Being a working woman who is considering becoming pregnant can give a feeling of venturing into the unknown. This is a daunting prospect while knowing every woman’s journey is unique.
Michelle Baynham is a qualified Pre & Postnatal Level 3 Fitness Trainer with 6 years’ experience and author of What Would Mother Fit Eat – she is also a Core Exercise Solutions certified pregnancy and postpartum corrective exercise specialist, Nutritional Advisor for Weight Management, and has years of experience supporting women through their journeys before, during and after having a baby.
Michelle explains that for a woman to improve her chances of getting pregnant and have a healthy pregnancy, the following steps should be taken to help prepare her both physically and mentally.
DietÂ
A healthy balanced diet should be a priority when conceiving. This will aid in boosting a woman’s fertility, lower risks of birth defects, and even reduce her chances of developing preeclampsia. You are what you eat and your baby is what you eat.Â
SupplementsÂ
It’s recommended by the NHS that women should take a daily supplement of 400 micrograms of folic acid when trying to get pregnant and up until she is 12 weeks pregnant. Folic acid can be hard to find in foods so it’s important for women to take an iron supplement to reduce the risk of their baby having a neural tube defect.
SmokingÂ
Smoking should be completely stopped as it’s linked to a variety of health problems, including premature birth, low birth weight sudden infant death syndrome (SIDS), also known as cot death, miscarriage, breathing problems, or wheezing in the first 6 months of life.Â
AlcoholÂ
A woman should also avoid drinking alcohol if she is pregnant or trying to get pregnant. Alcohol can lead to long-term harm to her baby, and the more she drinks, the greater the risk. When a woman is faced with the pressure of attending “work drinks” she is within her right to say no without having to give any further reason why.
Bodyweight Â
If a woman is overweight, she may have problems getting pregnant and fertility treatment is less likely to work. Having a BMI over 25 raises the risk of some pregnancy problems such as high blood pressure and gestational diabetes. Regular activity and exercise are recommended to maintain a healthy weight.Â
ExerciseÂ
A woman should incorporate some form of physical activity into her weekly routine. It’s recommended to aim for at least 150 minutes of moderate-intensity activity every week. This can include muscle-strengthening exercises. A woman’s safety is what’s most important when looking to exercise throughout pregnancy. A pre and postnatal fitness expert can be greatly beneficial for this. Keeping active helps control weight gain, improves fitness, reduces high blood pressure, improves sleep, prevents diabetes of pregnancy, and improves mood and mental wellbeing.Â
StressÂ
A woman can feel many elements of stress when trying to conceive and when she becomes pregnant. While it’s normal to experience these emotions, periods of prolonged or severe stress during pregnancy are not good, neither for her or her baby. Women experiencing stress should consider stress-relieving activities such as yoga, meditation, or breathwork.Â
Knowledge is powerÂ
When taking the first steps into a pregnancy, a woman should learn from experts within their field, therefore making the overall pregnancy journey just that little bit easier. Furthermore, she should accumulate information and resources about what to expect once her baby arrives and for her postpartum care. Subject matters such as pelvic health, midwifery and birth doula are all topics to be taken into consideration when a woman has become pregnant to aid her postpartum phase. Â
Pregnant Employee RightsÂ
Women are entitled to:
- paid time off for antenatal care
- maternity leave
- maternity pay or maternity allowance
- protection against unfair treatment, discrimination, or dismissal
SoulÂ
It’s likely a woman does not want to be identified at work as someone who’s trying to get pregnant. That’s why it’s great to connect with other women also on their journey in a private and safe space. Mother Fit has created a private online community in which to do this. A place where women can share their experiences and encourage others along the way. Staying motivated can be a difficult task, especially being tired and pregnant. It’s a great place to make new friends.Â
While every woman’s pregnancy is unique, there are ways to make her journey as smooth as possible.Â
- Consult your healthcare professional before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.
