The New York State Department of Health defines a healthy pregnancy as one in which the mother feels well -- barring typical complaints such as morning sickness -- endures a nine-month term and produces a baby with no birth defects and who weighs 5 lbs. or more. While there are certainly uncontrollable circumstances and unforeseen problems that can cause an unhealthy pregnancy, there are many steps an expectant mother can take to keep herself and her unborn baby healthy.
Step 1
Obtain prenatal care. According to the U.S. Department of Health and Human Services Health Resources and Services Administration, mothers who do not obtain prenatal care are three times likelier to have a baby with a low birth weight, which increases the child's chance of dying within the first year of life. See an obstetrician, midwife or nurse practitioner as soon as you find out you are pregnant.
Step 2
Avoid alcohol and tobacco. Smoking robs your baby of oxygen. The Office of the Surgeon General says that babies whose mothers smoked during pregnancy are likelier to die from sudden infant death syndrome, or SIDS, and are born with weaker lungs. The Health Resources and Services Administration states that drinking alcohol during pregnancy can cause fetal alcohol syndrome, which presents behavioral, mental and physical problems in children.
Step 3
Follow a healthy diet. According to the Office on Women's Health, the average woman should gain 25 to 30 lbs. during her pregnancy. Obtain about 300 extra calories per day by choosing foods that offer healthful nutrients, such as calcium, folic acid, iron and protein. Include fruits and vegetables, dairy products, lean meats and whole grains.
Step 4
Engage in appropriate exercise, such as walking or water aerobics. The Weight-control Information Network, a service of the National Institutes of Health, states that doing so will help you maintain a healthy weight, will reduce pain and discomfort associated with pregnancy and will produce a faster labor. Check with your health-care provider before starting physical activity.
Step 5
Rest and relax. The March of Dimes says that pregnant women who experience extremely high levels of stress are more likely to deliver babies preterm or at a lower birth weight. The N.Y. State Dept. of Health recommends seeking help to deal with causes of stress, such as family, work or school problems at your place of worship, school, doctor's office or community center.
References
- N.Y. State Department of Health: Health Pregnancy Fact Sheet
- Health Resources and Services Administration: A Healthy Start: Begin Before Baby's Born
- Office of the Surgeon General: The Health Consequences of Involuntary Exposure to Tobacco Smoke
- Office on Women's Health: Healthy Pregnancy
- Weight-control Information Network: Tips for Pregnancy
