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1. Take a supplement
Start taking a daily folic acid supplement straight away. Folic acid is an essential
nutrient that protects your baby against brain and spinal cord problems such as spina
bifida.
You need a 400 microgram (mcg) supplement of folic acid . You can buy these over
the counter from pharmacies or supermarkets.
It's also recommended that you take a supplement containing 10mcg of vitamin
D every day. Pregnancy multivitamins usually contain both of these so you may wish
to take Pregnancy multivitamins instead of the above. Please check with the
pharmacist if unsure.
It’s never too late to give up, and if you need help, talk to your midwife or doctor.
They’ll be able to put you in touch with your local stop-smoking support scheme. You
can also call the confidential NHS Smoke free advice line on 0300 123 1044 or visit
their website.
We don’t yet know much about the effects of using e-cigarettes while pregnant, but it’s
safest not to use one as the vapour usually contains nicotine and other toxins. If you’re
using an e-cigarette to help you quit smoking, speak to your midwife about
alternatives.
Go to our quit smoking section for information and support about quitting.
If you regularly have more than 200mg of caffeine a day during your pregnancy, it
could increase your risk of miscarriage.
This 200mg limit includes all sources of caffeine, so as well as coffee you’ll need to
include teas (including green tea), cola, energy drinks and chocolate.
It may surprise you to know that you don’t need extra calories in your first trimester or
second trimester. But you will need to avoid certain foods in pregnancy, because they
may contain bacteria, parasites or toxins that could harm your baby. This includes
some cheeses and unpasteurised dairy products, raw or undercooked meat, liver and
pate, and raw shellfish.
You can eat raw eggs or lightly cooked eggs, as long as they have the red British Lion
Quality mark.
Snacking on plain biscuits, crackers or breadsticks may help. Your sickness should
ease between 16 weeks and 20 weeks.
If you are vomiting many times a day and are unable to keep anything down, contact
your doctor or midwife as soon as possible. You may have severe morning sickness,
known as hyperemesis gravidarum.
Try to get to bed at a reasonable time every night and get up at roughly the same time
every morning. This will help your body understand when it’s time to sleep. If you’re
not sleepy, unwind on the sofa with a book or soft music. Turn off your phone and
forget about work. Once your baby arrives, a little R&R will be hard to come by, so
enjoy it while you can.
It's also a good idea to get used to sleeping on your side now. As your bump grows,
lying on your stomach will not be comfortable, and lying on your back can affect the
blood supply to your baby. In fact, by the third trimester, sleeping on your side reduces
the risk of stillbirth compared to sleeping on your back. So, it’s well worth getting into
the habit now.
The sonographer will check your baby’s heartbeat and tell you when your baby is due.
The scan usually lasts around 20 minutes but may take longer if you have to wait for
your baby to wriggle into a better position.
12. Exercise
Regular exercise can help you to cope with the physical and mental demands of being
pregnant. As long as you feel comfortable, there’s no reason why you can’t continue
your usual exercise habits while pregnant. You’ll also find it easier to manage
your weight gain if you stay active.
Read more about how exercise can help you during pregnancy and learn which
exercises are best for you to do.
13. Do chores safely
Be cautious when using household chemicals and cleaning products. Wear gloves
and avoid direct contact with products that have strong fumes and warning labels.
When you’re cleaning, keep your windows open and try not to use products in aerosol
cans.
Think about whether your job will affect your pregnancy, especially if you work with X-
rays or chemicals.
If you haven’t been shown how to do pelvic floor exercises during your antenatal
appointments, ask your midwife about them at your next visit.