When you plan a pregnancy, you need to adopt new practices and abandon others. That is if you wish to sail through a pregnancy smoothly and uneventfully as well as enjoy the coming of your newborn. Good or bad pregnancy experiences of friends or acquaintances can psychologically influence the perspective of your own pregnancy. Here are some approaches that can help you prevent this from happening. These encompass eating and sleeping habits, lifestyles, environmental pollutants, and mental, physical, and emotional stressors that affect the outcome of your pregnancy. Unfortunately, not many obstetricians or doctors have the time to provide you with these tips.

Quantity and quality of food during this period makes the difference in your physical and psychological health and that of your developing fetus. Your diet should be highly nutritious and balanced. To avoid harmful toxins and additives, fruits, vegetables, legumes, and whole grains should be organically grown and pesticide-free. Meat, poultry, and dairy products should be hormone-and-antibiotic-free as well. Mercury-free fish should be your protein source of preference. Deep pigment fruit, vegetables, and their juices are highly recommended for their dense nutrient, fiber, and antioxidant content.

Do not pay attention to conventional wisdom that recommends a mother-to-be to eat for two. Big quantities, fatty and sugary foods and drinks will only result in unnecessary weight gain. Sugar consumption should be kept low to avert pregnancy-triggered diabetes, which can harm both mother and child. The same goes for salt in order to avoid water retention and hypertension, which is toxic to both mother and fetus.

Certain nutrients and recommendations are of paramount importance during pregnancy in dietary and supplemental forms.

Folic acid 400 mg, in leafy greens, cabbage family, and oranges should be taken before and during pregnancy to prevent neural tube defects in fetuses and anemia in mothers.

Calcium, in leafy greens and dairy, is needed to keep your bones strong or else your fetus will take his need from yours.

Protein, in meat, fish, poultry, and legumes, helps the growth of your unborn child and your health.

Essential fatty acids from cold water fish, nuts, seeds, and their oils or supplements are important to prevent behavioral problems (ADHD) in newborns and skin and hormonal problems in mothers.

A comprehensive multi-mineral-and-vitamin supplement that includes both vitamins C and D is necessary to mother’s health.

Probiotics are valuable for mother’s digestive health and to reduce skin problems and allergies in newborns. Probiotics and vitamin C can lower risk of spontaneous abortions, pregnancy bleeding, and premature labor.

Sleep is an important factor during pregnancy. A pregnant woman’s body releases hormones that induce sleep. There is a possibility that fetal growth requires sleep to help its rapid developmental process. Sleep includes naps, rest, relaxation, peaceful moments (reading), and gentle massages. Keep away from mental, physical, and emotional stressors and conflict, which affect you and your fetus. Long-term stress can result in preterm labor.

Water intake should be increased to 10-12 glasses to provide for water build-up around the fetus; avoid constipation and digestive, skin, and renal disorders; and reduce nausea and acid reflux. For gastric problems, keep away from fried, fatty, spicy, and gas-producing foods. Eat five smaller meals to keep your stomach settled.

While a mother-to-be is encouraged to have herbal drinks like chamomile for calming, fenugreek for detoxifying, rhooibus for antioxidants, ginger for nausea, and cinnamon and fennel tea for digestion, she should avoid medicinal essential oils (rosemary, basil, peppermint, lemon grass). In the body, they act as hormones.

Upon the onset of a pregnancy, you should generously and regularly apply an oily cream with vitamin E twice daily on the entire body with an emphasis on breasts, belly, and thighs to prevent stretch marks. Vitamin C supplements and deep-pigment fruits and vegetables and omega fats reduce the appearance of stretch marks.

Pay attention to your posture and back. Hormones during pregnancy relax pelvic ligaments to facilitate birth, leading to imbalance at times. Yoga teaches you how to keep balance and improves posture. Clothes should be loose fitting and shoes flat and comfortable.

Gentle intimacy with your partner is quite safe, but not while spotting, bleeding, or with a risky pregnancy. It is advisable to consult your obstetrician.

In case of water retention, increase filtered water intake and diuretic herbal teas or eat more leafy greens (parsley, dandelion), cucumber, and watermelon. If it persists, seek medical advice.

Pay special attention to your daily nutrition (fresh organic whole colorful fruits, vegetables, fish, eggs, meat, poultry, whole grains, legumes, nuts, seeds, and their oils) and supplements.

Eliminate fatty, fried, junk food, additives, preservatives, trans fats, preserved meat, caffeine, alcohol, soft cheese, raw eggs, sushi, oysters, contaminated fish, and unpasteurized dairy. Avoid plastic wraps and bottles for food storage. They leach harmful chemicals. Glass containers are safer. If you are a smoker, quit smoking now; even secondhand smoke is toxic to your fetus. Avoid environmental pollution (car exhaust, chemical fumes) and medication without doctors’ advice.

A pregnancy should bring joy to you and your family. Be healthy and enjoy it!