Atuutilik: How to have a healthy pregnancy

When you are pregnant, taking care of yourself has never been more important. Many people give you advice, but staying healthy depends on you. It’s essential to know about the many ways to keep you and your baby as healthy as possible. Here are some of the most important steps to take for a healthy pregnancy.

Be sure to see your doctor or nurse and get prenatal care as soon as you think you’re pregnant, and be sure to keep all your prenatal care appointments.

Breastfeeding is the healthiest choice for both you and your baby. Also it is cheaper. Talk to your doctor or nurse about how you choose to feed your baby and how they can support you in your decision.

Cigarette smoking during pregnancy can result in low birth-weight babies. These small babies have a greater chance of getting sick.

Here in Nunavut, we have a higher rate of low birth-weight babies. Secondary smoke may also harm a mother and her developing baby. It is a good idea to ask people to stop smoking around you during your pregnancy and after the baby is born.

Eat healthy to get the nutrients you and your unborn baby need. Your meals should include the four basic Nunavut food groups. Nunavut Food Guides are available from public health centres.

Drink extra fluids (water is best) throughout pregnancy to help your body keep up with the increases in your blood volume. Drink at least six to eight glasses of water, fruit juice, or milk each day. A good way to know you’re drinking enough fluid is when your urine looks like almost clear water or is very light yellow.

Hand-washing is important throughout the day, especially after handling raw meat or using the bathroom. This can help prevent the spread of many bacteria and viruses that cause infection.

If you are currently taking any medications, ask your doctor or nurse if it is safe to take them while you’re pregnant. Also, be sure to discuss any herbs or vitamins you are taking. They are medicines too! Over-the-counter cough and cold remedies may contain alcohol or other ingredients that should be avoided during pregnancy.

Legal drugs such as alcohol are important issues for pregnant women. There is no safe amount of alcohol a woman can drink while pregnant. Fetal Alcohol Spectrum Disorder (FASD) is caused by a woman’s use of alcohol during pregnancy. The brain and physical damage is permanent and may cause problems throughout the individual’s life.

Avoid X-rays. If you must have dental work or diagnostic tests, tell your dentist or physician that you are pregnant so that extra care can be taken.

Physical activity during pregnancy can benefit both you and your baby by lessening discomfort and fatigue, providing a sense of well-being and increasing the likelihood of early recovery after delivery. Light to moderate exercise during pregnancy strengthens the abdominal and back muscles, which help to improve posture.

But be sure to get plenty of rest too! Resting on your side as often as possible, especially on your left side, is advised because it provides the best circulation to your baby and helps reduce swelling.

Join a Canada Prenatal Nutrition Program (CPNP) support group for moms-to-be or join a class on parenting or childbirth. The CPNP has a teen drop-in program, cooking classes and a drop-in program. All Nunavut communities have Canada Prenatal Nutrition Programs. Find out more at your health centre.

Although these are good pregnancy tips, every pregnancy is different. If you have any concerns, talk to your doctor or nurse for personal and confidential advice.

This article was prepared by Martha Malliki, a Community Health Representative with the Department of Health and Social Services. Atuutilik is a public service offered by Nunatsiaq News and the Government of Nunavut.