The Do’s and Don’ts for a Safe and Healthy Pregnancy

Pregnancy is more than a physical experience, it’s a time of growth, change, and preparation. Caring for yourself along the way not only supports your baby’s development but also helps you feel stronger, healthier, and more at ease throughout the pregnancy. While every pregnancy is unique, there are well-established guidelines that can help promote both your well-being and the baby’s development.

Here are some essential do’s and don’ts to keep in mind throughout your pregnancy.

Do's during Pregnancy

Taking proactive steps during pregnancy can make a meaningful difference for both your health and the baby’s development. From nutrition to rest, these healthy habits are the foundation of a smoother, more supported pregnancy journey.

1. Eat a balanced, nutritious diet. Aim for a balanced diet that is rich in fruits and vegetables, whole grains, and healthy proteins, like lean meat, tofu, and beans. Try to limit highly processed foods that are high in fat, sugar, and salt and low in nutrients.

2. Take prenatal vitamins. Research shows that taking prenatal vitamins with 0.4 mg (or 400 mcg) of folic acid throughout your pregnancy can prevent some congenital disabilities. Ideally, you should start prenatal vitamins when you're planning to get pregnant.

3. Limit stress. Taking part in stress-relieving activities through mediation, reading, walking and limiting extra stress is important to keeping you and the baby healthy.  

4. Take pregnancy, childbirth, and newborn care classes. These classes offer expert advice and prepare you for what to expect so you can feel more reassured. They're also a great opportunity to meet other pregnant people who may be going through similar challenges.

5. Sleep! Aim for 6 to 9 hours every night, you may need some extra sleep, especially if  you're up throughout the night. Tip: Resting on the left or right side of your body will keep blood flowing well to the baby and ease swelling. For added comfort, try placing pillows between your legs and under your belly.

6. Stay hydrated. Try to drink plenty of water throughout the day. Staying hydrated supports healthy circulation, reduces swelling, and helps with digestion. Tip: Drink earlier in the day rather than closer to bedtime to reduce trips to the bathroom in the night that interrupts your sleep.

7. Get regular exercise. While it's important to rest during pregnancy, low-impact activities like walking, swimming, and prenatal yoga can improve circulation, boost energy, and reduce stress. Always check with your healthcare provider about what’s safe for you.

8. Attend all medical appointments. Prenatal checkups and screenings help ensure both you and the baby are healthy. Follow your care team’s advice closely and keep them informed of any changes.

9. Care for your emotional health. Pregnancy isn’t only physical, it’s emotional too. Journaling, mindfulness practices, or joining a support group can provide balance and reassurance.

   
   

Don'ts during pregnancy

Just as important as the things you should do are the things you should avoid. Certain habits, foods, and activities can increase risks during pregnancy. By steering clear of these, you’re protecting both yourself and the baby while ensuring a safer, healthier experience.

1. Limit coffee intake. Don't consume more than 200mg of caffeine, which is about the amount in one 12-ounce cup of coffee. Too much caffeine in pregnancy can increase your risk of miscarriage, low birth weight, and other fetal health problems. Make sure to check caffeine levels before you drink teas or other drinks that may contain caffeine. 

2. Avoid high-risk foods. It is important to avoid raw or undercooked meats, certain fish that are high in mercury (like swordfish and king mackerel), unpasteurized cheeses, and deli meats unless they are heated thoroughly. These can carry bacteria or toxins harmful during pregnancy.

3. Don't take ibuprofen, aspirin or naproxen. These include Advil, Motrin and Aleve. Acetaminophen (Tylenol) is safe in pregnancy, but you should take the smallest dose you need to treat your pain. Don’t take more than 4 g of acetaminophen in 24 hours.

4. Don't smoke, drink alcohol or use illegal drugs. These substances can harm the baby’s growth and increase risks of complications.

5. Avoid dangerous chemicals. These include cleaning solvents and secondhand cigarette smoke. At home, use cleaning products labeled natural or nontoxic. If your workplace involves industrial chemicals, let your workplace know you are pregnant to avoid exposure.

6. Avoid hot tubs, hot baths, and saunas. High temperatures can be harmful to the fetus and increase the risk of birth defects. The greatest concern is during the first trimester, when the baby’s brain and spinal cord are developing. Overheating in these early weeks has been linked to neural tube defects (NTDs), such as spina bifida and anencephaly. This risk is especially concerning because many people may use hot tubs before they even know they are pregnant, as the neural tube forms within the first six weeks after conception.

7. Don’t overexert yourself.  While staying active is important, avoid heavy lifting, high-risk sports, or strenuous activities that could strain your body. To avoid overheating, try exercising indoors to provide a safe and protected environment. Drinking lots of water before and throughout exercise to prevent overheating and dehydration. Suggested sports include cycling (on a stationary bike), swimming (the water provides buoyancy and a weightless environment for one to work on all the major muscle groups), yoga and pilates which are excellent stretching and strengthening exercises that can also improve mental health and reduce pain.

   
   

A Healthy Pregnancy Benefits Everyone

Following these do’s and don’ts helps create the safest, healthiest environment for a baby’s development and supports your own well-being. 

When it comes to surrogacy, every step you take toward self-care is also a step toward giving a family the greatest gift they could hope for.

If you've had a healthy pregnancy and would love to help a family learn more with  Babymoon Surrogacy. Our agency  provides ongoing medical guidance, emotional support, and compassionate care to help our surrogates feel confident and supported.

Important: This article is for informational purposes only. Always consult qualified professionals for guidance tailored to your individual situation.