30 ways to make your unborn baby healthy

You know all about giving up smoking and drinking – but what about the benefits of thinking positively and sleeping on your side? Here’s how to keep your unborn baby healthy

1. Get outdoors. Sunshine boosts your body’s absorption of magnesium, which your baby needs for tissue growth, and calcium and phosphorus, which help him build healthy teeth and bones.

2. Sleep on your side – your left side, to be specific. It allows the maximum possible blood flow to your baby. Lying on your bump will put too much pressure on him, while sleeping on your back can restrict blood flow to your heart, making you dizzy.

3. Don’t hold it in – your wee, that is. Waiting until you’re bursting to go to the loo increases your risk of contracting a urine infection, which in extreme cases, can trigger premature labour.

4. Ditch your anti-ageing cream. Many products contain small amounts of vitamin A or the associated chemical Retinol, which are linked with birth defects in high quantities. Play it safe and switch to a Retinol-free brand.

5. Be aware of your baby’s movements. If he’s moving much less than usual, or stops completely, phone your midwife. You’ll probably be asked to fill in a kick chart and if you haven’t felt 10 movements in a set period, will be monitored to check all is well.

6. Have a dental check-up – pregnant women are more prone to gum disease, which is linked to premature birth. A recent study showed that a routine de-scale and polish could reduce the risk by a massive 84%, so book your appointment – NHS dentistry is free in pregnancy and for the year after your baby’s born.

7. Turn a blind eye to Fluffy’s litter tray and the weeds in your herbaceous border. Soil and cat poo can carry toxoplasmosis, a parasite that can cause blindness and brain damage in unborn babies. Wear thick gloves, or get your partner to take over gardening and litter duties.

8. Talk to your bump. Scientists think that stimulating your baby with sound and touch before he’s born improves his visual, auditory, linguistic and motor development, boosts his confidence and even makes him sleep better!

9. Ask your mum – and her mum too – about their pregnancies. If they suffered from conditions such as pre-eclampsia or diabetes (see our feature on page XX), you may be more at risk, so your midwife needs to keep an extra close eye on you.

10. Eat oily fish (salmon, mackerel, tuna, pilchards, sardines etc). Not only is it vital for your baby’s brain and eye development, but according to one Danish study, it may reduce the risk of premature birth. Aim for two servings a week.

11. Consider being tested for group B strep (GBS). It’s a common infection which, in very rare cases, can cause stillbirth or neonatal death. Reliable, routine testing isn’t available on the NHS, but a private test is available, costing £32. Speak to your midwife or contact Group B Strep Support (01444 416176, gbss.org.uk).

12. Request a health and safety assessment at work – it’s your legal right. If your job could pose a risk to you or your unborn baby, your employer must minimise the hazards, find you alternative duties or suspend you on full pay. Contact the Health and Safety Executive (0845 345 0055, hse.gov.uk) for information.

13. Have cooler baths. Your baby can’t regulate his own body temperature, and soaking in a hot tub can cause fetal abnormalities, particularly of the nervous system. As a rule, if it makes you feel hot, sweaty, dizzy or turns your skin red, it’s too warm.

14. It’s common knowledge that folic acid helps prevent neural tube defects like spina bifida – but now experts also think it reduces the risk of your baby being born underweight. Low birthweight babies are more prone to diabetes and breathing problems, so take a 400mcg supplement from pre-conception until the end of week 12, and eat a folate-rich diet (including green veg, fortified bread and breakfast cereal) throughout pregnancy.

15. Get used to eating for two, not eating double. Your calorie requirement only increases by 15% in pregnancy (an extra 200-300 calories a day – the equivalent of two slices of toast with margarine, or a jacket potato with cheese), but your vitamin and mineral requirement triples, so concentrate on eating better, not more.

16. Wear your seatbelt in the car – if you don’t, you could crush your baby in an accident. Position the lap strap underneath your bump, across your thighs, rather than over your abdomen, where the pressure could harm your baby in a crash.

