What Lifestyle Changes Do You Have to Make When Pregnant?

Pregnancy is an exciting and transformative journey, but it also may require making some important lifestyle adjustments to ensure the health and well-being of both you and your growing baby. From diet and exercise to sleep and stress management, there are several key areas where you may need to make changes, mama! 

In this article, we'll explore the essential lifestyle modifications for a healthy pregnancy, sharing advice and information to help you along your journey.

You may have come across lists of foods to avoid during pregnancy. While it might feel like a challenge to temporarily set aside some favorites, remember that it’s all for the best, mama!

Immune Support

Because your immune system is working so hard during pregnancy trying to support both you and your growing baby, you are at an increased risk for developing viruses and infections. While food poisoning is certainly unpleasant, it’s important to prioritize safety as it can impact your baby’s brain development and potentially lead to premature birth. Taking precautions ensures a healthier and safer journey for both you and your baby.

As a general rule for eating while expecting, remember that “cooked is best.” Raw fish is an especially dangerous food to eat while pregnant because it can carry harmful bacteria. Some types of fish like swordfish, king mackerel, or tilefish also have very high levels of mercury, which can be damaging to your little one’s growth and development in the womb.

Similarly, some dairy products (such as unpasteurized milk), raw meat or undercooked meat, uncooked/raw eggs, unpasteurized juice, and some deli meats can be the perfect breeding ground for bacteria that cause salmonella, listeria, and other harmful illnesses. Unfortunately, this means you'll have to avoid soft, unpasteurized cheeses, lunch meats, raw oysters, and other popular charcuterie board staples for now. That said, after your little one is born, you can get back to eating your favorite foods!

Want more details on what to eat while pregnant and during postpartum? Learn about how diet impacts breastfeeding outcomes and check out our cookbooks for pregnancy and postpartum! They're full of tasty recipes and advice to help you nourish your changing body.

Are you pregnant and want to stay active? You go, mama!

Contrary to popular myths, many forms of exercise are completely safe while pregnant. In fact, it can be extremely beneficial for both mom and baby to stay healthy by moving your body! It also can provide health benefits after delivery while breastfeeding, and it's important to note that there is zero evidence to suggest exercise will negatively impact the taste or quality of your breast milk.

If you’re looking to exercise while expecting, consider adding running, walking, or prenatal yoga or pilates to your routine!

Research shows that running or walking during pregnancy can lower your risk of health complications, improve your postpartum well-being, and reduce your need for emergency C-sections. Studies also show that pregnant women who do prenatal yoga show decreased levels of anxiety, stress, and duration of labor, while also showing increased pain tolerance.  

Just be sure to drink plenty of water, follow a balanced diet, and get lots of rest to ensure both you and your baby have everything you need. If you are starting a new exercise plan, check in with your healthcare provider.

For more information on running while pregnant, check out our blog, where we break it down for you. We also cover our favorite forms of movement for pregnancy by category here!

As we mentioned, staying active during pregnancy offers numerous benefits for both physical and mental health. However, it's important to choose safe, low-impact exercises that don't put undue stress on your body. In addition to walking and yoga, some of the best ways to stay active during pregnancy include going for a swim, aerobics, cycling on a stationary bike, strength training using light weights.

Aim for at least 150 minutes of moderate exercise per week, broken up into shorter sessions if needed. As always, listen to your body and stop if you feel discomfort, mama. And be sure to consult with your healthcare provider before starting, modifying, or continuing any exercise routine.

Pregnancy can be an emotional rollercoaster, making stress management and mental health a crucial aspect of prenatal care. Some effective strategies for managing stress during pregnancy include:

• Practicing relaxation techniques like deep breathing, meditation, or prenatal massage

• Staying connected with loved ones and building a strong support system

• Making time for hobbies and activities you enjoy

• Discussing any concerns or anxieties with your partner, friends, or healthcare provider

• Considering prenatal counseling or therapy if needed

According to recent research, up to 85% of women experience the "baby blues" during the perinatal period, with around 10% of pregnant women and 13% of new moms experiencing mental disorders, such as depression and anxiety. You're not alone, mama. Don't hesitate to reach out for help if you're struggling emotionally during this time. You can also find blogs sharing mental health advice and additional support classes and resources on our website. We’re here for you, mama.

As your pregnancy progresses, getting comfortable and restful sleep can become increasingly challenging. However, prioritizing sleep is essential for both your health and your baby's development. 

