On the Coast – Families Issue 93 | April / May 2018 | Page 26
How to plan for a healthy
pregnancy
by Jessica Moran
D
eciding to have a baby is an exciting time.
If you are thinking of starting or adding to
your family it is ideal to start planning 3 to 6
months before you start trying to conceive
There are many things that you can do
before your baby is even conceived to
create an optimal environment for your
future pregnancy. Preconception care
can improve the health of both you and
your baby. It may also improve your
fertility.
Where do I start?
The best place to start is a visit to your
GP. If you can find one that has a special
interest in pregnancy that’s even better.
Your GP can provide lifestyle advice and
support, conception advice, order
relevant pathology testing and provide
necessary immunisations.
Preconception care and advice may also
be attended by midwives. Wherever
you seek your preconception care,
ensure that you feel comfortable with
your care provider and that they tailor
their advice and support for your
individual circumstances.
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KIDZ O N T H E C OA ST
Weight and diet
One of the first things to consider is your
current weight. One way of assessing
if you are under or over weight is by
calculating your BMI. You can find BMI
calculators online to assist you. A healthy
BMI is considered between 18.5-24.9. It
is known that women who have BMI’s
outside of this range may experience
more difficulties in falling pregnant.
Women who have a BMI above 25 and
fall pregnant then you may have a
higher risk of developing high blood
pressure, pre-eclampsia and diabetes.
There are also higher risks of premature
birth, stillbirth, babies of low or high
birth weight and postpartum
haemorrhages. Women who are
underweight may have increased your
risk of premature birth and low birth
weight babies.
For some women if may be extremely
difficult and feel overwhelming to obtain a
healthy BMI. Rest assured that even
small lifestyle changes may help you in
the right direction and reduce your
potential risks in pregnancy. Even a few
kilograms difference may make a huge
impact. Some things you can do:
Reduce your consumption of
take-away, packaged goods, white
carbohydrates and sugary drinks.
Eat a balanced diet of fresh vegetables,
fruits, wholegrain carbohydrates and
lean proteins.
Increase your consumption of water.
Aim to walk a minimum of 10 000
steps per day.
Look into exercises that are achievable
and fun. There are a lot of classes on
the coast that allow children to come
or that provide a creche. Alternatively,
YouTube is full of exercise programs
you can do for free and in the privacy
of your own home.
For those who are already in the