Oral health and eye care in pregnancy
Oral health and eye care in pregnancy
Pelvic floor exercises
Pelvic floor exercises
Pelvic floor exercises help strengthen the muscles of the pelvis, which are under additional strain during pregnancy and childbirth. Adopting these exercises regularly will reduce the likelihood of you experiencing pregnancy and postnatal related incontinence and help your body to recover after birth. It can also reduce the risk of urinary and faecal incontinence in the future, as well as reducing any symptoms of pelvic organ prolapse.
You should start the exercises as soon as you are pregnant and continue them during your pregnancy and continue the exercises during the postnatal period.
How to do your pelvic floor exercises
Lay or sit down comfortably and begin by imagining you are trying to stop yourself from passing wind/urine by squeezing the muscles around the back passage continuing the contraction towards the vagina. Don’t do this whilst on the toilet, and don’t hold your urine as this can lead to problems with bladder function. You should work ths muscles in two ways:- Hold the squeeze for a few seconds and then relax. Repeat this up to 10 times, gradually holding the squeeze for longer (up to 10 secs).
- Squeeze and release straight away. Repeat this 10 times.
Exercise in pregnancy
Exercise in pregnancy
Exercise is an important part of maintaining a healthy lifestyle and is known to be safe in pregnancy.
Pregnancy is not the time to start a challenging new fitness regime, but it is good to maintain your pre-pregnancy level of activity with some adjustments if needed, or to try something gentle like walking, swimming or pregnancy yoga.
Some women feel exercise helps them adjust to the physical changes taking place in their body, promoting a sense of wellbeing and reducing feelings of stress, anxiety and depression. Exercise may help prevent some pregnancy complications and can help with swollen ankles/feet:
- Avoid exercise where you could lose your balance and hurt yourself.
- Ensure you drink plenty of water during exercise.
- Remember that hormonal changes preparing you for birth can make you more flexible. If you have pain in your back or pelvis during exercise, you should speak with your midwive about a referral to a woman’s health physiotherapist.
- It is important to warm up and cool down when exercising to avoid strain or injury.
- If you are taking a class, remember to inform the trainer you are pregnant.
- You should avoid exercise that causes significant increases to your body temperature such as hot yoga, a jacuzzi or intense exercise when it is hot.
- It is recommended that you exercise to an intensity where your heart rate and breathing rate increases slightly but you can still talk in sentences and do not become excessively out of breath.
- 150 minutes of moderate intensity exercise is recommended a week during pregnancy.
- If you have any factors in your pregnancy that make your pregnancy higher risk, you should consult your midwife or obstetrician before exercising during pregnancy.
- If your body is conditioned to weight lifting or high impact exercise preior to pregnancy it may be ok to continue with modifications, however you should consult your midwife or women’s health physiotherapists to guide individual advice.
Sex in pregnancy
Sex in pregnancy
It is safe to have sex in pregnancy, unless your care provider has advised against it.
Some couples find sex enjoyable during pregnancy, whereas some find their sex drive changes and they don’t feel like they want to have sex as often or at all. If you don’t feel like having sex, think about other ways you could feel intimate and close with your partner. Talk about your feelings with your partner and make adjustments if you need them. Your breasts may be sore and tender, and as your bump grows certain positions become more difficult. Having sex cannot harm your baby, and he or she will not be aware of what is happening.
Medications
Medications
If you are taking medications for any long term conditions, do not stop taking them or change the dose without talking to your GP first. If you’re not sure about the safety of certain medications, talk to your GP or local pharmacist. Many medications are safe when breastfeeding but talk to your GP who can confirm or recommend a safe alternative.
Your GP can provide you with a signed form for a maternity exemption certificate. This will entitle you to free NHS prescriptions up to one year after the birth of your baby.
Portal: Medications related links
Recreational/illegal drug use
Recreational/illegal drug use
Use of illegal or street drugs when pregnant can seriously harm you and your baby. If you (or someone close to you) are using drugs, it’s important to seek help straight away. You can talk to your midwife, GP or any of the specialist treatment services that are available.
For 24 hour immediate help and support contact this advice line:
FRANK:
Tel: 0300 123 600
Text: 82111
Smoking
Smoking
Smoking and inhaling passive smoke is extremely harmful for you and your unborn baby.
