What makes a healthy pregnancy?

Exercising during pregnancy lifts your spirits and prepares you for childbirth. 

  • Physical activity in pregnancy is safe and healthy
  • Exercise is great for your baby’s development
  • Exercise helps prevent headaches, stress, tiredness, pelvic pain, backache, constipation and swollen feet
  • If you are not active during pregnancy, you are 4.5 times more likely to have a caesarean section
  • If new to exercise start gently and build up – walking is a great start
  • Go out and visit local facilities including parks, Family Hubs, and leisure centres.

CHANGES HEALTHY PREGNANCY if you live in Sandwell you have access to free aqua natal classes click here to book

HEALTHY SANDWELL If you live in Sandwell we have lots of free help and support available to make your life healthier and happier. Call 0800 011 4656 or text GETHEALTHY to 87007

Keeping teeth and gums healthy

Some women get swollen and sore gums, which may bleed, in pregnancy. Bleeding gums are caused by a build-up of plaque on teeth. It’s very important to keep your teeth and gums as clean and healthy as possible while you’re pregnant. The best way to prevent or deal with gum problems is to practice good oral hygiene.

Go to the dentist so they can give your teeth a thorough clean and give you some advice about keeping your teeth clean at home. Remember: NHS dental care is free while you’re pregnant and a year after your baby is born.

To find a local NHS dentist visit www.nhs.uk or telephone 111. Hormonal changes during pregnancy can make your gums more vulnerable to inflammation and bleeding. This is also called pregnancy gingivitis or gum disease.

Stopping Smoking

If you smoke, they smoke...

Stopping smoking is the best thing you can do if you are having a baby - and here’s why..

  • Every cigarette harms your baby
  • The smoke restricts the oxygen supply going into your baby, so their tiny heart finds it harder to beat.

It’s never too late to stop! If you stop smoking, you are more likely to have a healthier pregnancy and healthier baby.

Second hand smoke

If your partner or anyone around you smokes, it can affect your health and your baby’s health. Ask them to smoke outside, or even encourage them to make a quit attempt.

“I couldn’t quit alone”

If you struggle to quit, why don’t you get some help. We have a free service for moms who are trying to quit. Get in touch today and find out how we can help you give up smoking 0800 011 4656. Call Healthy Sandwell to get help to stop smoking 0800 011 4656 or text GETHEALTHY to 87007 There’s also information online at www.nhs.uk/smokefree/whyquit/smoking-in-pregnancy/

Don’t Drink

Is one, one too many?

When you drink, the alcohol will also go through to the baby’s body. This means if you drink a lot, the alcohol can interfere with the baby’s development and cause physical and mental difficulties. No-one knows how much alcohol is safe, however what is known is the more you drink, the more likely you are putting your baby at risk. The safest thing is not to drink any alcohol when you are pregnant. No alcohol means there is no risk for your baby to have these complications.

What is FASD?

You might have heard people talk about FASD, this stands for Foetal Alcohol Spectrum Disorder. This is the life-long condition that is caused by women drinking when the baby is still in the womb. You can learn more at about FASD at www.fasdtrust.co.uk.

Emotional Wellbeing

It really is a rollercoaster!

“One minute I feel so happy, the next I’m really emotional, what is going on?”

When you are pregnant it can sometimes seem as though you have to be happy all of the time. You may find that people expect you to look forward to the baby, be excited and to ‘bloom’ all the time. You too may think that this is the way you ought to feel. In fact, you are likely to have ups and downs, just like any other nine months in your life.

Hormonal changes and tiredness

Hormonal changes taking place in your body can make you feel tired, nauseous, emotional and upset - particularly in the first three months. You may find that you cry more easily, sometimes for no reason or lose your temper more often. Being tired and run down can make you feel low. Try to look after your physical health and get plenty of sleep, if you are feeling very tearful or anxious most of the time - for whatever reason - talk to your midwife or doctor as soon as possible.

5 ways to wellbeing

Wellbeing is about feeling good and doing well in our day to day lives. Our five ways are simple things to do every day, to improve how you are feeling. For further information visit https://www.healthysandwell.co.uk/our-services/wellbeing5/

Top tips

Your mental wellbeing in pregnancy is just as important as your physical health, so try to take care of your mind as well as your body. Here are ten tips to help you relax in pregnancy:

1. Take time out for yourself every day. Do something you enjoy that’s just for you. Take a warm bath, chill out to some music, close your eyes, gently massage your bump - whatever makes you feel peaceful.

2. Talk to someone you trust. Getting things off your chest and talking your worries through with an understanding and trustworthy friend, family member or work colleague can make all the difference. Talk about how you’re feeling. If you are struggling you can talk to your GP or contact Sandwell Talking Therapies 

3. Stay active every day. Exercise releases endorphins that will lift your mood. You don’t have to do aerobics classes or hit the gym. Just try to make staying active part of your everyday life. For example, you could go for a walk, this can reduce stress and it’s good for your unborn baby, too. Changes offer for Aqua Natal classes to Sandwell residents. Click here to book your free session 

4. Rest when you need to. It’s hard to feel cheerful if you’re exhausted and uncomfortable, so make sure you take time to rest when you can.

5. Ask for practical help from family or friends. Can they cook you a meal, help with the shopping, or look after your children? Family and friends are there to support you, so don’t be afraid to ask for help.

6. Be realistic about how much you can do. Whether at work, at home, or in your social life, we are all guilty of taking too much on for fear of letting someone down. Saying no can be tricky, but now you need to take care of yourself. The people around you will understand if you need to say no.

7. Eat well. A balanced and varied diet will keep you healthy and help your baby grow and develop.

8. Be informed. If something’s worrying you, talk to your midwife or doctor about your options and where you can get support. You can talk to our midwives too! Changes offer free antenatal sessions online and in person to Sandwell residents. You can book your session here 

9. Meet other pregnant women or new parents at local groups or on online forums. Ask your midwife or Family Hubs what’s available locally. Sharing your feelings with other people having similar experiences can help you feel less isolated. Contact your local Family Hub to see what sessions are available.

10. Don’t believe the hype! It may seem like everyone else is happy and coping all the time, but everyone will be facing their own challenges. Lots of women feel low in pregnancy or after the birth, but a lot of people hide their real feelings.

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