Being healthy before, during and after pregnancy is very important for your physical, emotional and mental wellbeing. This information provides links and additional support to help you lead a healthy lifestyle in pregnancy and beyond. Being healthy before and during pregnancy gives your baby the best start in life and helps to reduce pregnancy complications.
Eatwell guide
Eating a balanced and healthy diet before you become pregnant and during your pregnancy ensures your baby has access to the energy and nutrients they need to grow and develop well. The link below provides more information on eating well and will help you to make healthy food choices.
Vitamin Supplements
Eating a healthy, varied diet in pregnancy will help a person get most of the vitamins and minerals they require. It is recommended that all pregnant people also:
- Consider taking a folic acid supplement before they become pregnant and for the first 12 weeks of pregnancy.
- Taking folic acid helps to reduce the chance of problems with the baby’s developing brain and spinal cord in the early weeks of pregnancy.
- A GP or midwife can advise on the recommended dose of folic acid that is best for your needs.
- Intake of folic acid can be increased throughout pregnancy by eating foods naturally rich in folate (natural form of folic acid). This includes green leafy vegetables (like spinach and kale), eggs, walnuts and fortified foods. Taking a folic acid supplement is still recommended though, as it is difficult to get the amount of folate recommended for a healthy pregnancy from food alone.
- Take a vitamin D supplement (10 micrograms daily) throughout pregnancy and breastfeeding during the months of September and March. Between these months, there is not enough sunlight exposure to support the skin to make enough vitamin D. Taking vitamin D supplements in pregnancy contributes to healthy strong bone development in babies.
- Some people may be recommended to take a vitamin D supplement (10 micrograms daily) throughout the year during pregnancy and breastfeeding. This might be if they have an increased chance of vitamin D deficiency and includes people who:
– have darker skin pigmentation. People of African, African- Caribbean or South Asian ethnicity need more sunlight exposure to produce the same amount of vitamin D as people with lighter skin pigmentation.
– have little or no exposure to sunshine because they are not often outdoors or usually wear clothes that cover up most of their skin when outdoors.
Vitamin D is found in all pregnancy multi-vitamin supplements, healthy start vitamins or can be purchased as a single supplement from most large supermarkets or local pharmacies
Healthy start
Healthy start vouchers are available for some pregnant people and children under the age of four. Healthy start vouchers can be used to purchase milk and fresh and frozen fruit and vegetables. Vouchers can also be exchanged for multi-vitamins.
Healthy Start vitamins obtained through the scheme contain the vitamins D, C and folic acid and should be taken 1 vitamin tablet per day. The website below has further information on the scheme and you can also speak to your midwife for more information.
Maintaining an active lifestyle
Being physically active in pregnancy is considered safe and healthy with benefits for both you and your baby. The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape as pregnancy progresses. There is some evidence that active people are less likely to experience problems in later pregnancy and labour. Keeping up normal daily physical activity or exercise for as long as you feel comfortable is considered safe. If you are new to being active, start gently and build up slowly. You may want to consider avoiding contact sports during pregnancy to prevent falls and bumps.
The following info-graphics provide advice and ideas on being active in pregnancy and after childbirth:
Healthy weight
Most people who are overweight have a straightforward pregnancy and birth and have healthy babies. However, living with obesity can increase the chance of complications to both you and your baby in pregnancy. Further support and information is available from your healthcare professional to support you to reduce these chances if you wish
Further information can also be found through the Royal College of Obstetricians and Gynaecologists (RCOG) website link below.
Start 4 life
The start4life website is an excellent trusted NHS resource for help and advice during pregnancy, birth and parenthood. Here you can find evidence-based information on maintaining a healthy lifestyle in pregnancy and beyond, as well as infant feeding. You can sign up for email tips and advice sent straight to your inbox to support you throughout pregnancy and parenthood.
Tommy’s
Tommy’s provides reliable information for parents-to-be. Tommy’s is a pregnancy charity that fund vital research into improving pregnancy safety. Here you will find a supportive pregnancy hub with lots of information on all aspects of pregnancy and birth. In the pregnancy hub section, there is information on improving your health before becoming pregnant, eating well and keeping active in pregnancy.
Baby buddy app
Baby buddy is a free phone app for parents and parents-to-be. Baby Buddy covers everything from pregnancy up until your baby is a few months old. It is available to download for free on smart phones via the app stores and will provide you with valuable information and support on the go.
Henry
Henry is an award winning programme that supports families to give children the very best start in life. HENRY practitioners will support you to make positive lifestyle changes that will benefit the physical, dietary and emotional wellbeing of your whole family. Programmes are free for families with children under five years old and take place in Leeds. You can access this programme by contacting your local children’s centre or health visitor.
Leeds girls can
Leeds Girls Can is available to help you identify safe and fun ways to enjoy being active in Leeds before, during and after pregnancy.
Leeds mental wellbeing service
Looking after our mental wellbeing is very important too. Mental wellbeing has a big impact on healthy lifestyle choices and the motivation to lead a healthy and physically active life. The Leeds Mental Wellbeing Service provides support and therapies for mental wellbeing concerns- such as anxiety, stress and depression. The service offers a wide range of support, including group and individual sessions, online classes, one-off sessions and instant online resources. You can find out more and self-refer through the website.
Future family planning
Preconception health is a person’s health before they become pregnant. Having preconception care can improve your chances of getting pregnant, and the health and wellbeing of yourself and your baby. Unplanned pregnancies are at a greater risk of preterm birth and low-birth-weight babies. If you are considering having a baby in the future, it is important to discuss this with your GP or local family planning clinic to see how you can improve your preconception health. Good preconception health includes considering taking folic acid and vitamin D supplementation, and may include making some changes to your diet and lifestyle and discussing any current medications with a doctor to ensure they are safe in pregnancy. The Tommy’s website offers an excellent tool to support with pregnancy planning.
