Having a baby can be an exciting but also overwhelming time in your life. Below are tips and resources for staying healthy during and after pregnancy.
Staying healthy during pregnancy
Why is gaining weight during pregnancy important?
You will gain weight during pregnancy but how much weight is important to track. Experts say that gaining too much raises your chances of having diabetes during pregnancy and high blood pressure. But not gaining enough weight could cause your baby to be born too early or smaller than expected which can lead to health problems.
How much weight should I be gaining?
How much weight you should gain depends on a number of factors including your weight when you get pregnant. As a general rule, if you start out at a healthy weight, you need to gain only about 1 to 4 pounds in the first few months of pregnancy. In your second and third trimesters, you’ll gain about 1 pound a week until you give birth. For people who are overweight this changes to about ½ a pound a week. It is important you work with your health care provider to learn how much weight you should be gaining during pregnancy. Ask your doctor about healthy eating and safe exercise plans to help throughout your pregnancy.
Do I need to change what I eat during pregnancy?
The old wives’ tale of “eating for two” during pregnancy is not true. During the first trimester you do not need to add many extra calories. How much you need to eat and drink depends of things such as your weight before pregnancy, your age and how you are gaining weight. A healthy eating plan for pregnancy is made up of healthy and nutrient-ricks foods such as fruits and vegetables, whole grains like oatmeal and brown rice, and low-fat protein like beans, eggs, and meats.
Here are a few tips for helping make sure you are getting the nutrients you need:
- At breakfast, try adding some fruit like berries or a banana
- At lunch, add a salad or some beans
- At dinner, try a lean serving of protein like chicken or turkey and add some vegetables
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Mental health and pregnancy
Body image
If you have struggled with body image or your weight in the past the thought of gaining weight may feel overwhelming or hard to accept. Feelings of anxiety as you gain weight can be normal, But it is important to remember that gaining weight during pregnancy is not only OK but needed to make sure your baby is healthy. Try to focus less on the number on the scale, and more on doing your best to stay healthy and active for your baby.
Baby blues and postpartum depression (PPD)
Bringing a baby home can be one of the most exciting and joyful time in your life, but for many, the experience isn’t always so rosy. It is important to note that baby blues and postpartum depression are not the same.
The baby blues
Most new moms (about 85%) will get the baby blues. These are natural changes in your hormones that can cause anxiety, crying, and restlessness. These effects should go away within the first few weeks after giving birth once your hormones level off. The baby blues are a mild and temporary form of depression that goes away. This period of time can be overwhelming and confusing. You may feel happy one minute and overwhelmed and crying the next. This is all normal.
Postpartum depression (PPD)
For some new mothers, these feelings after birth are much more than a case of the blues. As many as 1 in 5 (20%) of new moms will face a more serious but treatable form of depression. Signs and symptoms of postpartum depression include:
- Anxiety
- Overwhelming sadness
- Anger or irritability
- Difficulty sleeping
- Intrusive thoughts (including thoughts of harming the baby or yourself)
If symptoms are severe or last more than two weeks you may be facing PPD. Without treatment, postpartum depression symptoms can last for months or even years. You may be more likely to develop PPD if you have a history of anxiety or depression or family member who have suffered with PPD
Treatment options
The most important thing the know about any postpartum mood disorder is that they are very treatable. Even in the most severe cases of postpartum mood disorders, research has shown that about 98% of patients get better with treatment. Treatment for postpartum depression may include medicines that are safe for breast-feeding. Your healthcare team will work with you or your loved one to find the best treatment for you. If you or a loved one are dealing with any signs or symptoms of postpartum depression, talk to your doctor to learn more about treatment options.
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Tools
- My Plate for Pregnancy and Breastfeeding
- American Heart Association Go Red for Women – pregnancy and childbirth checklists, logs and tools
- WIC (Supplemental Nutrition Program for Women, Infants, and Children)
- The Bump:
