What You Need to Know When You’re Pregnant with A Rainbow Baby
When you see that second pink line on a pregnancy test, your whole life transforms in the blink of an eye. Having a baby is an experience unlike any other in your lifetime, and you are filled with joy, hope, and expectation. Alongside this joy though, comes the fear of miscarriage, stillbirth, or loss of the baby you’ve dreamed about so fervently.
You may have seen beautiful pictures of babies draped in rainbow wraps or mothers proudly displaying rainbow T-shirts, clothing, and other memorabilia, but never really understood what they were talking about. What exactly is a ” rainbow baby?”
What is a Rainbow Baby?
A rainbow baby is a baby born shortly after the loss of a previous baby. A pregnancy loss could be a miscarriage or a stillbirth (which is typically defined as a baby that has passed away after 20 weeks). The baby that the parents have after the pregnancy that was a loss is called a rainbow baby. Just like the light of a rainbow only appears after the darkness of a rainy sky, a rainbow baby happens after the pain of a loss.
What to Expect If You Are Expecting a Rainbow Baby
Having a baby soon after losing one brings a slew of emotions, and many rainbow moms will tell you that not all are positive emotions. Many mothers who have weathered the loss and gone on to have another baby feel a tremendous sense of self-doubt and guilt at times. They fear that others will think they have gotten over their previous loss, or that they have moved on or replaced their baby. They fear that having a rainbow baby after stillbirth in some way dishonors their baby who has passed and that the joy of the next baby will prevent the mother from properly grieving.
If you are pregnant with a rainbow baby, you will probably experience a lot of different emotions. Many women will have fear and anxiety during their pregnancies after a loss and worry that they will have another miscarriage or that something may be wrong with the baby.
Talking with a doctor who knows your history and asking for certain accommodations, such as working with an ultrasound tech who will be sensitive to your fears, can be helpful. Some women may choose not to disclose their pregnancies to avoid difficult conversations and other women may want to let her family and friends know early on in her pregnancy for emotional support throughout the journey. Every woman is different and what you tell others about your pregnancy is entirely up to you.
The mom’s grief will not necessarily end with the arrival of a rainbow baby.
The significance of a rainbow baby
Pregnancy losses can be devastating, but most women go on to mother again. In doing so, they face the complicated emotional journey of mothering after a miscarriage or stillbirth.
How to Support Your Partner
It’s important to maintain an open line of communication throughout her pregnancy. You may not have physically experienced pregnancy, but the loss was still yours and it’s healthy to discuss how the loss of the pregnancy may have affected you and how you are feeling now.
- Offer unconditional support – Listen without offering advice or suggesting that she feel any one way about her loss or her rainbow pregnancy.
- Honor her as a mother – Remember that she feels like a mother even though her baby is no longer here. Embracing her motherhood may be important and healing for her. Even for mamas who miscarry early in pregnancy, their identity as a mother cannot be erased after a loss.
- Know that grief is an ongoing, lifelong process – Don’t expect mamas to stop grieving a pregnancy loss once a rainbow baby arrives. Resist saying things like “you’ll get pregnant again” or “you’ll have another baby” to comfort her.
Navigating grief and remembering the loss
As time passes, it’s important for many parents to honor and certain dates associated with pregnancy loss. Due dates, birth dates, and death anniversaries are especially poignant. Grief knows no timeline. Many families will choose to acknowledge these dates and the existence of their angel baby long after a loss occurs.
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Resources: https://www.verywellfamily.com/what-to-expect-when-pregnant-with-a-rainbow-baby-4112638
Reasons Why You May Suffer From Low Oxygen Levels
Blood oxygen level is the amount of oxygen circulating in the blood. Most of the oxygen is carried by red blood cells, which collect oxygen from the lungs and deliver it to all parts of the body.
The body closely monitors blood oxygen levels to keep them within a specific range, so that there is enough oxygen for the needs of every cell in the body.
A person’s blood oxygen level is an indicator of how well the body distributes oxygen from the lungs to every cell in your body to allow them to live and function properly.
Why Does oxygen Matter?
Oxygen is a very important element because we need it to live. It is a part of the air people breath and the water people drink. Many living things (including humans) need oxygen to live and breathe.