17. Get some gentle exercise. When you’re active your blood flow is at its highest, benefiting your baby’s growth and development. All his organs function at their peak and he gets a rush of feel-good hormones, too.

18. Have a daily dose of probiotics – the ‘friendly bacteria’ found in live yoghurt and health drinks like Yakult. They’re good for your own digestive system, and scientists think they also reduce the risk of your baby developing eczema.

19. Think positive. American studies have shown that mums-to-be who look on the bright side have stronger, healthier babies than their pessimistic peers. If you’re having a bad day, try to unwind with a bath, massage or some simple deep breathing.

20. Eat your greens – and red meat, eggs, dried fruit and wheatgerm. They’re all sources of iron, which is essential for your baby’s blood and organ growth. Tip: wash iron-rich foods down with orange juice. The vitamin C boosts iron absorption by four times.

21. Think before you drink. Government guidelines advise no more than one or two units once or twice a week, but the latest American research links even ‘safe’ amounts of alcohol to lower IQ and behavioural problems. Some experts now advise giving up alcohol completely.

22. Be cautious with peanuts. Studies have suggested that if you, your partner or anyone in your family suffers from asthma, eczema or allergies, eating peanuts and peanut products in pregnancy could trigger allergies in your baby. All other nuts are safe, and a good source of protein.

23. Steer clear of smokers. Passive smoking exposes your unborn baby to over 4,000 chemicals, which could cause cancer, cot death and low birthweight, so it’s not enough to kick the habit yourself – get your partner to give up, too, and avoid smoky atmospheres whenever possible.

24. Drink lots of water – at least two litres a day. Yes, you’ll be running to the loo all the time, but you need lots of liquid to replenish the amniotic fluid and increase your blood volume so there’s plenty pumping across the placenta, delivering oxygen and nutrients to your baby.

25. Be honest about your medical history. You may not want to admit to being a 40-a-day smoker when you fell pregnant, or having had a sexually transmitted disease, but your midwife needs to know the truth and nothing but the truth, so she’s aware of anything that might put your baby at risk.

26. Don’t take medicines without seeking advice first. According to a Bristol University study, 39% of mums-to-be take over-the-counter remedies during early pregnancy – but some, including aspirin and certain alternative remedies, are linked to miscarriage, stillbirth and fetal abnormalities. Always ask your GP, midwife or pharmacist before taking any conventional or complementary medicine.

27. Eat foods containing vitamin E, like nuts, leafy green veg and vegetable oils. Scientists at the University of Aberdeen believe it could make your unborn baby less prone to asthma, eczema and other allergies.

28. Be caffeine conscious – high levels are linked to miscarriage and low birthweight. The Food Standards Agency recommends a daily maximum of 300mg (four cups of instant coffee, three of filter coffee, or six cups of tea).

29. Take a prenatal vitamin supplement. It’s hard to eat healthily all the time, and 40% of women have an unhealthy diet pre-pregnancy, meaning they could be lacking essential nutrients when they conceive. To maximise your body’s absorption of vitamins and minerals, take your supplement after a meal.

30. Store contact details for your midwife and labour ward in your mobile. You know your body better than anyone else, so don’t be afraid of ‘bothering’ health professionals if something doesn’t feel right. When it comes to your unborn baby, it always pays to trust your instincts.

But will it really help?

Having a healthy baby may seem to be a matter of chance, but your lifestyle has a big impact on his wellbeing. Just look at the statistics. In 1927, when the dangers of smoking and drinking in pregnancy were unknown and antenatal care was non-existent, 59.6 babies per thousand were stillborn.

In 2002, just 5.6 women per thousand suffered a stillbirth. And since 1981, when pregnant women were first advised to take folic acid, neural tube defects have fallen by up to 85%.

The fact is, mums-to-be today are more likely than ever to have a healthy baby, because we’re healthier, wealthier and better educated about the risks of smoking and substance abuse during pregnancy, and the benefits of a good diet and exercise. Living well for the next nine months really will give your baby the best start in life and set him up for a healthy future, too.