How to Ensure a Healthy Pregnancy

How to Ensure a Healthy Pregnancy

To many, the idea of having a baby brings out a different sense of excitement. Amidst the shopping and baby showers, there is one thing that every couple should look forward to when they are expecting a baby: the mother’s health. After all, a healthy and happy baby depends on how well the mother takes care of herself – beginning from the day she conceives until she starts to nourish her little one.

Maximizing Fertility…Naturally

Pregnancy officially begins on the day followed by the last day of a woman’s menstrual period. That’s the start of the 40-week count done by the physicians. Ideally, prior to that, both the mom and dad should be in a tip-top shape. Below are some tips on how it can be done:

  1. Reach your ideal body weight… or stay as close as possible. A BMI between 18.5 to 22.9 kg/m2 (Asian Standard) is considered healthy.

  2. Load up on fertility foods:
    • Wholesome meals with fruits, vegetables, grains and soy products
    • Incorporate essential fatty acids from flax seeds or chia seeds 
    • Snack on pumpkin seeds as they are rich in Zinc, a nutrient which both men & women should be getting plenty of. Zinc is important for ovulation and fertility in women and supports semen and testosterone production in men, according to the American Pregnancy Association.
    • Supplement with Multivitamins and Omegas.
    • Reduce intake of “anti-nutrients” like caffeine from coffee, cigarettes and alcohol.
    • Try some stress-reducing techniques like exercise, massage, meditation, yoga etc.
    • Ensure you have regular 7 to 8 hours of sleep every night.

How to Eat Well for and during Pregnancy

  • Your main meal should be in the middle of the day – where you have enough time to settle in to your day without feeling uncomfortable.
  • Liquids are not to be taken with the meal, but rather after.
  • Chew thoroughly to prevent indigestion.
  • Avoiding chemicals, strong odors and high-fat foods (as they can be hard to digest).
  • Pregnancy multivitamins are important to supplement coverage of nutrient intake.

Dealing with Pregnancy-Related Problems

As the baby grows inside the belly, there are a lot of different conditions that can pose problems on the mommy. But knowing how to deal with these problems can make pregnancy a more smooth and worthwhile journey.

Bladder Discomfort / Infections
  • Avoiding sugars and minimizing gluten-containing food.
  • Taking probiotic supplements or plain (preferably unsweetened) yogurt every day. This helps in maintaining the balance of “friendly” bacteria in the system. It may also help alleviate other bowel problems like constipation.
  • Increasing amount of fiber in the diet by taking whole-grains, no sugar added dried fruits and fluid.
  • Drink enough water to regulate the bowel movement.
  • Prenatal probiotic supplements also helps in protecting the guts and ease constipation problems.
  • Avoid greasy and spicy foods.
  • Taking papaya tablets that contain plant enzymes. They are safe and may be effective in reducing heartburn.
Morning Sickness
  • Taking ginger or peppermint, in capsule or tea form. It may help in relieving nausea.
  • Keeping crackers or whole wheat toast near the bed and eating some before rising.
Coughs and Colds
  • Increasing vitamin C intake through food (e.g. fresh, whole fruits & vegetables) or supplements.
  • Taking some oregano oil or capsules may help alleviate congestion.

Important Supplements for a Healthy Pregnancy

Supplements How These Supplements Support a Healthy Pregnancy
Prenatal Multivitamins & Minerals
  • A multivitamin & mineral supplementation can complement a healthy diet of an expectant mom and support growth & development of the baby. It ensures better nutrition as it contains essential vitamins and minerals that a regular diet may lack because of unreliable food sources.


  • Omega-3 helps support healthy brain and eye development of the baby.
  • It supports a healthy and positive mood during pregnancy.
  • Helps support healthy skin and EPA helps support healthy healing.
  • Taking probiotics during pregnancy maintains healthy digestion and helps with gas, bloating and promotes healthy bowel movements.
  • Helps maintain a healthy immune system for both the mother and child.
Folic Acid
  • Folic acid is a B vitamin that supports the healthy nervous system development of the baby.
Vitamin D
  • Helps support a positive mood. 
  • Helps maintain a healthy immune system.
  • Supports healthy bone development for the baby
Vitamin C
  • A great source of antioxidants and may help boost an expectant mom's fragile immune system (at least 1000mg/day). 
  • Vitamin C may also be great for skin protection - especially for moms who may complain of skin irritation (like dryness & itchiness on certain areas).
Oregano (Oregamax)
  • Pregnant women are susceptible to infections due to a compromised immune system. For conditions that may require antibiotic prescription, taking an oregano supplement is the best alternative, as it does not pose any harmful side-effects. Oregano has anti-viral & anti-bacterial properties that may help support healthy immunity.
  • Only to take after the first-trimester of pregnancy

VitaKids Recommends

For a Healthy Pregnancy:

  • A high potency Prenatal Multi-vitamin and Mineral
  • Fertility Support supplementation
  • Prenatal DHA
  • Folic Acid
  • Vitamin D3
  • A good strength of multi-strain prenatal probiotics
  • Digestive Enzymes
  • A good potency of Vitamin C
  • Oregamax
  • Raspberry Leaf (a week before labour)
  • Ginger

Tips for a Healthy Pregnancy:

  • Have a healthy balanced diet with lots of fresh fruits and veggies.
  • Drink plenty of water to keep hydrated.
  • Get plenty of rest and sleep.
  • Manage stress levels and practice relaxation techniques (e.g. meditation, yoga).
  • Completely avoid alcohol and smoking.
  • Take necessary supplements to support your own and your baby’s health.
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