Falling into Better Prenatal Health

A New Season for New Healthy Habits

It's autumn, which means it's time for apple picking, pumpkin spice lattes...and making sure your prenatal health is on track. Whether you're expecting or trying to conceive, autumn is a great time to focus on your prenatal health.

The change in season can bring about new challenges, but with some preparation, you can stay healthy and comfortable throughout these months. Here are some tips to help you support your prenatal health this autumn.

Practice Personal Hygiene

Autumn is a beautiful time of year, but it's also prime time for infectious diseases. Pregnant women should take extra care to practice good hygiene and avoid exposure to potential sources of infection. Here are some tips to help you stay healthy this season:

• Wash your hands regularly and often, especially before eating or preparing food.
• Avoid close contact with people who are sick.
• Disinfect surfaces that may be contaminated with germs.
• Continue wearing masks in public spaces.

Manage Your Stress Levels

Autumn means back to school and the end of summer fun, which means busier schedules for you and your family. This adjustment can also lead to increased stress. Stress can harm your pregnancy, so it's crucial to find ways to manage it.

This may include exercise, relaxation techniques, or talking to a trusted friend or family member. If you're feeling overwhelmed, don't hesitate to contact your healthcare provider for support.

Adjust Your Sleep Schedule

Pregnancy can be exhausting, so getting plenty of rest is essential. This can be difficult with new school schedules for the kids and your body changing, but it's necessary for your health and well-being. If you're having trouble sleeping, consider investing in a pregnancy pillow to help you get comfortable. You may also want to take up a relaxing hobby before bed, such as meditation or yoga.

See Your OBGYN & Primary Doctor Regularly

Whether pregnant or not, autumn is a great time to schedule a check-up with your primary care doctor. This is especially important if you're planning to become pregnant since many conditions can affect fertility. Your doctor can also help you prepare for a healthy pregnancy by discussing diet and exercise.

You should also schedule an appointment with your OBGYN. If you're already pregnant, autumn is a great time to schedule your first appointment with the provider who will provide your prenatal care and delivery services. Establishing care early on is essential for a healthy pregnancy.

Stay Up-to-Date on Vaccinations

Vaccines help prevent individuals from becoming ill and eradicate diseases — but some vaccines are safe during pregnancy, and some are not. Knowing which vaccines are safe for you and your baby and which should be avoided is essential.

Some vaccines, such as the COVID-19 and flu, are considered safe during pregnancy. Other vaccines, such as the MMR (measles, mumps, rubella) vaccine, should be avoided during pregnancy. The MMR vaccine can cause serious congenital disabilities in some babies.

If you are pregnant or thinking about becoming pregnant, talk to your doctor about which vaccines are right for you.

Stay Hydrated

As the summer weather starts to cool down here in California, you may drink less water. It's essential to stay hydrated during pregnancy, especially in autumn when the weather is cooler and dryer. Drinking enough water can help prevent dehydration, constipation, and urinary tract infections. It can also help reduce swelling in the hands and feet.

According to the American Pregnancy Association, pregnant women should drink at least eight glasses of water per day. Be sure to drink plenty of water throughout the day, and carry a water bottle when you go out.

Keep Active

On the flip side — you can take advantage of this cooler weather and get outdoors and move! Staying active during pregnancy is vital for both your physical and mental health. Taking a walk in the crisp air can be a great way to get some exercise and fresh air, as it is low-impact. If you're not up for walks, plenty of other low-impact exercises are safe for pregnant women. Swimming and gentle yoga are also good choices.

It is important to avoid any high-impact activities or anything that could potentially cause injury. Be sure to speak with your doctor to ensure you're ready for exercise.

Focus on a Nutrient-Dense Diet

As autumn approaches, it's essential to think about adding some healthy and seasonal foods to your diet — especially if you're pregnant! Here are three great options to consider:

Squash

Squash is an excellent source of vitamins A and C, essential for a developing baby. Vitamin A helps with vision and immune function, while vitamin C is necessary for tissue growth and repair. Immune-boosting foods are vital during the fall when seasonal illnesses spread quickly — plus, they're perfect for making into a tasty autumnal soup or pie!

Sweet Potatoes

Sweet potatoes are another great source of vitamins A and C and fiber. Fiber is vital for digestive health; the vitamins help with fetal development. Just like squash, sweet potatoes are also packed with beta-carotene.

Apples

Another fall favorite, apples are a great source of antioxidants and soluble fiber. The antioxidants present in apples can help reduce free radicals that can damage cells and increase the risk of some congenital disabilities, while the soluble fiber can help regulate blood sugar levels. Fiber also promotes digestive health and prevents common digestive issues during pregnancy.

Kale

Kale is an excellent source of vitamins K and C, calcium, and iron. It's a great way to add some nutrient-rich greens to your diet during pregnancy. Try massaging the kale with a bit of olive oil and lemon juice for a delicious and healthy salad!

Prenatal Vitamins

Prenatal vitamins are another important part of a healthy pregnancy; they can help ensure that you and your baby get the nutrients you need. If you're not already taking them, talk to your doctor about starting a prenatal vitamin regimen.

Focus on Your Birth Plan

The changing of the seasons is an exciting time —but if you're expecting, this isn't the only change coming up! Use this time to solidify your birth plan, including the following decisions:

• Where will you give birth?
• Who will be your support team during labor and delivery?
• What are your preferences for pain management during labor?
• What kind of postpartum care do you want?

Antelope Valley Medical Center Women & Infants Pavilion

Antelope Valley Medical Center 's Women & Infants Pavilion supports expecting mothers in our community through every stage of their pregnancy. If you have any questions about our care, we're here to help.

To learn more, visit our website, or to make an appointment with our OB/GYN Outpatient Clinic, please call (661) 726-6180.