A single cigarette contains as much as 4,000 chemicals which travels to your unborn baby via your bloodstream. Even smoking as little as one a day can increase risk of complications in pregnancy and birth. Quitting smoking as soon as possible while you are pregnant can protect against:
- low birth weight
- pre-term birth
- miscarriage
- stillbirth
- Sudden Infant Death Syndrome (SIDS)/Cot Death
- birth anomalies
Support
You are much more likely to quit with the help of a trained stop smoking advisor. Pregnancy is an ideal time to quit smoking for good. Your midwife or GP can refer you to local smoking cessation services or you can self-refer via the NHS Smoking Helpline on 0300 123 1044. The type of stop smoking support you receive will depend on where you live and your personal preferences. Stop smoking services usually offer:- Weekly support either face-to-face, over the phone or online
- Free medication or medication on prescription to help you stop smoking
E-cigarettes
Although not risk free, e-cigarettes carry a small fraction of the risk of smoking. If using an e-cigarette or ‘vaping’ helps you stay smoke free, it is far safer for you and your baby than continuing to smoke. If you want to use an e-cigarette, you can still get free expert help from a specialist stop smoking advisor.Carbon monoxide screening
Carbon monoxide testing is offered to all women at booking and again at 36 weeks of pregnancy. Carbon monoxide is a toxic gas that goes into your lungs when you smoke or inhale the passive smoke of someone else’s cigarette. It can also be found if there is a faulty boiler, cooker or car exhaust. Regular checks of household gas appliances are advised. Free Health and Safety gas advice is available on 0800 300 363 (Monday to Friday). Read the links below for more information about smoking and carbon monoxide.Portal: Smoking in pregnancy
Alcohol
Alcohol
The point at which alcohol consumption becomes dangerous to an unborn baby is unknown. The safest way to protect against the effects of alcohol is to avoid it completely. Babies born to mothers who drink alcohol excessively when pregnant can be affected by a range of disorders known as Fetal Alcohol Spectrum Disorder. Talk to your midwife or GP if you have concerns about alcohol in pregnancy.
Diet
Diet
A healthy varied diet is recommended in pregnancy including plenty of fruit, vegetables, carbohydrates, protein and dairy.
You do not need to eat for two, but you may need to have regular healthy snacks as your body works to support the growing baby. There are some foods that you should avoid during pregnancy because they could make you unwell or harm your baby. Guidance around which foods to avoid can change as new evidence or research is found.
If you are a vegetarian it is important to eat foods that top up your iron levels, such as brown bread, beans and green leafy vegetables. Dairy foods, or fortified dairy alternatives are an important source of protein, vitamin B12, calcium and zinc.
Foods and drinks to avoid in pregnancy
Moringa tea, used by different cultures for blood cleansing and waste excretion, contains dangerous chemicals from the moringa root, bark and flowers which can make the uterus to contract prematurely (too early). Some of the spices in chai tea can be harmful in pregnancy. Cloves can lead to seizures and intestinal (gut) bleeding when over-consumed. Chamomile can cause miscarriages. Quinine, found in in Indian tonic water, traditionally used to treat leg cramps and malaria, can cause birth defects. Nourishment drinks, such as Caribbean guinness and peanut punch is not suitable for pregnant/nursing people. These drinks contain fortified vitamins and minerals which may exceed the daily recommended intake values. Liver can damage the unborn baby’s eyes and used in excess may lead to miscarriage, premature labour and severe eczema. Liver is traditionally used in pepper soup. Sweet rice, made as a traditional dish in some cultures can lead to gestational diabetes. Sweet dishes such as this should be eaten in moderation. A diet high in red meat and saturated fat, can reduce the production of platelets, leading to a condition known as thrombocytopenia.Weight gain in pregnancy
Normal weight gain in pregnancy is between 10-12.5kg (22-28lb). Calculate your BMI (Body Mass Index) with the BMI calculator below, using your pre-pregnancy weight. If you start your pregnancy with a high BMI (more than 35) or low BMI (18 or less) your midwife or GP may give you special dietary advice about weight gain or loss.Improving your emotional wellbeing in pregnancy
Improving your emotional wellbeing in pregnancy
It may seem like everyone else is happy and coping, but it doesn’t mean they are. Lots of women feel low in pregnancy, but many women who feel down may try and hide it.
Here are some tips to improve your emotional wellbeing:
