Learn to live this very special time in a healthy and happy way

Pregnancy is a time of great changes, of hope and, very often, of fear. We don’t know if we’re doing it right and we worry that we may not be looking after ourselves properly and that may affect our baby.

Here’s some advice to help you.

• Don’t miss any of your doctor’s appointments and take all the necessary tests. It’s the best way to make sure that everything is going well.
• Rest as much as you need to. It will be more difficult later on. Find the best position in bed. You will notice that you feel sleepier, especially in the first term. This is normal. Your body is adapting to the changes.
• Do some exercise. Apart from helping you to rest better, the exercise will help you improve your circulation and lung capacity. Moreover, it will help you limit your weight gain. Do exercise for 30 to 40 minutes, at least twice a week. Ask the experts what best suits you: yoga, Pilates, swimming, walking…
• Look out for your posture. If you work on your feet, widen your base of support by up to 30 cm. Do not lock your knees and shift your hip slightly forward. Relax your shoulders. If you work sitting down, get up frequently and walk around for a few minutes to activate your circulation. While seated, rotate your ankles inwards and outwards, and contract your buttock muscles alternatively. This will help stop your blood flow from slowing down.
• Forget about alcohol and smoking during the pregnancy. It’s important.
• Do not self-medicate. Ask your doctor which drugs you can take.
• Travel. Unless otherwise expressly indicated, you do not need to stop travelling. However, take a little more care. Stand up if you are travelling by train or plane and, if you are travelling by car, take more breaks than usual.
• Look after your skin. The sun can cause blemishes so use sunscreen creams. Moisturise your skin well to avoid stretch marks which are very common due to the forced stretching of the skin in certain areas.
• Pay special attention to your diet.
  Have fruit, vegetables, green vegetables five times a day.
  Pulses, potatoes and wholemeal cereals (bread, pasta or rice) every day.
  Oily and white fish, twice a week.
  Lean veal, rabbit, chicken and turkey and eggs three times a week.
  Three portions of low fat dairy products, every day.
  Cook all foods of animal origin well and wash the vegetables you are going to eat raw.
  Avoid spicy foods and stimulants like coffee or caffeinated beverages.
  Drink 2 litres of water a day.
  Eat five times a day. Smaller amounts more often, in order to avoid indigestion and heartburn.
  Increase your intake of fibre, to avoid constipation and reduce your salt intake as it causes fluid retention.

Follow your doctor or midwife’s instructions at all times and enjoy this happy experience and the wonderful changes it implies.