Not enough oxygen makes it to the cells and tissues that make up your body causes a condition called Hypoxia. Lack of oxygen can lead to many serious, sometimes life-threatening complications.
Hypoxia can cause problems with the mitochondria and the brain.
Mitochondria is an organelle found in large numbers in most cells, in which the biochemical processes of respiration and energy production occur and it plays a prominent role which is to produce the energy currency of the cell. Your mitochondria need oxygen.
Mitochondrial problems are at the heart of all chronic diseases.
When your mitochondria are working well, you will build up healthy levels of ATP and NAD+ levels, which are important for energy utilization and metabolism.
ATP converts to a cyclic AMP, which is a critical messenger molecule for so many cellular processes. the cAMP is needed for the regulation of glycogen, sugar, and lipid metabolism.
The following hormones also require adequate cAMP levels to function optimally: FSH, LH, ADH (V2=kidneys), TSH, CRH, hCG, ACTH, MSH, PTH, PTH, GHRH, Glucagon, and Calcitonin.
Your body fights infections with the superoxide that’s created from oxygen.
Your health and energy will in part depend on how much oxygen you have and how well your mitochondria utilize it.
Now there’s obviously more to the story, but you want to make sure the fundamentals are right.
How To Measure Your Oxygen Level?
Pulse Oximeter and Hypoxia
A pulse oximeter is the easiest method to measure blood oxygen, but it’s only a part of the story. 
A pulse oximeter is a small clip that is often put on a finger, although it can also be used on the ear or toe. It measures blood oxygen indirectly by light absorption through a person’s pulse. Although the pulse oximeter test is easier, quicker, and not painful, it is not as accurate as the ABG test. This is because it can be influenced by factors such as dirty fingers, bright lights, nail polish, and poor circulation to the extremities.
For people who wish to purchase a pulse oximeter, there is a range of easy-to-use devices available online https://torontek.com/
Blood Test and Hypoxia
Red blood cells carry hemoglobin, which carries oxygen. The more red blood cells you have, the more you can carry oxygen. Hemoglobin actually carries the oxygen. The more hemoglobin you have, the more oxygen you transport.
Hemoglobin comprises about a third of the total red blood cell volume. This protein is responsible for the transport of more than 98% of the oxygen (the remaining oxygen is carried dissolved in the blood plasma).
Hematocrit is a blood test that measures the percentage of the volume of whole blood that is made up of red blood cells. This measurement depends on the number of red blood cells and the size of red blood cells.
Red blood cells and hemoglobin are all the info you need in your Complete Blood Count to determine your levels of hypoxia.
Low Iron or iron stores can also cause less oxygen utilization because oxygen binds to iron-containing molecules (heme) in your hemoglobin. However, your RBC and hemoglobin will often reflect an iron deficiency.
A low RBC or hemoglobin count indicates that your EPO (Erythropoietin)may be low, all of which are extremely important to oxygenate the blood. Hemoglobin holds oxygen and RBCs hold hemoglobin. EPO produces both.
EPO is important for mood and memory independent of its effects on RBCs.
Blood Pressure and Hypoxia
You can have good RBCs, hemoglobin, and oxygen saturation, but if your blood isn’t flowing to your brain, it’s meaningless.
Blood pressure is one measure of blood flow. Higher blood pressure can indicate that the blood is more viscous and thick, which will require more force and pressure to move it. It can indicate blood vessels that are hardened and not able to relax easily. It can indicate lower nitric oxide.
Low blood pressure means that blood is not flowing with a certain force level to reach the brain in optimal concentrations.
Your doctor won’t think anything of a blood pressure of 90/60, but this means that not enough blood is flowing to the brain for optimal function. Your blood pressure should be 110-120/70-80.
Why You May Be Suffering from Hypoxia?
Few main reasons why you can have lower oxygen.
- Nasal problems or Mucus
- Obstructive Sleep Apnea or Low Oxygen During Sleep
- Living in an Elevated Area
- Chronic Inflammation
- Psychological Stress
- Lower Blood Pressure and Poor Circulation
- A Lack of Sunlight
How Increase Oxygen
- Breathing Exerciser
- Oxygen Concentrator
- Healthy Fluids
- Cellular Therapy to Improve Oxygen Levels
- Be Calm
Some self-care measures can be taken by people to reduce symptoms of shortness of breath and improve general health and quality of life. These include:
- Quitting smoking
- Avoiding passive smoking in places where others smoke
- Eating a healthful diet with plenty of fruits and vegetables
- Exercising regularly
When To See A Doctor
- experience severe and sudden shortness of breath
- experience shortness of breath when at rest
- have severe shortness of breath that worsens during exercise or physical activity
- wake suddenly with shortness of breath or a feeling of choking
Low oxygen levels in the blood are not necessarily harmful and can occur in people who can recover, or in healthy people when they are at high altitude. These people do not need to monitor their blood oxygen levels regularly.
