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.

Around 90% of couples will become pregnant within 18 months. If you suspect a problem talk to your doctor about it as each and every couple have individual circumstances that may hinder there chances of becoming pregnant straight away.

As your age increases the chances of becoming pregnant decrease to around 15% per cycle.  If you are aged 35+ it is recommended that if you have you have been trying to get pregnant for 6 months or more and are not pregnant then you should book a visit to your local doctor or fertility specialist.

To maximize your chances of becoming pregnant ensure you follow these simple guidelines.

1. Find out when you are ovulating and have intercourse on and around these days. Most people ovulate in the middle of their cycle so try to have intercourse from around days 10-20 of your cycle.

2. Make sure you are at a healthy weight and are eating lots of foods high in nutrients and taking folic acid – this reduces birth defects and helps prepare your body for pregnancy.

3. Relax and enjoy making babies. Over 30% of women cannot conceive because they are too stressed out. This affects your ovulation and can hinder your chances of becoming pregnant.

Common questions your doctor may ask you about are:

1. How often are you having intercourse?

2. Are your cycles regular?

3. Family history

4. Are you taking any medications?

5. How long have you been trying to get pregnant for?

Once the doctor has all your information presented to them they will advise you on the best treatment method for you. You may be sent to a specialist or have specific tests to try and diagnose the reason why you cannot conceive.

In my case my partner and I tried to become pregnant for a year then went to see a specialist. He had tests to check sperm quantity,  quality and the shape. All the results came back positive and he was in great shape to make a baby.

Next it was my turn I was nervous as my partner obviously had no problems whatsoever. I  had to have a few more tests done to determine the reasons why I could not conceive.

First I used the ovulating kits to see which days I was ovulating but I never had a positive result.

The next test was a dye test in my ovaries to flush out any blockages – they were all clear as well.

After these test I was put on a drug called Clomiphene prescribed by my specialist to help me ovulate and increase my chances of becoming pregnant. I was fortunate that after taking this pill for 5 days and having several blood tests and being told exactly when to have intercourse that this worked for me. I was in disbelief – surely it couldn’t have worked! We were so excited and nervous at the same time.

I have learned that everyone is different and this worked for me but other people may need more intensive treatment such as IVF. Don’t give up hope, be positive. I know it can be heartbreaking. It took us 16 months to conceive and we are so blessed to have a beautiful baby girl. So keep trying and I know one day you too will have your own wee bundle of joy.

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.

FIRST TRIMESTER

1) Check with your obstetrician and pharmacist about all prescription medicines and over-the-counter medications that you are taking. Many prescription and over-the-counter medications should be avoided throughout the duration of your pregnancy.

2) Eliminate your consumption of alcohol, cigarettes, and recreational drugs.

3) Seek to eliminate, or at least dramatically reduce, your consumption of caffeine from all sources ñ coffee, tea, soda, chocolate and energy drinks.

4) Find a quality prenatal multi-vitamin/multi-mineral and take one every day.

5) Increase your daily intake of the following nutrients:

a) B Vitamins, especially:

• Folic Acid
• Biotin
• Choline
• B12 (take a supplement if you are a vegetarian)

Nutritional Sources of B Vitamins:
whole grains, salad greens, legumes, whole grain cereals, brown rice, soy beans

b) DHA (an omega-3 fatty acid important for baby’s cognitive development)
*Take a DHA supplement.
*Note: Although fish is a good source of DHA, there are many legitimate concerns about fish containing mercury and other toxins.

c) Vitamin D
Natural Sources of Vitamin D:
sunlight ñ 15 to 20 minutes of sun exposure/day; fortified dairy products

6) Be careful to stay hydrated. Drink six to eight refreshing glasses of water per day.

7) If you are suffering with nausea or have a reduced appetite, then make it your goal to eat smaller amounts of food on a more regular basis ñ such as six mini-meals instead of the traditional breakfast, lunch and dinner.

SECOND TRIMESTER

***Add 200 to 300 extra calories to your daily diet.***

1) Be careful to eat a healthy, balanced diet filled with fruit and vegetables to receive the vitamins and minerals your baby needs.

2) While adding the extra 200 to 300 calories, consider eating a mid-afternoon snack or a small snack before bedtime.

3) Ensure that you are getting adequate amounts of protein to support your baby’s muscle and organ growth. Eat plant protein (especially for vegetarians) and healthy low-fat animal protein.

4) Regulate your portion sizes to minimize your risk of gestational diabetes.

THIRD TRIMESTER

1) As your infant grows, your blood volumes increases, which means that your body requires more iron.

2) Healthy Iron Sources:
seeds, beans, rice, wheat bran, blackstrap molasses, apples, bananas, leafy greens

3) Increase iron absorption by combining iron-rich foods with foods containing Vitamin C, including: broccoli, kale, carrots, sweet potatoes, oranges, tomatoes

4) Concentrate on receiving ample supply of the following nutrients:

a) Calcium
Nutritional Sources of Calcium:
dairy products, tofu, fortified rice and soy milks, beans, molasses, seeds, cooked greens, dried figs

b) Zinc
Nutritional Sources of Zinc:
nuts, seeds, beans, dairy products, spinach, fortified cereals

Eat a Green Diet

1) Eat a healthy, balanced, plant-based diet.

