An Expectant Mother’s Guide to Nurturing Two Lives

As a midwife, I know this can feel daunting, so we have compiled an easy-to-follow set of dos and don’ts, laying out some basic principles for making informed daily choices while you are pregnant. This should not be seen as a list of restrictions. Rather, it’s intended as a roadmap for empowering yourself with practical knowledge to protect you and your baby at this special time.

The ’do’s of pregnancy:

1. Nourish with intention

‘Eating for two’ is a common yet incorrect myth about pregnancy, as you only need an additional 350-450 calories per day in the second and third trimester to provide enough nourishment for yourself and your baby.

Skip the empty calories and aim for a balanced diet that consists of whole grains, vegetables, fruits and lean proteins, as this supplies essential nutrients that are required for a healthy pregnancy.

Pre-natal vitamins, particularly iron, folic acid and calcium, are available as supplements in consultation with your doctor to fill your personal requirements where needed. Folic acids often recommended as it helps reduce the risk of neural tube defects, also known as defects in the brain structure. Iron helps prevent anaemia and supports foetal growth.

2. Keep well hydrated

Drinking enough water during pregnancy helps facilitate the production of amniotic fluid, while also eliminating toxins and improving overall circulation. Many of the common discomforts associated with pregnancy, like swelling and constipation, can be alleviated when you remain well hydrated.

3. Sustaining yourself with gentle exercise

Exercise during pregnancy is not about pushing yourself for peak performance. Instead, it’s about preserving a healthy level of fitness and wellbeing through low-impact activities such as walking, prenatal yoga and swimming. Maintaining physical activity throughout your pregnancy will enhance circulation, reduce stress and prepare the body for the upcoming labour.

4. Ensure a rhythm of rest

Getting enough restful sleep during pregnancy helps restore your energy reserves and supports overall foetal development.

It may feel like you have a million things to do before the happy arrival, but this is no time to be burning the midnight oil. Try to ensure a routine that includes relaxation before going to sleep and allows for at least eight hours of shut-eye each night, and take a nap if you feel fatigued.

In the last weeks of pregnancy, it can be a little hard to get comfortable and you will feel your baby kicking at all hours, but experimenting with different arrangements of pillows can bring some relief.

5. Prioritise health pre-emptively

Before you conceive, you can already start laying the foundations for a healthy pregnancy with Antenatal check-ups, prenatal screenings, and vaccinations.

Immunisations such as the influenza vaccine to protect the mother, and whooping cough and respiratory syncytial virus (RSV) immunisation to protect the baby are recommended.

These checks and vaccinations are an essential part of the safety net both for yourself and for your unborn baby, providing opportunities for early detection and prevention of potential complications.

6. Take care with pampering products

There is limited research on the safety of gel manicures and pedicures in pregnancy, and caution is therefore recommended. Before you decide to have any treatments or use any products, always consult with your doctor, as well as your beautician or aesthetician, to ensure that all products used are safe.

Data also remains limited regarding the safety of hair dye. However, there is very minimal systemic absorption from the dye. It’s important to steer clear of any products that contain formaldehyde, parabens, phthalates and certain relaxing or hair straightening chemicals, which could potentially be harmful.

7. Intimacy

Sexual intercourse and orgasms are not associated with increased pregnancy complications, and therefore, there’s no need to avoid sexual intimacy while pregnant. If you are, however, experiencing vaginal bleeding or rupture of membranes (if your ‘waters break’), then it is advised to consult your healthcare professional for further guidance regarding the safety of sexual intercourse.

The Don’ts: Safeguarding against pregnancy risks

1. Substances sabotage a healthy pregnancy

The use of alcohol, tobacco, and recreational drugs is undeniably harmful during pregnancy. The use of these substances is linked to increased risk of developmental disorders, pregnancy complications and low birth weight. Even “light” use can carry risk; therefore, abstinence from these substances is the safest and most advised choice.

2. Caffeine requires caution

While coffee may feel imperative when you’re accustomed to it, excessive intake of caffeine during pregnancy can be associated with increased risk of having a miscarriage and low birth weight. Most guidelines advise limiting intake to one regular cappuccino per day or less than 300mg per day. Be wary of colas, English tea and energy drinks, as caffeine is also present in those.

3. Hidden dangers in food

Unpasteurized dairy, raw fish (like sushi) and undercooked meats can harbour salmonella, listeria, or toxoplasma, all of which can endanger your pregnancy. In addition, careful handling of food and avoiding high-risk foods are critical to protect your health and that of your unborn baby.

4. Medications without professional guidance

‘Over the counter’ or self-medication products can be unsafe during pregnancy, as many drugs can cross the placenta barrier to the baby. Bear in mind that even herbal or ‘natural’ remedies may be unsafe. Therefore, consulting with your doctor or pharmacist about the safety for pregnancy and breastfeeding should be non-negotiable before taking any substance.

5. Overheating and overexertion are no-no’s

Hot tubs, saunas, hot baths and vigorous contact sports are best avoided, as overheating and potential trauma can harm foetal development. Refrain from lifting heavy objects or weights or engaging in extreme physical activity to help prevent the risk of injury.

Conclusion

Pregnancy is not merely about avoiding potential dangers; it is about cultivating conditions in which both mother and baby can thrive. The main principles of the dos and don’ts listed above emphasise proactive self-care, while serving as protective boundaries against harmful situations or scenarios. Pregnancy should not be experienced as living in a fragile state. Rather, see this as a beautiful opportunity for responsibility, empowerment and profound connection with your unborn baby.

References:
• World Health Organization (WHO): Guidelines on antenatal care for positive pregnancy, nutrition counselling, micronutrient supplementation. Nutrition
counselling during pregnancy. Last updated: 9 August 2023 Accessed on: 14/9/2025 via:
https://www.who.int/tools/elena/interventions/nutrition-counselling-pregnancy?
• American College of Obstetricians and Gynaecologists (ACOG): Clinical opinions on physical activity in pregnancy, caffeine consumption, nutrition. – Physical Activity and Exercise During Pregnancy and the Postpartum Period. Number 804, April 2020. Accessed on 14/9/2025 via: https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period?
– Moderate Caffeine Consumption During Pregnancy. Number 462, August 2010. Accessed on: 14/9/2025 via: https://www.acog.org/clinical/clinical-guidance/
committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy?
• Román-Gálvez, M. R., Marqn-Peláez, S., Hernández-Marqnez, L., Cano-Ibáñez, N., Olmedo-Requena, R., Marqnez-Galiano, J. M., Bueno-Cavanillas, A., & Amezcua-Prieto, C. (2022). Caffeine Intake throughout Pregnancy, and Factors Associated with Non-Compliance with Recommendations: A Cohort Study. Nutrients, 14(24), 5384. https://doi.org/10.3390/nu14245384.
• Fox N. S. (2018). Dos and Don’ts in Pregnancy: Truths and Myths. Obstetrics and gynecology, 131(4), 713–721. https://doi.org/10.1097/AOG.0000000000002517.