Congratulations on your pregnancy! You are in for a wonderful life changing experience. Once you know for sure that you are pregnant it is vital to look after yourself to give your unborn baby the best chance to a healthy start in life.

The best way to look after yourself is to  ensure you are getting adequate rest and enough sleep – your body is working extra hard right now to grow your baby. Exercising and eating a well balanced diet will boost your immune system and give you enough energy to complete everyday tasks as well as your all important job of creating a healthy baby.

Make sure you are eating a wide variety of foods. Your energy needs will increase by 15% during your pregnancy. Eat plenty of fresh fruit and vegetables, whole grain cereals, rice and bread, meat and fish are also an important part of your diet.

Remember to include healthy snacks to keep your energy levels up. Try a yogurt and banana, peanut butter sandwich, museli bar, dried fruit, popcorn, cheese and crackers or a muffin. Avoid foods high in sugar as they add no nutritional benefit for you. Be prepared and take extra snacks to work with you, keep some in your handbag so you are always ready for when you need that extra boost.

Water is also extremely important. Keep a bottle with you at all times and aim to drink 2 bottles of water a day. If you eat sensibly and have one extra snack a day then this is all you need to do to ensure you have a healthy pregnancy and are giving your unborn baby every chance to thrive.

So get organized, off you go and write your shopping list. Aim for foods that are in there natural state and haven’t been highly processed. Aim for 5 servings of  fruit and vegetables a day, include meat, bread, yogurt, cheese, pasta, rice, milk, beans and nuts. As long as the food you eat has been washed or cooked thoroughly you can be as imaginative and creative as you want.

The best time in your life to get pregnant is when you feel ready and have an overwhelming desire to have a baby.

Age is a factor but not as important as one may think. The crucial factor is discussing your desire to have a baby with your partner and agree on a time frame to embark on the wonderful life changing events a baby brings.

Questions to ask your partner:

1. Are you ready to have a baby?

2. When would you like to start a family?  Straight away/ A year/ 2-3 years

3. Can we afford to have a baby?

4. Who will be the primary caregiver? You or your partner

5. Are you healthy enough to conceive a baby?  Not smoking/ Drinking/ doing drugs.

Once you have discussed these questions with your partner you will have a good idea on when to begin. Remember it may take up to a year to conceive so don’t put pressure on yourself to get pregnant straight away.

The best time to become pregnant is during the middle of your cycle between days 10-20. Each cycle you have a 20% chance of becoming pregnant.

So good luck! and remember to have fun and enjoy all that baby making.

Being pregnant is a special and wonderful experience. You and your husband have waited for this time with hopeful hearts and now you are living out the day-to-day joys – and pains – of pregnancy. Many women experience a variety of pregnancy-related issues, most of which may thankfully be solved with simple, natural solutions. Read on to discover easy, environmentally-friendly ways to overcome pregnancy problems.

BACKACHE
1) Avoid remaining in any one position for a long period of time.
2) Be attentive and mindful of your posture. Keep your back straight but relaxed and keep your shoulders in a comfortable, relaxed position.*
3) Add several minutes of gentle stretching to your daily routine. Stretching will help keep your muscles relaxed and flexible. Avoid forward-bending exercises.
4) Avoid wearing high heels, as they put your body off balance. Opt instead to wear comfortable flat shoes that support your feet and knees. Consider wearing ergonomically designed stylish exercise shoes, walking shoes or sandals.
5) If possible, schedule regular visits to a registered massage therapist. Have the massage therapist massage your shoulder, back and leg muscles.
6) Ask your husband to give you frequent massages.

INSOMNIA
1) Increase your intake of foods rich in Vitamin B complex. Vitamin B-rich foods include: brown rice, legumes, whole grains, nuts, spinach, yogurt, avocados, leafy greens, carrots, tomatoes, whole wheat, sunflower seeds, soy products, oranges, lentils, mushrooms, wheat germ.
2) Drink a cup of soothing hot herbal tea with honey or lemon before bedtime or if you awake in the middle of the night.
3) Invest in a pregnancy “body pillow,” as it will support your body more comfortably, making it easier to relax and sleep.