2) Buy produce that is in season.

3) Buy fruit and vegetables from local farmers.

4) Purchase organic food.

5) Minimize or eliminate the animal products that you eat.

6) Select foods that have minimal packaging and are minimally processed.

7) Cook more meals at home instead of eating out or getting take-out.

Create an Green Nursery

1) Select a crib that is made from solid, sustainable wood that is treated with non-toxic paint or stain.

2) Purchase a natural mattress that is manufactured without any petrochemicals, such as wool or organic cotton mattresses.

3) Use natural fabrics for your baby’s sheets.

4) Wash all of your baby’s bedding with a natural, gentle baby detergent.

5) Select paints for your nursery that have low VOC’s (volatile organic compounds). VOC’s are emitted into the air as the paint dries, giving off chemicals and gases, and creating a strong smell.

6) Aim to paint your nursery long before the baby is born and open the bedroom windows to air the space out.

7) Purchase an air purifier for the nursery to get rid of household allergens, gases and chemicals.

8) As for flooring, a wood floor, with a non-toxic treatment, is best for your nursery.

9) If you wish to add an area rug for some extra color, choose one made from natural fibers, either wool or organic cotton.

10) Make a concerted effort to avoid carpeting in your nursery. Carpets hold in pollutants, mold, and dust mites. Many carpets also release harmful fumes.

11) Select a changing table made of solid, sustainable wood.

12) Decide upon using either cloth diapers or chlorine-free diapers.

Avoid using hair dyes until after your baby is born.

1) Embrace your natural beauty!

2) Hair dyes often contain lead and chemicals that disturb your hormones.

Avoid chemical dry cleaners.

1) Opt for an environmentally-friendly dry cleaner that does not use the toxic solvent “perc,” which may accumulate in fatty tissue and breast milk.

FIRST TRIMESTER (Weeks One through Thirteen)

Talk to your Wife
Talk every day with your partner about how she is feeling, both physically and emotionally. Discuss together your hopes, dreams, fears, and anxieties about the pregnancy and about becoming parents.

Comfort the Mommy-to-Be
Your wife will typically be dealing with problems including morning sickness, nausea throughout the day, and emotional turmoil caused by hormonal changes. Find simple ways to comfort and relax her during this difficult time. Give her plenty of hugs and kisses. Give her back and neck massages. Make her dinner. Listen attentively to her feelings.

Listen to your Baby’s Heartbeat
Accompany your wife to her prenatal doctor’s appointments. Be there to hear your baby’s heartbeat for the first time! Enjoy this bonding moment with your partner.

See your Baby’s First “Photo”

After the tenth week, your wife will be receiving her first ultrasound. Attend the doctor’s appointment with her and enjoy the first ultrasound image of your baby together.

SECOND TRIMESTER (Weeks Fourteen through Twenty-Six)

Go shopping for maternity clothes together.
Keep reminding your wife that she is beautiful and radiant. Enjoy shopping together for her new maternity clothes.

Decide together if you’d like to learn the gender of your baby.
There are pros for discovering your baby’s sex beforehand (decorating the nursery, purchasing gender-specific clothes and toys) and there are pros for waiting until the birth to discover if you have a boy or girl (the sheer surprise and excitement, something special to look forward to).

Talk to you baby every day.
Your baby can now distinguish voices in the womb, so spend time with your wife “talking” to your baby every day. You can read children’s books to your baby, play your baby music, and sing your baby sweet songs. Hearing the mother and father’s voices in the womb make it easier for the baby to recognize your voices once he or she is born. Music has many therapeutic benefits and can assist in your baby’s cognitive development in the womb.

Attend a parenting class with your partner.
Find an educational yet enjoyable parenting class to participate in together. Get recommendations from friends and family.

THIRD TRIMESTER (Weeks Twenty-Seven through Forty)

Massage
Massage your wife on a regular basis. Massage her back and legs especially.

Doctor
Attend your wife’s prenatal doctor’s appointments with her.

Create a birthing plan with your wife.
Decide on the arrangements for the labor and delivery, including whether or not your wife wishes to receive pain medication.

Find a pediatrician with your partner.
Talk to several potential candidates. Decide on a pediatrician that both you and your wife can trust and talk with ease.

Decide on childcare with your wife.
Figure out the length of your partner’s maternity leave. If she plans on returning to work, decide together on your childcare options.

You and your husband are delighted that you are pregnant. You both wish to do whatever you can to ensure that you have a holistically healthy, happy baby. Here you will find some guidelines for each trimester of your pregnancy.

