amounts of alcohol can cause miscarriage and affect long term development and growth of unborn babies. The damage that is caused to babies in the womb can go on to affect them through childhood, and may cause physical and learning disabilities. If you need support to reduce the amount of alcohol you drink, your GP will be able to refer you to someone that can help. 

Physical Activity

You may be unsure about what exercise you should take during pregnancy, what is safe and what is unsafe.  If you are used to being physically active, there is no need to stop completely because you are pregnant.  Avoid any contact sports, and anything that may cause you to fall or bump your abdomen.  As pregnancy progresses, your growing baby will make it more difficult for you to balance, and hormones will cause your ligaments to become more stretchy.  This can mean that it is easier for you to hurt yourself, so be careful how you exercise.  Make sure you drink water if you are exercising, as your body can lose fluid easily.

If you don’t usually see yourself as physically active, then pregnancy is a good time to start some light exercise.  Walking, swimming or aquanatal classes are an ideal way to start to exercise and feel good.  If you’re not used to exercising don’t overdo things.  Talk to your midwife if you need any further advice.

You can contact a midwife to arrange aquanatal classes on 01484 234110 if you live in Huddersfield. These classes are held on Tuesdays 12.45 - 13.30 hrs and on Thursdays 10.45 - 11.30 hrs at the Galpharm stadium.

In Batley, there are classes at Batley Sports and Tennis Centre, Howden Clough, Batley on Tuesdays 10:15 – 11:00.  Telephone 01924 326181 for further information or to book.

Diet 

In early pregnancy you might not feel that you want to eat much, so it is important that what you do eat is good fuel for your growing baby.  Try to eat three meals a day, and don’t skip breakfast.  Eating five portions of fruit or vegetables every day will help your baby to get all of the nutrients needed for development. 

There are certain foods that you should avoid when pregnant, as they can be harmful to you or your baby:

  • soft cheeses (including some cheesecakes)
  • unpasteurised milk products (including some “soft whip” ice creams)
  • raw meats, pates (even vegetarian pate)
  • soft cooked eggs and products containing raw eggs (such as some mayonnaise)
  • liver and liver products should be avoided in pregnancy as they contain too much vitamin A which could adversely affect the unborn baby
  • peanuts should also be avoided when pregnant or breast feeding, to minimize the risk of your baby developing a peanut allergy
  • shark, swordfish and marlin should be avoided, and tuna should be limited to four tins or two steaks per week, due to a risk of mercury in the fish
  • raw shellfish

If you would like support in cooking and preparing healthy food for you and your baby, there are many friendly classes available.  Contact your local Children’s Centre for details.

Vitamin D

You may need to have vitamin D supplements, especially if most of your skin is covered when you are outdoors, or if you spend most of your time indoors.  Women of African, South Asian, Caribbean and Middle Eastern ethnicity may also need vitamin D supplements.  This can help you to absorb and regulate calcium and keep your bones and your developing baby’s bones strong.