Montreal Families / December 2011 / How to have a healthy pregnancy

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How to have a healthy pregnancy

Discover 5 ways to ensure your baby has the best start in life.

I would like to have a baby and am wondering what I can do to have a healthy pregnancy and birth?

Taking good care of yourself before you get pregnant is very important to ensure the best start in life for your baby. Below you will find tips and ideas for a healthy pregnancy. 

1.  Take folic acid 

Folic acid is a vitamin that helps a baby’s neural tube develop properly during pregnancy. The neural tube becomes your baby’s brain and spinal cord. Neural tube defects (NTD) result from openings in the spinal cord that do not close properly during early pregnancy, causing spina bifida and anencephaly (absence of most of the brain and spinal cord). Folic acid protects against these defects and can also lessen the risk of other problems at birth, such as cleft palates or heart, genital and urinary defects.

Although certain foods (fortified grains, spinach, lentils, chick peas, asparagus, broccoli, peas, Brussels sprouts, corn and oranges) have folic acid, it is difficult to get enough from your diet alone.

Most healthy women should take a daily multivitamin with 0.4-1.0 mg of folic acid, for at least two to three months before getting pregnant, throughout pregnancy, and then after birth for as long as they breastfeed.

Women who have diabetes or epilepsy, and women with a family history of neural tube defects (a sibling, parent or cousin with the condition), or who have already had a baby with such a condition need a higher dosage, and should supplement their diet with between 0.8 and 4 mg of folic acid daily.

Talk to your health care professional if you are not certain how much you should take.

2.  Take multivitamins

You should take a multivitamin during pregnancy that includes between 16 and 20 mg of iron.

You should also take vitamin D. Your doctor may recommend up to 2000 IU per day. Not getting enough vitamin D during pregnancy will affect how much vitamin D your baby has at birth. A baby born with low levels has a greater risk for rickets (bone defect) and acquiring a respiratory infection caused by Respiratory Syncytial Virus.

Cow’s milk, margarine and some soy beverages produced in Canada are fortified with vitamin D. If you don't consume these products, have little exposure to sunlight or your skin is covered much of the time when outside — then you are more likely to be vitamin D deficient.

3.  Eat appropriate foods

Your baby is counting on you to provide all the nutrients she needs to grow healthy and strong. Making smart choices about food will help you both stay healthy during and after pregnancy. You can consult the Canada Food Guide as well as your healthcare provider for suggestions on food choices during pregnancy. But keep in mind there are certain items to limit or avoid:

• Fish with higher levels of mercury such as shark, swordfish and fresh tuna, because mercury can harm a developing baby. Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but should still be eaten in moderation — no more than 150 g a month.
• Raw fish, which may contain bacteria or parasites that can cause illness.
• Caffeine (consider cutting it out of your diet completely while pregnant.)

4.  Update your vaccines

Make sure that your vaccines are up-to-date. Check with your doctor to verify that you are properly protected against illnesses like rubella, chickenpox, pertussis (whooping cough) and influenza. Getting these vaccines will help protect your baby.

 5.  Avoid alcohol, drugs and cigarettes

If you are thinking about getting pregnant, it’s best to stop drinking alcohol, smoking or doing recreational drugs. Then you’ll know for sure that your baby will be safe. 

Alcohol goes to the baby through your bloodstream and can cause fetal alcohol spectrum disorder (FASD), a serious condition that can affect a child for life.

Smoking and drug use can be dangerous to your growing baby and increase the risk of Sudden Infant Death Syndrome. If you take any prescription drugs, check with your health care provider to see if they can be taken safely during pregnancy and, if necessary, discuss alternatives.

Dr. Denis Leduc is a general pediatrician in the Montreal area. He is a Past President of the Canadian Pediatric Society. For more information on your child's growth and development, get answers from Canada’s pediatric experts www.caringforkids.cps.ca or www.soinsdenosenfants.cps.ca.

You can also find us on Facebook at www.facebook.com/caringforkids.cps.ca and on Twitter @CaringforKids.