Some tips for better sleep during pregnancy include:

• Establishing a consistent bedtime routine

• Creating a cool, dark, and quiet sleep environment 

• Using supportive pillows to alleviate pressure points

• Invest in compressive garments, such as socks and lumbar support to relieve pain throughout your pregnancy journey—your insurance might even cover these items!

• Avoiding screens for at least an hour before bed

• Limiting fluids in the evening to reduce nighttime bathroom trips

Pregnant women need an average of 8-10 hours of sleep per night. If you're struggling with insomnia or other sleep disturbances, talk to your healthcare provider about potential solutions. You can also find more advice for a restful night's sleep on our blog!

In addition to these lifestyle changes, there are several key safety precautions to keep in mind during pregnancy.

Here's a list of activities, tasks and chores to limit and avoid while pregnant:

Hot tubs

Sitting in hot tubs during pregnancy can cause hyperthermia, which is an abnormally high body temperature. The American College of Obstetricians and Gynecologists (ACOG) states that becoming overheated in a hot tub is not recommended during pregnancy.

Vacuuming and sweeping

Vacuuming, sweeping, and frequent bending can lead to sciatica, which is a swelling of the sciatic nerve that runs down the back of the legs. Sciatica can be extremely painful and symptoms include sharp lower back pain and numbness in the lower back. If you experience these symptoms, take a break and get off your feet to relieve the pressure on your back. (And don’t hesitate to reach out to your doctor with any questions or concerns!)

Limit chemical cleaners and other household chores

You’ve been eating well, taking your vitamins, and avoiding alcohol. But what about all the household work that needs to be done? Many chores require heavy lifting, use of chemicals, and exposure to toxins, so knowing what is safe for you and your baby can be tricky.

Though many basic household tasks are safe for pregnant women, there are a few chores that should be avoided. Refer to this list and ask your partner or a friend to help with these tasks to keep you and your baby safe:

Red: What to Avoid

• Avoid chemical-heavy cleaning products. Pregnant individuals should be cautious about exposure to certain chemicals in cleaning products, as some of them can pose health risks to both mother and baby. Chemicals in harsh cleaning products like ammonia, chlorine bleach, phenols, and parabens, have been linked to risk of miscarriage, low birth weight, and other health problems. Opt for natural cleaning products such as vinegar, baking soda, and lemon for a safer alternative. If you must use chemical products, make sure you wear gloves, cover your mouth to avoid inhalation, and ensure the room is well-ventilated.

• Avoid lead paint. If your home was built before 1978, lead may be present in the paint, pipes, and other systems. Lead is highly toxic to unborn babies and young children. Any home remodeling, paint-removal, or wallpaper removal projects should be avoided in a home that may contain lead when young children or pregnant people are present. When cleaning an older home, dusting and sweeping with a wet cloth can help contain lead dust particles more effectively than dry dusting. Regardless of pregnancy status, you should never try to remove lead paint yourself. Call the National Lead Information Center if you still have questions and to learn what to do about lead in your home at 1-800-424-LEAD.

• Avoid pesticides. Pesticide use may be linked to developmental impairments in children. Avoid using pesticides in and around your home, including sprays, bug bombs, flea collars, and flea and tick medications.

• Avoid cleaning the cat’s litter box. Cat feces can contain a parasite that causes the infection toxoplasmosis, which can cause vision loss, brain damage, or even be deadly to your developing baby. This parasite is more common in cats who hunt outdoors and eat prey; if you have an indoor-only cat, your risk of toxoplasmosis is much lower. If cleaning the litter box is unavoidable, wear disposable gloves and wash your hands thoroughly afterward. Keep the litter box cleaned daily, as the risk of transmission increases after 1-5 days.

Yellow: Use Caution with These Tasks

• Avoid paint fumes. If you’re planning to paint the baby’s room, choose a paint labeled “Low-VOC” or “water-based,” as these paints may release fewer harmful chemicals than other types of paint. While research shows the risks for baby with exposure to these types of paint fumes may be low, the exact risk is not known. Delegate this task when possible, and always keep the house well-ventilated when painting.

• Be careful when carrying heavy loads. Your healthcare provider will provide recommendations on how much weight is safe to carry. As your belly grows each trimester and hormonal changes cause your joints to loosen up, carrying heavy loads can strain your back and increase your risk of injury. Be aware when carrying awkward or heavy objects, like furniture, large laundry baskets, or heavy buckets.

• Avoid standing for too long or bending repeatedly. Standing too long, especially during the later stages of pregnancy, can contribute to low back discomfort and lower limb circulation issues. Repetitive strain from bending can also contribute to low back pain. Take your time completing repetitive movements and standing tasks, and take frequent breaks to avoid excess strain.