But people with chronic lung diseases, such as COPD, pulmonary fibrosis, or emphysema, may have blood oxygen levels below the normal because of their illness. These people may require regular blood oxygen monitoring.
People with low blood oxygen can also make lifestyle changes, such as not smoking or improving their diet and exercise habits, as well as being treated with supplemental oxygen.
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Resources: https://www.selfhacked.com/blog/why-you-may-be-suffering-from-low-oxygen-and-not-realize-it/
Why You Should Take a BabyMoon
What is a Babymoon?
A babymoon is essentially a relaxed getaway for expectant mothers and their partners. It’s the last hurrah before the baby enters your world. Some couples choose to go on a babymoon as their ‘final’ holiday as just a couple before they transition into having a family.
During pregnancy, the relationship you have with your partner goes through a transition. Together, you begin to experience a natural shift between what was and what will be. It’s an exciting, magical and beautiful time that also comes with its share of many sleepless nights, emotional ups and downs and fears and worries.
- Quality Time with Significant Other
Having a child changes the family dynamic and the baby becomes the center of attention from the moment you give birth. This can sometimes put a strain on couples. By investing time and space to be together for your babymoon, you’ll walk into parenthood more connected than ever.
- Time to Reflect
How will you want to raise your child? How will you nurture this new relationship as well as old relationships? What do you want your legacy to be a mom? These are all great questions to reflect upon as you are on your babymoon. This will help you be an intentional and conscious parent.
- Timeout
Getting away from the daily grind is so good for us physically, emotionally, mentally and spiritually. As you approach this life-changing event, it can be even more important to get away from the drains of extra rest and relaxation to recharge you for parenting. On a babymoon, you’ll explore new sights, sounds, tastes, and traditions. These fun, spontaneous, and exciting discoveries will take a backseat when your newborn arrives. You’ll do plenty of discovering but it will be of a more local variety.
- Rest
Parenting is exhausting. It’s wonderful but tiring. Get as much extra rest and relaxation now before baby arrives. Many of us get our best sleep on vacation and can come back feeling rejuvenated. Taking a babymoon is a wonderful way to “recharge” many areas of your life from romance to sleep to adventure. As you enjoy your time away, you’ll come back ready to do your last trimester and welcome your new baby with open arms.
- Romance
Once you have kids, your sex life will change particularly those 3 months postpartum. It will eventually return to a very satisfying one but there will be some adjustments. Use your babymoon to “stock up” on love to carry you through some more spartan months.
During pregnancy, sex and physical intimacy are incredibly beneficial. For example, it provides better sleep, a stronger immune system, lower blood pressure, decreased stress levels to boost self-esteem and happiness, and a comfortable labor and delivery. Also, according to a Danish study, frequent sex may help prevent preeclampsia. Researchers believe it’s because of a protein found in sperm that can regulate the body’s immune system.
- Dream and plan
Have you put off thinking about baby’s name? Or whether you’ll co-sleep? Or do you a dream nursery you want to create? Now is a great time to tackle these topics while you have uninterrupted time with your partner.
When is the best time to go for a Babymoon?
To play it safe, I always suggest a babymoon right before the 28-week mark. This period proves to be more enjoyable anyway; because the morning sickness is behind you (hopefully) and the exhaustion from the third trimester hasn’t set in.
Always consult your doctor/midwife and doula before traveling and get the thumbs up. It also helps them to know to be on alert if you need them or have any questions. It’s also smart to ask them advice about medical faculties in the area, just in case. The primary goal is to keep you comfortable, but most importantly—healthy.
Remember that your babymoon is about relaxation—so keep your travel day as stress-free as possible. Think carefully about what it will take to get to your destination and be realistic about the time you can take off from work or your everyday life. Would you be okay sitting on a flight for 3+ hours? Would you instead jet off somewhere more local? These are the questions to ask yourself and to discuss with your partner.
