What You Need For a Healthy Pregnancy

by Jennifer Jane, BSN, RN

Your goal in pregnancy isn’t to do everything perfectly; it is to give your growing baby and yourself what you need to have a healthy pregnancy and provide the best possible start in life for your baby. Some of your pregnancy experiences are within your control, but not everything is. Doing your best while staying flexible will make things easier for your body and mind.

When you are pregnant, information and tips come at you from all angles. It can be hard to know what is real and what to trust. At Lyvona, you can be assured that the information you read has been researched and written by medical professionals who provide medically sound health information you can count on.

Three Essential Pregnancy Needs

There are many things that go into having a healthy pregnancy, but the three main building blocks of pregnancy are: 

1. Physical health: Prenatal care, a nutritious diet, adequate sleep, exercise, and staying away from things that can harm you or your baby. How well you take care of your body affects your pregnancy and your baby. 
2. Emotional and mental health: Pay attention to how you think and feel. Your mental health can affect both you and your baby.
3. Support system: Resources, trusted people, and communities to make your experience easier. Support cushions the worries and stress that accompany all pregnancies. You can count on the health professionals and communities here at Lyvona to be part of your support system (1).

Let’s look at each of these building blocks in more detail:

---

1. Physical Health: Caring for Your Pregnant Body

Consistent prenatal visits starting at about 8 weeks help your provider:

• Keep an eye on your weight gain, blood pressure, and your baby’s growth
• Perform blood and urine tests, and ultrasounds to screen for issues

• Monitor for conditions like preeclampsia, a serious blood pressure complication, and gestational diabetes, a type of pregnancy-induced diabetes 
• Advise on the need for medications, vitamins, and supplements
• Answer your questions that inevitably come with growing a human being

Keep all of your appointments. Be completely honest, even if your questions or concerns embarrass you — your provider has heard it all before! Keep a list of questions that you can add to anytime a question comes up, so you don’t forget them when you get to your appointment. 

☑️Nutrition: Feeding yourself and your baby

You don’t need a perfect diet, but you do need essential nutrients that support your body’s new job and give your baby what it needs for healthy development. 

One of the most important pregnancy nutrients is folic acid 

• Folic acid (a form of folate, or vitamin B9) helps prevent neural tube defects, which are serious birth defects of the brain and spine (2). 
• Most guidelines recommend at least 400 mcg per day of folic acid, starting at least 1 month before conception and continuing through your pregnancy. Most prenatal vitamins include folic acid, but check the label and talk with your provider about how much folic acid you need (3).

Other important nutrients

Folic acid isn’t the only important nutrient in pregnancy. Research also shows there are other key nutrients to make sure you’re getting enough of:

• Iron – Needed to make extra red blood cells and prevent anemia, which can cause fatigue and increase risk of preterm birth and low birth weight
• Calcium & vitamin D – Crucial for baby’s bones and teeth and needed to protect your bones too
• Iodine – needed for baby’s brain and thyroid development
• Choline – Supports fetal brain and spinal cord development
• Omega-3 fatty acids (especially DHA) – Support baby’s brain and eye development

Most people get a combination of these from:

• Prenatal vitamins 
• Iron-rich foods, such as fortified cereals, meat, lentils, beans
• Calcium-rich foods, such as dairy, fortified plant milks, leafy greens, tofu
• Choline, Iodine, and DHA-rich foods, such as eggs, fish, dairy 

Your provider may recommend extra supplements if you’re a vegetarian or vegan, have frequent vomiting, or have specific medical conditions. Always check with your provider before adding any supplement to your diet to make sure it’s healthy for you and your baby. 

Eat the best you can

Do your best to eat a variety of vegetables, fruits, whole grains, protein, and healthy fats. You will likely have days when it’s challenging to get enough healthy food into your body when you are struggling with nausea and vomiting, and some days you might be able to eat only crackers, toast, and ginger ale. That’s ok, just strive to do your best and eat as healthy as you can (4).

If you develop unusual cravings for things like ice, dirt, laundry detergent, cornstarch, ashes, pebbles, or any other non-food cravings, tell your doctor right away so they can determine the cause (5). 

☑️Exercise helps you and your baby

Decades of research show that, for most uncomplicated pregnancies, regular light to moderate physical activity is helpful and safe. 