LEG CRAMPS
1) Increase your intake of foods that are rich in calcium and potassium, including: almonds, grapefruit, bananas, oranges, sesame seeds, soy products, low-fat yogurt
2) Elevate your legs so that they are higher than your heart when sleeping or sitting.
3) Avoid standing in one place for a long time.
4) Aim to walk about a mile every day to stimulate the circulation of your blood through your legs.

MOOD CHANGES
1) Increase the amount of food that you eat containing iron and the B vitamins, including: blackstrap molasses, brown rice, fortified whole grain cereals, green leafy vegetables, soy products, wheat germ
2) If your mood changes are interfering with your life, consider participating in counseling sessions. A professional counselor or psychotherapist can provide helpful advice and a compassionate listening ear.

You and your husband have made an important and life-changing decision – you both feel ready for the next adventure in your marriage – parenthood! As you dream about becoming a mommy and daddy, there are a variety of simple steps that you can take to help you become pregnant naturally. Follow these guidelines to help you conceive your child.

1) Follow a healthy prenatal nutrition plan. Eat plenty fresh fruits and vegetables, whole grains, low-fat and plant-based protein.

2) Avoid all diets. While you are trying to conceive your child, your body needs as many nutrients as it can get. Many diets are unhealthy at any time of life, especially during pre-conception and pregnancy. Dieting can lead to nutritional deficiencies, which is a cause of infertility.

3) Maintain a healthy body weight. If you are underweight, then it is extremely important that you gain the weight necessary to put you into a healthy weight range. Ask your family doctor for guidance if you need to gain weight. Mothers who are underweight often give birth to underweight babies. Being born underweight can lead to many health problems in infancy.

4) Avoid emotional eating. Trying to get pregnant is often a very emotional and turbulent time for a wife and husband. It typically takes multiple attempts before a woman gets pregnant. Emotional eating ñ eating out of fear, anger, loneliness or stress ñ is unhealthy for your body and unhealthy for your self-esteem. Instead, find positive outlets for your stress and anxiety. Maintain open and honest communication with your husband.

5) Be patient. It can take upwards of twelve months to conceive a child naturally. Stress and anxiety are primary factors in fertility problems, so the more peaceful and relaxed you are as a couple, the easier it should be to conceive a baby.

6) Turn to your husband for support, nurturance, and comfort. View this period as a process that takes time and energy. Utilize this time in your relationship to grow closer together. Ask your husband to massage you on a regular basis, as massage releases relaxing hormones that help you feel calm and refreshed. Try to find humor in day-to-day life together.

7) In order to help you and your husband become more fertile, both take extra nutritional supplements, including the following vitamins:
a) Vitamin C
b) Selenium
c) Vitamin E
d) Zinc
e) Manganese
f) Vitamin A
g) Vitamin B complex

8) Avoid all alcohol (both you and your partner). Alcohol reduces sperm count in men and may prevent the implantation of the fertilized egg in women.

9) Avoid hot tubs, saunas, and vigorous exercise, as they may cause changes in ovulation and reduced sperm count.

10) Avoid smoking (both you and your partner). Avoid being around second-hand smoke.

11) Minimize or eliminate your consumption of caffeine.

12) Develop better stress management skills. Begin with simple deep breathing. Deep breathing will increase the oxygen to your brain and help reduce your anxiety and nervousness.

Pregnancy is a time filled with many joys, hopes and discoveries, as well as uncertainties and worries. Make a special effort every day of your pregnancy to take care of your physical, mental and emotional health. The following ideas may be helpful as you try to stay positive and relaxed throughout the ups and downs of your pregnancy.

Work on developing mental discipline. Take each day at a time and try not to worry about next week, next month, your delivery or upcoming motherhood. Think of your pregnancy as a nine month marathon. You need to do healthy little acts every day to help you recharge, relax and stay focused on your nine-month journey.

Exercise as often as you can. Exercise is excellent for your physical and mental health. Try to complete thirty to forty-five minutes of exercise every day. Devote time to both low-impact cardiovascular exercise, such as swimming, water aerobics, walking and bicycling, and strength training exercise, like yoga or Pilates. Make sure that you drink plenty of water throughout your workout. Always begin with a warm-up and finish with a cool-down. Exercise is a powerful tool in combating both depression and anxiety.