The danger of stress during pregnancy
Some stress during pregnancy is normal, just as it is during other times of life. But if stress becomes constant, the effects on you and your baby could be lasting. During pregnancy, stress has specific dangers for the physical and emotional wellbeing of the baby, mother and family unit as a whole.
“A stressful pregnancy matters — it can affect a baby’s genes”
Everyone has heard of postnatal depression, but not everyone knows that mothers are as likely to be depressed during pregnancy as afterward. As well as the distress of the mother herself, this matters because of the effects on the developing baby in her womb. We have long known that how we turn out depends on how our genes interact with our environment. We now know the environment starts before birth. How we develop there can affect our health and wellbeing for the rest of our lives.
The effects of stress
In pregnancy, stress exposure is associated with a higher risk for preterm delivery and lower birth weight. Preterm birth is the major cause of death and disability in children up to the age of five in Australia.
Many pregnant women are anxious or depressed, and this can affect how the baby’s brain develops. This, in turn, leaves the child at greater risk of anxiety, depression, slow learning or behavioral problems such as ADHD later. If the pregnant woman is in the top 15 percent of the population for symptoms of anxiety or depression this doubles the risk of her child having emotional or behavioral problems. The risk of the child at 13 years old having a mental health problem goes from about 6 percent to 12 percent. The children of mothers who reported multiple stressful events during pregnancy are more likely to develop behavioral problems throughout childhood. Studies also show reduced cognitive abilities in children whose mothers experienced a natural disaster while pregnant.
Relationships, especially with the father, matter too. A supportive partner can buffer against these effects, but an unsupportive or abusive one can stress the mother in a way that harms her developing baby.
How does this happen?
What many of us have difficulty conceptualizing is how something that is experienced in the mind can translate into both mental and physical health problems in the child. It’s suggested that experiencing stress results in increased circulation of the stress hormone cortisol, which then crosses the placenta to the fetus, changing the hormonal makeup and compromising fetal development, both neurological and physical. Exposure to elevated cortisol could prepare the developing fetus for a world that the mother perceives as stressful. In this way, outcomes such as behavioral problems might be seen as adaptive.
The changes we see in the child may have been protective in such an environment. More anxiety means greater vigilance and more ability to detect danger. Readily distracted attention, as in ADHD, may have helped to spot the danger more quickly. Rapid aggression may have helped also. But these changes, adaptive in the presence of real danger, are disadvantages in our society.
How to reduce stress during pregnancy
Some ways to reduce stress include utilizing social support, either by spending time with friends or accepting help from those around you to relieve the stress of daily activities. Light exercise, yoga, meditation, and relaxation can all assist in managing stress. While yoga class might be perceived as inaccessible or elitist. Scheduling time to rest and discussing work demands in pregnancy with your employer are other ways to reduce stress.
The good news is that we should be able to do something about all this. At the moment most anxiety, depression, and stress in pregnant women are not detected by health professionals and very little is done to help. Mental health is the most neglected aspect of obstetric care. But it is not difficult either to detect or to help. If we can help the pregnant woman we will be helping the next generation too.
Building resilience in families and children in the face of stress is extremely important, and this is why it’s vital we include stress management strategies into not just pregnancy care, but also the early years of parenting and child development.
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Resources:
http://theconversation.com/health-check-can-stress-during-pregnancy-harm-my-baby-81825
10 Signs of Approaching Labor
While there are characteristic changes in the body with impending labor, every woman’s experience is unique and different. “Normal” can vary from woman to woman. The signs and symptoms of normal labor can begin three weeks prior to the anticipated due date up until two weeks afterward, and there is no precise way to predict exactly when a woman will go into labor.
“It’s the event you’ve been happily (and nervously) anticipating for months: Your baby’s birth! “
How will you know when it’s time to grab your hospital bag and get to the delivery room? Thankfully, your body will give you some solid clues.
Here are 10 common signs that labor is near.
- The baby drops
Medically known as “lightening,” this is when the baby “drops.” The baby’s head descends deeper into the pelvis and is getting into position to make his exit. For some women, this occurs up to 2 weeks prior to the beginning of labor; other women may not notice this event at all. In subsequent births, this “lightening” doesn’t often happen until you’re truly in labor.
