Bump And Beyond


6 Effective Health Tips for Before and After Pregnancy *

Pregnancy, birth and the first few months of being mum are one of the most demanding times for your body, physically, mentally and emotionally. Being in the best shape makes sense but what tips are there for women during this exciting but daunting phase of their lives? 


Tip #1 – Clean up your diet 
The food and drink we put into our bodies is the fuel it needs to meet all the demands we make of it. Under normal circumstances, the demands we make are pretty high. 
Being pregnant places an enormous strain on our bodies, as does the process of healing in the first few weeks and months after giving birth. Eating the right foods and staying hydrated helps the body to cope with surging hormones as well as carrying the extra weight of a growing baby. 

Pre-pregnancy – clean up your diet by taking a hard look at your eating habits. Could your diet be improved? 

During pregnancy – adapt your eating habits to cope with heartburn and other common pregnancy issues. Make sure you eat a varied diet but check what foods are off the menu. 
After pregnancy – keep on with your varied and healthy diet but don’t be too hard on yourself! 

Tip #2 – Exercise 
The one thing that helps our health at every point in our lives is exercise and generally being active.  

Many pregnant women assume that they have to change their exercise routine but in fact, you may be able to continue with it for some time to come. 

Like any changes you make during or after pregnancy, always seek advice from your midwife or GP. And listen to your body too! 

Pre-pregnancy – start to incorporate more exercise and activity into your day. 
During pregnancy – stay as active as possible, but make sure you get plenty of rest too. 
After pregnancy – get active again as soon as you can, but don’t push it! 

Tip #3 – Look after your pelvic floor 
The pelvic floor muscle is important – it is the muscle that helps you to control well you release urine and also helps to keep your bowel in good health too. 
Pregnancy, labour and birth all place extra pressure on this muscle. Surging pregnancy hormones can lead to some women suffering occasional incontinence and the growing weight of the baby squishing your bladder can make toilet visits a more frequent occurrence. 

Labour and birth can damage the pelvic floor muscle, leading to some women relying on incontinence pads. 

Pre, during and after pregnancy – practice pelvic floor exercises to maintain the strength and tone of your pelvic floor muscle.
Tip #4 – Sort out your sleep 
Sleep is important whether you are pregnant or not and so following a healthy sleep pattern is important for your health. 

But in pregnancy and after birth, getting enough shut-eye doesn’t always come easy. Some pregnant women find it difficult to get comfortable, whilst other women find heartburn a problem and when they do sleep, they are plagued by unpleasant dreams. 

Pre-pregnancy – get into a good sleep pattern, making sure you get your eight hours sleep every night. 

Pregnancy – as well as resting and napping during the day, sleep with extra pillows to support your body. 

After pregnancy – get you and your baby into a good bedtime routine, such as a warm bath. 

Tip #5 – Ditch ‘bad’ habits 
You want to give your baby the best start in life, just as you want your body to cope well so that you enjoy this exciting time. 
And so the time has come to ditch those less-than-healthy habits. Your GP, practice nurse and midwife will be able to help you; 
  • Stop smoking 
  • Help with stopping recreational drug use 
  • Talk to you about alcohol and how it affects your baby 
Pre-pregnancy – it is important to look at your lifestyle and make the changes before you get pregnant. 

Tip #6 – Get a health check 
For women who have a pre-existing and long-term medical condition, before you start trying for a baby, spend time discussing how you can manage your condition alongside pregnancy. 

If you take medication, for example, you will need to understand how this affects your chances of conceiving, if there is any effect, and how you will manage your pregnancy. 
You may have other health concerns too. Ask your GP about a pre-pregnancy health check for you and dad-to-be too! 

Pre-pregnancy – check with your GP how any long-term medications may affect your chances of conception and a successful pregnancy. 
During and post-pregnancy - continue with your medication working with your doctor to manage your pregnancy. 

HARTMANN Direct is a well-known online retailer of incontinence pads and products, suitable for use during and after pregnancy.


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