FIRST TRIMESTER (Weeks One through Thirteen)

1) Take a quality prenatal multi-vitamin/ multi-mineral every day. Make sure that you receive extra folic acid during this period.
2) Make your first appointments with your obstetrician. Have your husband accompany you to your appointments, especially to your first ultrasound when you will be able to see the first image of your growing baby.
3) Consult with your obstetrician and decide where you would like to give birth. Options include a hospital, birthing center, or home birth (extra supports are required).
4) Eat a healthy, balanced diet, based on fresh fruit and vegetables and whole grains. Concentrate on eating foods high in folic acid and iron.
5) Drink at a minimum eight glasses of fresh water every day.
6) Exercise often, ideally every day for thirty to forty-five minutes. Consider fun and low-impact cardiovascular exercise such as walking and swimming. Think also about doing muscular training and stretching exercises, such as yoga or Pilates.
7) Eliminate or drastically lower your caffeine intake.
8) Limit or eliminate your intake of fish, especially ones high in mercury like tuna.
9) Avoid coloring your hair throughout your pregnancy.
10) Take a nap whenever you feel tired. Listen to your body’s signals.
11) Read several quality pregnancy books. Share your new knowledge with your husband.
12) Consider writing a pregnancy blog or a pregnancy journal to record this special time.

SECOND TRIMESTER (Weeks Fourteen through Twenty-Six)

1) Continue to attend your obstetrician appointments. Bring your husband along.
2) Persevere with your healthy pregnancy diet.
3) Continue with your cardiovascular exercise and stretching/ strength training.
4) Treat yourself to several professional messages with a registered massage therapist.
5) Purchase a pregnancy body pillow to help you sleep more comfortably.
6) Take parenting and childbirth classes with your husband.
7) Research childcare options for after your return to work (unless you plan on being a stay-at-home mom).
8) Enjoy purchasing maternity clothes. Find clothes that flatter your special pregnancy figure.
9) Begin to shop for your baby’s nursery furniture and decorations.
10) Buy a baby name book and start brainstorming names with your husband.

THIRD TRIMESTER (Weeks Twenty-Seven through Forty)

1) Choose your pediatrician. Ask for recommendations from family and friends.
2) Continue attending your obstetrician appointments with your husband.
3) Tour the hospital or birthing center where you will be delivering your baby.
4) Prepare your baby’s clothes and linens in advance. Wash your baby’s clothes and linens with a gentle baby detergent.
5) Arrange for the care of your older children or pets if applicable.
6) Prepare your baby’s nursery.
7) Pack your suitcase for your hospital stay.
8) Try to relax and practice deep breathing.
9) Enjoy the remainder of your pregnancy with your husband and family.

The moment that you have been dreaming about for years has finally arrived and you and your husband are expecting your first baby! You care about your physical and mental health and wish to provide your baby with the best start possible. You believe in living an active, healthy life and plan to continue exercising throughout your pregnancy.

Benefits of Exercising During Pregnancy

1) Exercise helps you feel better.

• Exercise will increase your energy level.
• Exercise will raise your self-esteem and body image.
• Exercise will make you feel better emotionally because “feel good chemicals” called endorphins are released during exercise.
• Exercise will reduce back pain and improve your posture by toning and strengthening your back, thigh and buttocks muscles.
• Exercise will reduce constipation.
• Exercise will prevent joint problems by activating the lubricating fluid in your joints.
• Exercise acts as a natural sleep aid by reducing your anxiety and stress.

2) Exercise helps you look better.

• As you perform careful exercises throughout your exercise, you are maintaining your flexibility and muscle tone.
• Exercise improves your blood circulation, which gives your skin a radiant glow.

3) Exercise helps to prepare your for your birthing experience.

• Exercise helps you build muscular strength and cardiovascular endurance, both of which are needed during labor and delivery.
• Begin your prenatal exercise program where you left off before becoming pregnant. If you were very active and strong before conceiving your baby, you may continue your program, with some safe modifications. If you were inactive and out-of-shape before getting pregnant, then begin an exercise program slowly and gradually increase the duration and intensity of your workout.
• Talk to your obstetrician before beginning or continuing an exercise program while you are pregnant.
• Get involved in the type of physical activity that you enjoy and benefit from physically and emotionally.

Exercise Activities:

a) Swimming. The best prenatal exercise, as it is comforting and non-impact.

b) Water Aerobics. Great cardio workout, low-impact and good social activity!

c) Dancing. Try Latin or Ballroom with your partner. Avoid bouncing or jumping.

d) Yoga. Yoga offers both a physical and mental workout. Try prenatal yoga.

e) Pilates. Pilates works to strengthen your core muscles (stomach and back).

f) Bicycling. Go biking through nearby parks or special biking trails.

g) Walking. Walking is good for beginners. Try to walk a mile, three times a week.

Remember to always listen to your body throughout your pregnancy, especially when you are exercising. If your body gives you a warning, such as you become dizzy, then stop your activity and rest and relax. Your center of gravity will change as your baby grows, so be careful about not losing your balance.

Stop your exercise if you feel any of the following symptoms:

• dizziness
• fatigue
• shortness of breath
• back pain
• heart palpitations

Avoid exercising during the hottest part of the day during the summer.

Avoid the following sports:

• downhill skiing
• scuba diving
• horseback riding
• contact sports
• step aerobics

A few more important tips:

• Make you that you stay hydrated. Keep drinking fresh water.
• Avoid exercising if you are feeling sick.
• Listen carefully to your body and respect your body’s signals.