- An increased urge to urinate
An increased urge to urinate can be a result of the baby’s head dropping into the pelvis. The low position of the baby’s head puts even more pressure on the urinary bladder, so many women approaching labor might feel a frequent need to urinate. As the baby drops, breathing can become easier since there is less pressure on the diaphragm from underneath.
- The mucus plug passes
Passage of the mucus plug is a known sign that labor is near. Thick mucus produced by the cervical glands normally keeps the cervical opening closed during pregnancy. This mucus plug must be expelled before delivery. It can come out in one large piece (it looks similar to the mucus in your nose) or lots of little ones, though you may not get a glimpse of it at all and some women don’t lose it before delivery. Pressure from the baby’s head causes the mucus plug to be expressed from the vagina, sometimes as blood-tinged vaginal discharge (referred to as “bloody show”) and is a good indication that labor is imminent, but without contractions or dilation of three to four centimeters, labor could still be a few days away.
- The cervix dilates
Your cervix, too, is starting to prepare for birth. Dilation of the cervix is a sign that labor is approaching, although this is detected by the health-care professional during a pelvic examination. This begins in the days and even weeks prior to the onset of labor; “Fully dilated” means the cervix has dilated to a width of 10 cm. But everyone progresses differently, so don’t be discouraged if you’re dilating slowly or not at all yet.
- Thinning of the cervix
In addition to dilation, thinning (effacement) of the cervix also occurs. This occurs in the weeks prior to labor, since a thinned cervix dilates more easily. This sign is also detected by the health-care professional during a pelvic exam.
- Back pain
Contractions can often begin in the back and move forward to the pelvis. And some women do experience “back labor,” which is characterized by severe discomfort in the lower back that is most intense during contractions and often painful between contractions. Women also notice loosening of the joints, particularly in the pelvic area, as the third trimester progresses, in preparation for delivery.
- Contractions
It’s inevitable—at some point, you’ll realize that crampy feeling you’re having might be more than just cramps. They’ll change to regular contractions, which indicate your body is beginning the process of a birthing baby. Contractions, which can vary among women and can be described as pounding, tightening, stabbing, or similar to menstrual cramps, increase in strength and frequency as labor approaches.
Irregular contractions, known as Braxton-Hicks contractions or “false labor” occurs toward the end of pregnancy during the third trimester. Braxton-Hicks contractions are usually milder than those of true labor, and they do not occur at regular intervals. The best thing to do? Relax, get comfortable or perhaps take a shower. Time the contractions and head to the hospital or birthing center when they become about five minutes apart.
- Burst of energy
Many women describe feeling a sudden burst of energy and excitement in the weeks prior to labor, in contrast to feeling extra tired as is typical of pregnancy. Often referred to as “nesting,” this impulse often is accompanied by a sense of urgency to get things done or make plans for the baby.
- Nausea and diarrhea
Just as the muscles in your uterus are relaxing in preparation for birth, so too are other muscles in your body, including those in the rectum. And that can lead to diarrhea, that pesky little labor symptom you may well have experienced at other times during pregnancy. Though annoying, it’s completely normal; stay hydrated and remember it’s a good sign!
- Your water breaks
Despite what movies will have us believe, how your water breaks (in other words, how the membranes of the amniotic sac burst) can vary a lot.
If your water breaks and you’re experiencing contractions, this is one of the biggest signs of labor. But if contractions haven’t set in yet, your doctor may want you to wait a few hours before coming in. Rupture of the amniotic membranes, or one’s “water breaking,” usually is a sign that labor has begun. Amniotic fluid should be colorless and odorless. It can sometimes be hard to distinguish from urine, but amniotic fluid does not have an odor. If you are leaking amniotic fluid, it is essential to contact your health-care professional right away.
Should I Call the Doctor?
It’s not necessarily your due date—that’s just an estimate, and there’s really no telling exactly when the baby will arrive. Keep in mind too that some women may deliver before 37 weeks (which would be considered a preterm birth); others, who go past 41 weeks, may wind up getting induced, depending on your doctor and your hospital’s policies.