• Avoid climbing ladders. Let someone else clean out the gutters and change the lightbulbs. Your risk of falls increases as your center of mass changes during pregnancy, so don’t take the risk of falling on your belly from an elevated height.

Green: Helpful Resources

• Speak to your healthcare provider if your job requires the use of chemicals or physical labor to be sure you’re taking the steps necessary to keep you and your baby safe.

• As mentioned above, exercise is safe and effective for reducing the risk of injury and maintaining cardiovascular health during pregnancy. Speak to your healthcare provider if you plan to change your current level of physical activity.

Tobacco and alcohol consumption, as well as illegal drug use and the use of certain prescription drugs, are unsafe for your baby in any amount, mama.

Your placenta can't metabolize alcohol, which means that when alcohol enters your bloodstream, it also enters your baby’s bloodstream. Whatever your blood alcohol level is will be your unborn child’s blood alcohol level. Additionally, drinking alcohol when pregnant can lead to your child developing fetal alcohol syndrome disorders (FASDs), including fetal alcohol syndrome (FAS), which is often associated with physical deformity and mental disabilities throughout life. 

Tobacco use while pregnant can stunt your child’s growth in the womb and can affect them after birth through second-hand smoke inhalation. Plus, smoking during pregnancy leads to low birth weight. In fact, your child will be two times more likely to be underweight at birth in all maternal age groups. Smoking during pregnancy also increases the odds of premature birth by 21%, increasing their risk of Sudden Infant Death Syndrome (SIDS).

Breathing second-hand smoke is also dangerous for you as it can lead to health complications, including lung cancer. Illegal drug use and prescription drug abuse are dangerous for your baby, too, and should be avoided at all costs. The use of these substances can cause infants to be born addicted and have to go through Neonatal Abstinence Syndrome and withdrawal at birth. This can lead to long-term health consequences for your child, including seizures, jaundice, and birth defects.

If you have concerns regarding substance use during pregnancy, please contact your healthcare provider for support.

Be sure to talk to your healthcare provider about any medications, supplements, or herbal remedies you're taking, and stay up-to-date on prenatal checkups and screenings to ensure you're staying safe.

Recruit support

Don’t feel bad about asking your friends and family members for additional support to help you avoid the above tasks and chores while pregnant. Your most important job right now is to keep you and your new baby safe! By prioritizing safety and following your healthcare provider's guidance, you can help protect yourself and your developing baby.

When you’re pregnant, significant hormonal changes take place within your body. The symptoms commonly associated with "morning sickness” are brought on by the natural upswing in pregnancy hormones occurring in your first trimester, but can last for the entirety of your pregnancy. Other bothersome symptoms induced by hormonal fluctuations during pregnancy may include fatigue, poor concentration, bloating, swelling, mood swings, heartburn, constipation, bleeding gums, and more. 

Sounds fun, right? Don’t stress, mama. Hormonal levels typically stabilize in the second trimester. This is when morning sickness tends to subside (though, in some cases, morning sickness can last the entirety of your pregnancy) and energy levels begin to rise again.

It's important to note that extreme morning sickness—or hyperemesis gravidarum—can cause weight loss and dehydration, which can occasionally require brief hospitalizations. Symptoms include vomiting more than 3-4 times a day, dizziness, lightheadedness, dehydration, loss of weight (>10lbs), and more. If you are experiencing these symptoms, please reach out to your healthcare provider immediately.

While you’re in the trenches, many moms have luck eating small but frequent meals and avoiding any foods with strong smells, tastes, or temperatures—bland is best! Be sure to get as much rest as possible, stay hydrated, and avoid any foods that have caused repeated bouts of nausea or vomiting.

Finally, don't forget the importance of self-care during this special time. Pregnancy is a profound experience that deserves to be honored and celebrated. 

Some simple ways to practice self-care include:

• Taking time to rest and recharge when you need it

• Treating yourself to a prenatal massage, pedicure, or other pampering activities

• Joining a prenatal yoga class or support group to connect with other moms-to-be

• Journaling about your pregnancy journey and the hopes and dreams you have for your baby

• Embracing your changing body and practicing self-love and acceptance

Remember, taking care of yourself is one of the best things you can do for your baby. By making these essential lifestyle changes and prioritizing your well-being, you'll be well on your way to a healthy, happy pregnancy.

At Aeroflow Breastpumps, we're here to support you at every stage of your journey into motherhood. From helping you obtain a free breast pump through insurance to providing helpful resources and advice, we're committed to making your experience as smooth and enjoyable as possible. Reach out to our team anytime with questions—we're always happy to help!