Exercise reduces the risk of:

• Excessive pregnancy weight gain
• Gestational diabetes
• Blood clots in your legs
• High blood pressure disorders
• Constipation
• Back pain 

Physical activity during pregnancy can help to:

• Reduce stress
• Reduce anxiety and depression
• Reduce fatigue
• Improve sleep
• Improve overall well-being (6)

Most women with uncomplicated pregnancies benefit from at least 2.5 hours of low to moderate intensity aerobic activity per week during pregnancy. If you were not active before your pregnancy, start with 5–10 minutes a day and build up. Always check with your provider first about which exercises are safest for you. If your doctor gives you the go-ahead, good options include: 

• Walking
• Prenatal yoga 
• Stationary biking
• Swimming 
• Light strength training 

Avoid high-risk or high-impact sports, such as hot yoga, scuba diving, and contact sports, unless cleared by a specialist.

☑️Sleep is a medical necessity

 Research suggests that short sleep (especially under 6 hours a night) in pregnancy is associated with higher risks of long labor, higher cesarean rates, gestational diabetes, and preeclampsia (7). 

Sleep points:

• Aim for 7–9 hours of sleep per night.
• After 28 weeks, lying flat on your back for long periods is not recommended because it reduces circulation. Side-sleeping, especially on your left side, is preferred (8).
• Use pillows between your knees, under your belly, and behind your back to find the most comfortable position to encourage sleep.

Simple sleep-supporting habits:

• Go to sleep and wake up at about the same time each day
• Keep your room cool and dark
• Limit big meals and a lot of fluids right before bed
• Exchange scrolling on your phone for something more calming before bed, such as stretching, reading, or listening to an audiobook

If getting a good night’s sleep becomes an ongoing challenge, be sure to let your provider know. 

☑️Avoiding things that can cause harm

Research consistently shows certain substances can increase the risks for both you and your baby:

• Smoking and vaping can cause a higher risk of miscarriage, premature birth, low birth weight
• Alcohol is associated with fetal alcohol spectrum disorders, which can cause reduced brain size, cognitive and behavioral issues, and organ and system defects. Consuming alcohol also increases the risk of miscarriage, premature birth, intrauterine growth retardation, and stillbirth. There is no established “safe” level of alcohol in pregnancy (9).
• Certain supplements, herbs, and medications carry risks. Ask your provider if a medication or supplement is safe in pregnancy before you take it. 
• Don’t stop any prescribed medications abruptly without first talking with your provider.

---

2. Emotional & Mental Health: Your Thoughts and Feelings are Powerful

Your mind and emotions are a big part of a healthy pregnancy. Stress, lack of sleep, hormones, your changing body, and anticipating your life changing all impact your mental health. 

☑️Your mental health during pregnancy is a big part of your overall health

The World Health Organization (WHO) estimates that about 10% of pregnant women and up to 20% of postpartum moms experience depression, anxiety, bipolar disorder, OCD, or psychosis (10) (11).

So if you’re anxious, feeling low, overwhelmed, or just not enjoying pregnancy the way you expected, you are not alone.

Untreated mental health conditions can affect:

• Bonding with your baby
• Breastfeeding
• Sleep
• Child development 
• Your relationships
• Your quality of life

Be open with your provider about how you’re feeling, and know that many other women have similar feelings in pregnancy and after having a baby. You’re going through a mountain of changes. Maternal mental health is treatable with social support, therapy, and medication, if your provider recommends it.

☑️Talk with your provider right away if you experience these feelings

Reach out to your provider, your obstetrician, midwife, primary care provider, or therapist) right away if you notice you’re feeling:

• Persistent sadness, crying on most days, feelings of hopelessness
• Constant worry, overwhelming anxiety, racing thoughts
• Feeling detached from your pregnancy or baby
• Sleeping a lot less or a lot more than usual
• Poor appetite
• Thoughts about harming yourself 
• Feeling that your family doesn’t need you or would be better off without you

Urgent or emergency help is needed if you:

• Have thoughts of self-harm or suicide
• Have thoughts of harming others
• Feel out of touch with reality
• Feel very confused or paranoid
• Hallucinate, hear or see things that others don’t

Those are medical emergencies; they are not personal failures. They require immediate professional care for treatment and support.

☑️The powerful effect of social support for new moms

Studies show there is a significant relationship between having little social support and an increased risk of developing mental health problems, such as depression, anxiety, or self-harm, during pregnancy (12). 

The good news is that social support is powerful in reducing stress and helping pregnant moms have a positive experience.

• A 2023 systematic review found that social support during pregnancy can ease emotional and physical pressures and improve well-being for both mother and child.
• Studies show that when stress is high but social support is also strong, negative effects on mental health and infant outcomes are often reduced (13).

☑️Emotional needs need to be taken as seriously as lab results

Emotional needs that are completely legitimate and backed by research or clinical experience:

• Validation – Someone to sit with you and assure you that this is a lot, your feelings make sense
• Information without overwhelm – Clear explanations from your providers or trusted sources, not endless scrolling of information of unknown accuracy
• Agency – Being involved in decisions about your birth plan and care helps you feel more in control
• Space to feel all your feelings – It’s normal to be happy and terrified and annoyed all at once, that’s just pregnancy

Support groups, therapy, journaling, and talking honestly with people you trust all help meet your changing emotional needs during pregnancy.