If you think you’re going into labor, your practitioner should have advised you on what to do when your contractions become regular: “Call me when they’re coming about five minutes apart for at least an hour,” for example. Contractions won’t all be exactly spaced, but if they are becoming pretty consistent, more painful and longer (usually around 30 to 70 seconds), it’s time to check in with your doc. If you think you might be in labor but aren’t sure, get on the phone; your provider can advise you on what’s going on. Don’t feel embarrassed or worry about calling outside of office hours (your doctor or midwife knew this would happen when she got into the baby-catching business!).
You should always call if:
- You experience any bleeding or bright-red discharge (not brown or pinkish).
- Your water breaks — especially if the fluid looks green or brown; this could be a sign that meconium is present (which is your newborn’s first stool; it can be dangerous if your baby ingests it during birth).
- You experience blurred or double vision, a severe headache, or sudden swelling. These can be symptoms of preeclampsia, which is characterized by pregnancy-induced high blood pressure and requires medical attention.
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Resources:https://www.medicinenet.com/early_signs_and_symptoms_of_labor/article.htm#7_contractions
Maintaining a Healthy Pregnancy
A woman’s health is essential to the good health of her baby. Now that you know you’re pregnant, it’s more important than ever to take care of yourself both physically and emotionally. You can boost your chances of having a problem-free pregnancy and a healthy baby.
Women who eat well and exercise regularly along with regular prenatal care are less likely to have complications during pregnancy. They’re also more likely to successfully give birth to a healthy baby.
Nutrition 
Now that you’re eating for two, you may be surprised to learn that you only need about 300 additional calories per day. Make sure you get plenty of protein. You now need 70 grams a day compared to 45 grams before you got pregnant. And while your calcium requirement remains the same, it’s more important than ever that you meet it, which is a challenge for many women.
Eating a nutritious diet during pregnancy is linked to good fetal brain development, a healthy birth weight, and it reduces the risk of many birth defects.
A balanced diet will also reduce the risks of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness. Good nutrition is thought to help balance mood swings and it may improve labor and delivery as well.
- At least five portions of fruit and vegetables daily. Fresh, frozen, canned, dried or juice all count.
- Starchy foods (carbohydrates), such as bread, pasta, and rice. Carbohydrates need to make up just over a third of what you eat. Choose whole grain varieties rather than white, so you get plenty of fiber.
- Daily servings of protein, such as fish, lean meat, eggs, beans, nuts or pulses.
- Dairy foods, such as milk, cheese, and yogurt.
- Two portions of fish a week, at least one of which should be oily, such as salmon, sardines or mackerel.
Fish is full of protein, vitamin D, minerals and omega-3 fatty acids, which are important for the development of your baby’s nervous system. If you don’t like fish, you can get omega-3 fatty acids from other foods, such as nuts, seeds, soya products and green leafy vegetables.
Stay well hydrated too. The amount of water in your body increases during pregnancy to help you maintain healthy blood pressure levels.
Weight gain
A simple way to satisfy your nutritional needs during pregnancy is to eat a variety of foods from each of the food groups every day.
Many women are concerned about how much weight they will gain during pregnancy. If your weight was in the normal range before you got pregnant, a weight gain of 25 to 35 pounds is recommended. It’s important to discuss and monitor your weight and nutritional needs with your doctor throughout the pregnancy. Weight gain recommendations will vary for women who are underweight before conceiving, for those who are obese, and for those with multiple pregnancies, such as twins.
What not to eat 
To protect mom and baby from bacteria or parasitic infection, such as Listeriosis, make sure that all milk, cheese, and juice are pasteurized. Don’t eat meat from the deli counter or hot dogs unless they are thoroughly heated. Also avoid refrigerated, smoked seafood and undercooked meat, poultry, and seafood. If you or someone in your family has had a history of allergies, speak to your doctor about any foods to avoid.
Prenatal vitamins 
Most nutrients needed during pregnancy should come from food, but prenatal vitamin supplements play an important role. Pregnant women are often too busy to plan three nutrient-filled meals every day, and a vitamin supplement can provide the extra nutrition that the developing fetus needs.
Folic acid (folate) is a B vitamin that is very important for pregnant women. Folic acid supplements are taken several weeks prior to pregnancy and for the first 12 weeks of pregnancy have been found to lower the risk of having a child with a neural tube defect such as spina bifida.
Most prenatal vitamins contain 1 milligram of folic acid. Talk to your doctor before you start taking prenatal vitamins. They can help you decide which type is best for you.
