How to have a healthy pregnancy
Top tips for a healthy pregnancy
How to Have a Healthy Pregnancy: Top Tips for Feeling Your Best
Pregnancy is a truly special time in your life, but it can also come with its fair share of physical and emotional challenges. Taking care of your body and mind during this journey is essential—not just for your growing baby, but for your overall wellbeing too.
If you're wondering how to have a healthy pregnancy, this guide covers all the essentials: from eating a balanced diet and staying active to managing pregnancy-related aches and pains. Let's dive in!
1. Eat a Balanced Diet During Pregnancy
Eating a nutritious and balanced diet in pregnancy is one of the most important things you can do to support both your baby’s development and your own health. Focus on including:
Plenty of fresh fruits and vegetables
Whole grains like brown rice, oats, and wholemeal bread
Lean proteins such as chicken, eggs, tofu, and legumes
Healthy fats from avocados, nuts, seeds, and olive oil
Calcium-rich foods like dairy, leafy greens, or fortified plant-based alternatives
Avoid highly processed foods, excess sugar, and too much caffeine. And remember—eating for two doesn’t mean doubling your portions, just increasing your nutrient intake with quality foods.
2. Keep Moving: Safe Exercise in Pregnancy
Movement in pregnancy is essential for maintaining a healthy weight, boosting circulation, supporting your mental health, and preparing your body for labour. Some of the best pregnancy-safe exercises include:
Walking
Swimming
Prenatal yoga or Pilates
Light strength training
Pelvic floor exercises
Always check with your healthcare provider before starting a new routine. Even small amounts of regular movement can have big benefits for a healthy pregnancy.
3. Avoid Prolonged Sitting During Pregnancy
Long periods of sitting can lead to swelling, poor circulation, and increased aches and pains—especially in the third trimester. Try to:
Get up and move every 30–60 minutes
Stretch gently throughout the day
Use a stability ball or ergonomic chair to improve posture
4. Hydration: Drink Plenty of Water
Staying hydrated is incredibly important during pregnancy. Water supports healthy digestion, helps prevent constipation and UTIs, and aids in the formation of amniotic fluid. Aim for at least 8–10 glasses a day, more if it's hot or you're active.
Carry a reusable water bottle with you and sip throughout the day—your body (and baby!) will thank you.
5. Look After Your Mental Health
Your mental wellbeing in pregnancy is just as important as your physical health. Hormonal shifts, lifestyle changes, and body changes can all impact your emotional state. Some ways to support your mental health include:
Getting plenty of rest
Talking to someone you trust
Practising mindfulness or meditation
Staying connected to friends and family
Seeking professional support when needed
It’s completely normal to experience a wide range of emotions. Don’t be afraid to reach out—you are not alone.
6. Fix Aches and Pains with Osteopathic Care
Pregnancy can come with its share of aches, pains, and tension, especially as your body changes and grows. If you’re struggling with discomfort, osteopathic treatment in pregnancy can be a gentle and effective way to find relief.
Common issues like lower back pain, pelvic pain, sciatica, rib pain, and neck tension can all be eased with hands-on osteopathic care tailored to your pregnancy. Treatment can also help improve mobility, posture, and prepare your body for labour.
Final Thoughts
Having a healthy pregnancy doesn’t mean being perfect—it’s about making small, consistent choices that support your body, mind, and growing baby. From staying hydrated and eating well to moving your body and getting the support you need, you’ve got this.
If you’re dealing with pain or discomfort, or you simply want to feel your best, consider booking a pregnancy osteopathy appointment to support your journey. Your body is doing something incredible—make sure you're taking care of it.
Want more support for your pregnancy?
Book an appointment with Sarah, your trusted Milford osteopath, specialising in prenatal care and pregnancy pain relief.