Develop a more flexible day-to-day routine. Prepare yourself ahead of time for the unpredictable schedule that comes along with having a baby. Your life is going to change significantly, so savor each day of your pregnancy. Allow yourself the freedom to nap in the morning or afternoon if you feel tired, but avoid napping after 4:00pm so that you can sleep properly at night. Try to eat six mini-meals throughout the day instead of the traditional three meals. Eat healthy food when you feel hungry.

Invest time every day in nurturing your spirit.
a) Spend time reading a quality fiction or non-fiction book.
b) Spend quiet time praying or meditating.
c) Invest time in listening to relaxing classical or folk music.

Tie up loose ends at work. Set manageable professional goals that you wish to accomplish before your baby is born. Develop better organizational skills at work and at home. Learn how to prioritize your tasks.

Invest in several reputable pregnancy guidebooks. Spend some time each day reading about an aspect of pregnancy. Ideally read with your husband or share what you learn with him.

Let go of your expectations and pre-conceived notions attached to being pregnant and becoming a mother. Avoid comparing yourself to other women and other mothers in particular. Try to think positively.

Enjoy shopping for maternity clothes. Find clothes that flatter your changing figure and make you feel good about yourself.

Have fun shopping for your baby’s nursery. Keep the environment in mind and try to make eco-friendly choices when it comes to decorating your nursery and purchasing baby furniture.

Keep a special pregnancy journal. Consider starting a pregnancy/ motherhood blog. Document your feelings, collect photos of your growing body, your baby’s nursery, and photos from your baby shower. Journal or blog about the physical and emotional changes that you are enduring to help you deal with the joys and challenges of your pregnancy.

You and your husband have arrived at a special time in your marriage where you are ready for the ultimate challenge – parenthood!

Follow these simple guidelines below to prepare your body, mind, and relationship for your upcoming pregnancy:

1. Work with your husband to select an obstetrician. Talk to friends, family and co-workers who live in your area for their recommendations.
2. Find about as much detail as you can about your family’s medical history and your husband’s family’s medical history. Have as much information ready as possible for your visit with your doctor.
3. Discuss any prescription or over-the-counter medication that you are presently taking with your doctor. Many medications pose health risks to developing babies.
4. Visit your dentist for an dental check-up. Periodontal disease may have negative effects on your baby.
5. Quit smoking entirely. Avoid all second-hand smoke.
6. Look into any environmental toxins that you are exposed to at home or at work, such as toxic cleaning products and pesticides. Try to eliminate any toxins from your environment.
7. If you are underweight, it is crucial that you reach a healthy body weight before trying to conceive a baby. Being pregnant involves incredible demands on a woman’s body and you need to be healthy to prepare for the challenges that lie ahead.
8. Begin to take a quality prenatal vitamin and extra folic acid every day.
9. Stop using birth control. If you have been using birth control pills, consult with your doctor about the healthiest way to discontinue them. You need to stop using birth control pills gradually to avoid any health problems.
10. Begin to chart your menstrual cycle to determine when you will be ovulating. Consider utilizing an ovulation calendar to help you.
11. Being pregnant is a time of major hormonal and emotional changes. Many women become susceptible to depression while trying to conceive, during pregnancy and postpartum. If you or a close family member has suffered with depression, it is highly recommended that you make several appointments with a trusted psychotherapist. Talk to your therapist about your dreams, hopes, worries and fears surrounding becoming pregnant and becoming a mother. Remember to take care of your mental and emotional health throughout this important time in your life.
12. Make time with your husband to review your financial situation. Attempt to come up with a reasonable working budget that takes into consideration the financial demands of a growing family. Consider meeting with a financial advisor to receive some expert advice on your family’s financial picture.
13. Brainstorm ways with your husband that the two of you can conserve money as you attempt to conceive your child and prepare for parenthood. Discuss whether or not the two of you wish for you to remain home after your baby is born. Talk about whether you’d like to stay home permanently or temporarily.
14. Discover the details of the maternity leave program through your workplace.
15. Find out what health benefits you have regarding your pregnancy and delivery through your medical insurance company.