You also need a daily supplement of 10mcg of vitamin D. Vitamin D is important for the development of your baby’s skeleton and future bone health.
If you’re worried you’re not eating well, or you’re too sick to eat much, you may want to take your folic acid and vitamin D in a multivitamin.
Exercise
Moderate exercise is not only considered safe for pregnant women, it’s encouraged and thought to benefit both mom and growing baby. Exercising 30 minutes a day is proven to help circulation, strengthen muscles, and decrease stress. However, it’s important to talk to your doctor before starting any exercise regime, particularly if you are in a high-risk category. If you were not physically active before getting pregnant, talk with your doctor about what exercise you can do during your pregnancy. 
For the majority of normal pregnancies, exercise can:
- increase energy levels
- improve sleep
- strengthen muscles and endurance
- reduce backaches
- relieve constipation
Aerobic exercises, such as walking, jogging, and swimming, stimulate the heart and lungs as well as muscle and joint activity, which help to process and utilize oxygen. Aerobic activity also improves circulation and increases muscle tone and strength.
There are many exercise classes designed specifically for pregnant women that help to build strength, improve posture and alignment, and promote better circulation and respiration.
Squatting and Kegel exercises should be added to the exercise routine. Kegel exercises focus on the vaginal and perineal muscles. The exercise is done in the same way a woman stops and starts the flow of urine. The perineal muscle is tightened for a count of three and then the muscle is slowly relaxed. The period of time the muscle is contracted can be increased over time as muscle control becomes easier. Relaxing the perineal muscles can help during the birth of the baby. Kegel exercises are thought to help women maintain good muscle tone and control in the perineal area, which can aid in delivery and recovery after birth.
A good exercise program can give you the strength and endurance you’ll need to carry the weight you gain during pregnancy, help prevent or ease aches and pains, improve sluggish circulation in your legs, and help you handle the physical stress of labor. It will also make getting back into shape after your baby’s born much easier.
Get some Rest
The fatigue you feel in the first and third trimesters is your body’s way of telling you to slow down. So listen up and take it easy as much as you can. If you can’t swing a nap in the middle of the day, give yourself a break and let your other responsibilities slide a little. If you can’t sleep, at least put your feet up and read a book or leaf through a magazine.
Relaxation techniques such as yoga, stretching, deep breathing, and massage are all great ways to combat stress and get a better night’s sleep.
Cutting out BAD habits
- Say no to alcohol: Don’t drink while you’re pregnant: Any alcohol you drink reaches your baby rapidly through your bloodstream, crossing the placenta, and your baby can end up with higher levels of blood alcohol than you have. Drinking also increases your risk for miscarriage and stillbirth. So play it safe — avoid alcohol completely
- Swear off all illicit drugs: Any drug you use gets into your baby’s bloodstream as well. Some studies suggest that marijuana may restrict your baby’s growth and cause withdrawal symptoms (like tremors) in your newborn. Using cocaine is extremely dangerous. It restricts the flow of blood to the uterus and may lead to miscarriage, growth problems, placental abruption, or premature delivery. Your baby could be stillborn or have birth defects or developmental and behavioral problems.
Stop smoking: Some research has even linked smoking to an increased risk of having a baby with a cleft lip or palate. Not convinced yet? Smoking during pregnancy increases the chance that a baby will be stillborn or die in infancy.- Cut back on caffeine: caffeine has no nutritive value and makes it harder for your body to absorb iron, something pregnant women are already low on. It’s also a stimulant, so it can make it even harder for you to get a good night’s sleep, give you headaches, and contribute to heartburn. Limit your coffee drinking or consider switching to decaf.
- Eliminate environmental dangers: Some jobs can be hazardous to you and your developing baby. If you’re routinely exposed to chemicals, heavy metals (like lead or mercury), certain biologic agents, or radiation, you’ll need to make some changes as soon as possible.
Take care of your emotional health
Many women feel like they’re on an emotional roller coaster at one time or another during pregnancy. But if your mood swings are extreme or interfering with your daily life, you may be suffering from depression, a relatively common condition. Share your feelings with your caregiver so you can get a referral for professional help.
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Resources: https://www.healthline.com/health/pregnancy/healthy-pregnancy#prenatal-care