There are a number of lifestyle changes you can make to assist with a healthy pregnancy.


1. Take a pre-pregnancy supplement

Taking a pre-pregnancy and pregnancy supplement like MamaCare for at least three months before conception and during pregnancy provides your body with essential nutrients for pregnancy.

2. Eat well

Eating a healthy diet during pregnancy is one of the best things you can do for yourself and your baby. Try and include a variety of foods from the five food groups – fruit, veg, wholegrains and cereals, dairy or plant-based equivalents, lean meats and alternatives.

3. Maintain a healthy weight

Healthy weight gain during pregnancy will help you return to your pre-baby weight more quickly and reduces the risk of developing gestational diabetes. Healthy weight gain is generally between 11.5-16 kg, depending on your pre-pregnancy BMI.

During the first trimester, 1-2 kg of weight gain is considered normal. During the second and third trimesters, it’s normal to gain between 300-500 g per week. It’s best to consult with your doctor if you’re concerned about whether your weight gain is normal.

4. Get plenty of gentle exercise

Exercise helps you sleep better, gives you more energy and improves your mood. Try walking or swimming.

5. Cut out alcohol

Not drinking alcohol is the safest option when trying to conceive and during pregnancy. The risk of harm to the fetus is highest when women have high, frequent alcohol intake.

6. Stop smoking

Giving up smoking before becoming pregnant will give your baby the best start in life, reducing the risk of harm to your unborn baby.

7. Get plenty of rest

It’s natural to be tired during your pregnancy. Your body is working very hard growing your baby, so listen to your body. If you are tired, get some rest – it’s good for both mum and bub.

8. See your dentist

Pregnancy can lead to dental problems in some women including gum disease and tooth decay due to increased hormones affecting the body’s response to plaque. It is important to continue with regular dental checkups.

9. Begin pelvic floor exercises

Pelvic floor exercises help to strengthen the muscles of the pelvic floor. These muscles come under great strain in pregnancy and childbirth.

10. Take extra care of yourself

This is a time in your life when you might forget to look after yourself. Listen to soothing music, read books and spend time with your family and friends. Try not to neglect yourself during your pregnancy. It is a beautiful time of your life, enjoy it!