Tips For A Healthy Pregnancy

Here are some tips to ensure you have a healthy, safe, and enjoyable pregnancy.



  • Regular exercise is always important and should be maintained during pregnancy.
  • Keeps you healthy and makes you feel good mentally and physically.
  • Helps to prevent gestational diabetes that develops during pregnancy.
  • Makes labour and delivery less painful.
  • Do low impact exercise like walking, swimming, Kegel, stretching, yoga, etc.
  • Do not exercise against doctor order.
  • Consider your medical condition and discuss with your doctor what is best for you.
  • Make plans for exercise you can do to help you recover and back to your pre- pregnancy self.
Mental Health
  • Take time for yourself to relax and rejuvenate your mind and body.
  • Tell your loved ones what you need and do not feel guilty in taking time for yourself.
  • Talk to your healthcare providers about your concerns.
  • Talk to a counsellor and consider joining a support group.
  • Build a support team and accept their help.
  • During pregnancy you will experience hormonal, physical, and emotional changes. Get help if you have concerns about your mental health; not everyone feels happiness and excitement during pregnancy. This is not unusual and can be dealt with.
  • Preexisting mental conditions will also have a profound effect on your pregnancy and so you must consider these factors and prepare for it.
  • Tap into the various support provided for you until you find a fit.
  • 7-9 hours of sleep is recommended for adults aged 18-64 by The National Sleep Foundation
  • Lack of sleep can cause hypertension (high blood pressure), gestational diabetes, preeclampsia, longer labour, pulmonary hypertension, increase risk of cesarean delivery
  • Pregnancy can cause insomnia due to number of reasons like:

– Restless leg syndrome

– Uncomfortable position

– Abdominal discomfort

– Insomnia

– Leg cramps

– Anxiety

– Vivid dreams

– Tenderness in breasts

– Heartburn

– Hormones

 Tips to Help You Sleep:

  • Reduce your caffeine
  • Try to go to sleep at the same time each night
  • Eat early and reduce your liquid intake when going to bed
  • Use a relaxation technique to help you sleep
  • Take a nap during the day if you can
  • Eat healthy for you and your baby
  • Folate and folic acid are very important for your baby
  • Calcium, vitamin D, protein, and iron are very important in the development of your baby
  • Eat a balanced diet
  • Use a food guide to help with your choices
  • Prepare your food safely to reduce getting sick
  • Discuss with your healthcare providers the best course for you
  • Pregnancy will bring lots of changes to your body and resting is just as important as good sleeping.
  • Bed rest may be ordered by your doctor for several reasons.
  • If you are on bed rest, this is a good time to catch up on your reading, write in a journal that you can share with your baby later, write a book or short stories, take that extra or upgrade course online, etc.
  • Make vison board lining up with your future plans.
  • Start a blog.
  • Join a pregnancy community that suits you or create one.
  • Prepare for your baby -what you want and how you want it.


Postpartum Support

  • Will you use a Newborn Care Specialist (night nurse) to help you at night?
  • Do you have a financial restraint?
  • What is your budget and what is most valuable to spend it on?
  • How long will you need the service?
  • Is the support you need for the night and/or day?
  • What skill sets would you desire in your care provider to have?


Living Benefits
  • Peace of mind
  • Preparedness
  • Protection
  • Support



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