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If there ever was a good reason for a healthy lifestyle then having a baby would be it. While diet and exercise maybe alien concepts, a few changes can make all the difference. Find out how to reap the benefits for mum and baby...
Your partner will have plenty of health issues to cope with over the next nine months, ranging from the usual discomfort associated with pregnancy (morning sickness, heartburn) to the less usual but still fairly common (such as pre eclampsia, linked to high blood pressure).
 Being fit and healthy will help her body to nourish the baby during pregnancy, and keep her fit for the marathon-like labour and birth. Your help can make all the difference. |
By following a healthy lifestyle she can reduce the risks of illness during her pregnancy and bring health benefits to the baby.
What should she be eating?
It is very important that your partner has a balanced, healthy diet; a growing foetus needs specific vitamins and minerals to grow into a healthy baby and the only way they can get them is through the mother.
The bulk of your meals should be made up from complex carbohydrates - pasta, potatoes, cereals and pulses – which help keep energy levels up. They also help provide the fibres to stave off constipation, so the less refined the better. This means eating more whole foods like wholemeal bread and brown rice.
Fish, poultry, beans, dairy products and seeds offer the protein necessary for your baby’s growth. Milk, cheese and yoghurt are also rich in calcium, which helps your baby develop strong bones.
Fruit and vegetables provide the vitamins (especially vitamin C and B, which can also be taken in supplements). She will need iron (from meat, fish or supplements) to avoid anaemia. By taking folic acid during the first trimester she will reduce the risk of conditions such as spina bifida.
What exercise can she do?
Now is not the time to enter a triathlon, but gentle exercise like walking and swimming will boost her circulation, control weight gain, improve digestion and relieve cramp (and improve her stamina during labour). As with any exercise program it is always more fun to do it with someone else.
There are lots of things you can do together but if you are a committed couch potato there are classes aimed at pregnant women, such as yoga, that are great for meeting other expectant mums – but she should check with her doctor first because some women are at risk of developing medical conditions.
Why should we give up smoking?
A baby’s growth can be stunted by anyone smoking nearby. Nicotine decreases blood flow to the womb and carbon monoxide cuts oxygen levels in the blood, reducing the baby’s size and increasing the chance of miscarriage and later developmental problems. Expectant mums are less likely to be able to give up if their partner continues to smoke. So, if you smoke, quitting now will encourage her to do the same and cut the risk of problems with the baby.
While there are a number of options open to you to kick the habit such as nicotine patches, inhalers and gum, nicotine substitutes are not suitable during pregnancy so your partner will need to use will-power. Your GP or NHS Direct can advise on other methods of giving up smoking, such as support groups in your area.
What about drinking?
Even one or two units of alcohol a day can prompt miscarriage, low birth weight and complications during labour, and binge drinking is worse. She will find it easier to stop or cut down during pregnancy if you lead the way.
Drinking eight cups of coffee a day doubles the risk of a stillborn baby. Instead she should aim to drink eight glasses of water (fruit juice, milk and herbal tea are also fine) to prevent dehydration and improve the supply of nutrients to your baby.
Do drugs such as cocaine or cannabis harm the baby?
Pregnant women who regularly use cannabis are increasing their chances of premature birth and a lower birth weight for the baby. Cocaine use increases the chance of birth defects. Essentially, any drugs your partner takes are going to be passed onto the baby through the placenta and may cause problems for both mum and baby.
What if she catches a cold, flu or a stomach bug?
A cold won’t harm the baby but a fever might – especially in the early weeks – so she will need to help bring down her temperature by taking cool baths or showers and drinking lots of water.
Gastroenteritis, an infection or virus in the stomach or bowel, is unlikely to affect your baby but your partner should take care not to become too dehydrated. If in doubt it is always best to consult a medical professional.
Author
Gavin Evans is a father of two daughters - aged 17 and 13 - and lives in North London. 15 years ago he changed gear from being a full-time reporter to full-time parent and part-time journalist. His writing on issues affecting fathers has been published in a wide range of publications including The Guardian, The Independent, Men's Health, Cosmopolitan, The Times and The New Statesman. He has written five books on sport, a chapter on men in Your Pregnancy Bible and is completing his first screenplay. Gavin also regularly posts blogs at www.gavinevans.net.
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