Moms to Be

Regular prenatal visits are crucial for monitoring the health of both mother and baby. According to WHO guidelines, expectant mothers should receive at least 4 antenatal visits (minimum contact model) to:

• Monitor blood pressure and detect preeclampsia early
• Screen for gestational diabetes and anemia
• Assess fetal growth and development through ultrasound
• Identify risk factors and complications
• Receive counseling on nutrition, exercise, and lifestyle

Learn more: WHO Antenatal Care Guidelines

Proper nutrition during pregnancy supports fetal development and maternal health. Key nutrients include:

• Folic Acid: Reduces neural tube defects; found in leafy greens, legumes, and fortified cereals
• Iron: Prevents anemia; includes lean meats, beans, and fortified foods
• Calcium & Vitamin D: Supports fetal bone development; dairy, fortified plant-based alternatives
• Protein: Essential for fetal growth; eggs, fish, poultry, legumes
• Omega-3 Fatty Acids: Supports brain development; fatty fish (low-mercury), walnuts, flaxseeds

Consult your healthcare provider about prenatal supplements tailored to your needs.

For healthy pregnancies without complications, WHO recommends 150 minutes of moderate-intensity aerobic exercise per week:

• Walking, swimming, cycling, and prenatal yoga are safe options
• Exercise reduces gestational diabetes risk and improves cardiovascular health
• Maintain pelvic floor exercises to prepare for labor and recovery
• Avoid high-impact or contact sports and activities with fall risk

Always consult your healthcare provider before starting or modifying exercise during pregnancy.

Pregnancy can bring a mix of excitement and anxiety. It's normal to have concerns about:

• Fear of labor and delivery
• Relationship changes
• Body image and self-esteem
• Financial responsibilities
• Work-life balance

Seek support through: Prenatal classes, counseling, support groups, and trusted family/friends. Screen for prenatal depression and anxiety - these are treatable conditions.

Resources: UNICEF Parenting Support

Understanding what to expect during labor helps reduce anxiety and builds confidence:

• Take childbirth education classes to learn about labor stages
• Develop a birth plan with your healthcare provider
• Learn pain management techniques: breathing, positioning, massage, epidural options
• Identify your birth partner/support person
• Understand when medical intervention may be necessary

Things to avoid:

• Alcohol - no safe level during pregnancy
• Smoking and secondhand smoke exposure
• Illicit drugs and certain medications
• Unpasteurized dairy, deli meats, and raw seafood (listeria risk)
• High-mercury fish
• Extreme heat and heavy lifting

Infections to prevent: Zika virus, chickenpox (varicella), rubella, and influenza. Consult your healthcare provider about safe vaccinations.