Expecting? Lifestyle changes to make when you’re pregnant

Finding out you’re pregnant is one of those life moments that’s a mix of pure joy and a bit of “What now?” As the double lines on your pregnancy test sink in and you’ve shared the news with friends and family, the countdown officially begins. It’s an exciting time, but it can also feel a tad overwhelming.   

To help keep you and your baby healthy and happy during this journey, we’ve got some solid advice. Let's look at some key lifestyle habits to adopt and make this journey as smooth and enjoyable as possible! 

Eat right, feel great! 

Now that you’ve got a little one on the way, it’s time to think about what’s on your plate. Eating a nutritious diet is key to helping your baby develop and keeping you feeling your best. 

Load up on foods rich in iodine, folate, iron, protein, calcium, and vitamins D and B12. These are your pregnancy power foods. But don’t fall for the old “eating for two” myth. Sure, you might need a bit more in the second and third trimesters, but it’s all about quality over quantity. Think more veggies, lean proteins, and whole grains. 

And while it might be tempting to indulge, it’s best to avoid alcohol and go easy on the sugary and high-fat treats. Your body—and your baby—will thank you. So, grab that smoothie, enjoy a colourful salad, and remember, it’s all about eating better, not more.

Move it, mama! 

Keeping up with regular exercise during pregnancy can do wonders for your health and mood. We’re talking about better fitness, weight control, more energy, and even a lower risk of pregnancy-related complications. 

Think about incorporating activities you enjoy, like a morning walk along the beach, a light yoga session, or even a swim at your local pool. These can be great ways to stay active without overdoing it. 

Just make sure you’re listening to your body and staying hydrated. And of course, chat with your healthcare professional before starting any new exercise routine. They'll give you the green light and tips tailored to your needs.

Find your support, find your sleep 

Pregnancy can be a rollercoaster, and it's perfectly normal to have some down days. When you’re feeling overwhelmed, reach out to your partner, friends, family, or healthcare professional. They're there to support you. 

Sleep during pregnancy can also be a tricky part. A 2021 study found that sleep disturbances are super common, with over 20% of mums-to-be struggling with sleep and nearly 85% getting less than eight hours a night. So, if you’re tossing and turning, know you’re not alone. 

This is the perfect time to practice self-care. Take it easy when you need to, catch up with a mate for a chat, and rest whenever you can. Whether it’s a midday nap or an early night, make sleep a priority.  

Micronutrients you can't skip during pregnancy 

While you're busy growing a tiny human and juggling work and family, it's easy to overlook some of the essential pregnancy nutrients your body needs. But getting enough folate and iodine is crucial for your baby’s brain development. 

Folate, found in leafy greens, legumes, and fortified cereals, helps prevent neural tube defects in your baby. The Australian Government’s Department of Health recommends women take a daily folic acid supplement of 400 micrograms before and during pregnancy to ensure you're getting enough. 

Iodine is another powerhouse nutrient. It’s essential for your baby’s brain and nervous system development. You can find it in seafood, dairy products, and iodised salt. The National Health and Medical Research Council advises pregnant women to take a supplement containing 150 micrograms of iodine daily, as dietary intake alone might not be enough. 

Balancing a busy life and ensuring you get these nutrients can be tricky. Simple changes, like incorporating a smoothie packed with spinach and fortified cereal for breakfast, can help. Consider meal prepping on weekends to ensure you have healthy, nutrient-dense meals ready to go during the week.