---

3. Building Your Support System

It’s very difficult to go through pregnancy alone. Having a healthy pregnancy involves a whole system of support, including:  

☑️Health professionals

• Obstetrician or midwife – For medical care, screenings, and birth planning.
• Mental health professionals – Therapists can help with anxiety, depression, trauma, and relationship stress (14).
• Doulas – Non-medical support during pregnancy, birth, and postpartum; they can provide comfort, education, and advocacy.

If access to mental health care is limited where you live, look for:

• Telehealth or video appointment options
• Community clinics
• Maternal mental health programs 
• Crisis hotlines (often listed on hospital websites)

☑️Personal support: Find your people

Support doesn’t have to come from your own family. It can be whatever you want it to be.

• One reliable, trusted friend
• A partner who wants to help and support you every step of the way
• An online group, such as the communities here at Lyvona
• A church or community group

It helps you the most to be clear about what help you need:

• “This is what helps me when I’m feeling stressed.”
• “I need you to come to my appointments with me so I don’t feel alone in this.”
• “Let’s make a plan for housework for the end of my pregnancy and after the baby is born.”
• “Let’s decide now how we’re going to handle meals after the birth so I don’t have to stress about it.”
• “If I start to seem sad or depressed, will you help me reach out to a therapist?”

Don’t feel bad about setting boundaries with people who stress you, criticize your choices, or talk about things you don’t want to hear. Now is the perfect time to take the best care of yourself, physically, mentally, and emotionally. 

☑️Information on the internet

Too much information from multiple sources can actually increase anxiety, especially if you don’t know what is medically accurate.

Stick with science-friendly approaches:

• Pick one or two trusted, scientific research-based sources, such as your provider, this site (Lyvona), and major medical organizations, and avoid online forums that aren’t based on scientific research.
• When you do read something that alarms you, such as information about risks of certain foods, side effects of a supplement, or you hear about or read a scary birth story, write down your concerns and bring them to your next appointment to discuss with your provider so you have the truth as it relates to you.

Your Healthy Pregnancy Checklist 

You don’t have to be perfect. Over the course of your pregnancy, aim for the healthiest actions that support both you and your baby:

Physically:

• Attend regular prenatal visits and ask questions.
• Take a prenatal vitamin with folic acid/folate as recommended by your provider
• Aim for a well-balanced diet.
• Move your body every day (even a short walk counts). Aim for 20-30 minutes a day of moderate activity if your provider says it’s safe.
• Prioritize sleep.
• Avoid alcohol, smoking, and medications and supplements not approved by your provider.

Emotionally:

• Notice your anxiety levels, worries, and mood; they matter as much as your blood pressure does.
• Be honest with your provider about how you’re feeling and coping—this is medical information, not personal oversharing.
• Build daily habits: a short walk, gentle stretching, breathing exercises, journaling, singing, listening to music — anything that helps your nervous system unwind.
• Talk openly with at least one trusted person about how you’re really feeling.

Socially:

• Identify your support team for pregnancy and postpartum. Your medical team, emotional support system, and people who might help with housework, meals, or walking the dog.
• Set boundaries with people and social media that increase your anxiety instead of making you feel supported.
• Accept help when people offer it.

A reminder:

This is general, accurate, research-based information, but it’s not a substitute for your provider. Your body, pregnancy, and medical history are unique to you, and your healthcare team knows best about your specific needs.

A healthy pregnancy does not require perfection. The reality looks more like:

• You’re keeping your appointments and getting medical care.
• You’re doing your best to nourish yourself and your baby.
• You’re moving your body most days.
• You’re aware of your emotional health and asking for help when you need it.
• You’re identifying and building your support system.

Congratulations! We wish you the best with your pregnancy and your little one! 

Sources:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC11363741/
2. https://www.cdc.gov/folic-acid/about/index.html 
3. https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/folic-acid-for-the-prevention-of-neural-tube-defects-preventive-medication 
4. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy 
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10672325/ 
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC4206837/ 
7. https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy 
8. https://www.ncbi.nlm.nih.gov/books/NBK573947/
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC8541151/ 
10. https://www.who.int/teams/mental-health-and-substance-use/promotion-prevention/maternal-mental-health 
11. policycentermmh.org/maternal-mental-health-fact-sheet/  
12. https://pmc.ncbi.nlm.nih.gov/articles/PMC8320195/
13. https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-023-06089-0  
14. https://postpartum.net/perinatal-mental-health