Baby bumps in the road
Ihave been vaguely following the media coverage of the Duke and Duchess of Sussex’s ‘‘Down Under’’ tour, and have marvelled at how well she seems to be coping with it all. In my early pregnancies, I remember feeling utterly exhausted, and just longing to sit down on the couch and have a nap by about 3pm every day.
No such luck it would seem for the duchess, who appears to have an insanely busy schedule that I simply wouldn’t have been able to contemplate at that stage. Yes, I am sure she has heaps of helpers surrounding her, but even so I think she’s doing a great job.
So, whether you are a princess consumed with the duties of a royal tour, or a more ordinary mortal like the rest of us, what should you do to look after yourself and your baby during those first few precious weeks?
Firstly, listen to your body. It is going through huge changes, and trying to come to terms with rapidly increasing levels of hormones. Those hormones can make you feel sick, emotional, as well as utterly exhausted. So if you feel like you need a nap, you probably do. That isn’t always possible because of the demands of other kids, work and life in general, but I would advocate for getting as much rest as you need. Funnily enough, the first trimester (the first 13 weeks of your pregnancy) seem to be the most tiring and once you hit the next part, the exhaustion often lifts, leaving you feeling much more your normal self.
Secondly, don’t read too many books about pregnancy or listen to every piece of advice you are given. Women have been conceiving and giving birth since time began. Yes, there are some things we now know that improve your and your baby’s wellbeing, but getting too consumed by the tiny details of it all often creates a huge amount of stress and anxiety – and surely that has to be bad for you both? That doesn’t mean you shouldn’t get advice or guidance, but do what feels right for you, rather than what everyone else thinks you should do. Listen to your doctor or midwife – hopefully they should be able to equip you with all the ‘‘sciencebased’’ information you need, and steer you down the right path.
Don’t get too hung up on what you can and can’t eat. The basic advice is to avoid anything that might cause an infection and possibly harm the baby. This includes obvious things such as salads or cooked meats that have been sitting around for a while, uncooked fish and shellfish, plus such things as unpasteurised cheeses, raw eggs and liver pates as they have a high vitamin A content.
A general rule of thumb is if you are using fresh ingredients, prepare it yourself and cook it well, you should be fine with pretty much anything you would normally eat.
The same cannot be said of alcohol. High levels of alcohol can lead to a condition known as Foetal Alcohol Syndrome, but we don’t really know yet the effects that smaller amounts could have on the baby. Current advice is to abstain completely during pregnancy, especially during the first trimester when your baby’s brain is at its most vulnerable.
In terms of other beverages, there isn’t a lot of evidence at present about herbal teas or other ‘‘health drinks’’. It is probably best to stick to really basic ones such as berry, peppermint or lemon, or make tea yourself using a fresh lemon and some mint.
Avoid combination tea products that could contain potentially harmful ingredients. There is conflicting evidence around the safety of caffeine in pregnancy, so current advice is to restrict your intake to around one cup of coffee a day. Make sure you drink plenty of water too as pregnancy can be really dehydrating.
Smoking is a definite no. It increases the rate of miscarriage, leads to delayed growth of the baby and premature delivery, as well as an increase in the likelihood of stillbirth. If you are pregnant, and
The duchess appears to have an insanely busy schedule that I simply wouldn’t have been able to contemplate at that stage in pregnancy.
a smoker, please talk to your doctor or midwife so they can help support you to quit.
You should try to exercise regularly though I know that’s hard when you are shattered. Keeping fit will not only help you maintain your optimum weight, but will set you up to cope better with the delivery of your baby. There isn’t really any type of exercise that isn’t safe (other than kick boxing or full tackle rugby!) but don’t get your heart rate too high for too long, unless you are fit to start with – a gentle approach to exercise is the key.
As soon as you know you are pregnant, or ideally in the months before you conceive, you should take folic acid supplements and iodine. Folic acid is essential for the healthy development of the neural tube, and iodine for brain development. Your GP or midwife can prescribe both these for you. Unless you are prone to either iron or vitamin D deficiency, or have a restricted diet for some reason, other supplements aren’t routinely recommended. If you do decide you would like to ‘‘top up’’ your nutrition for any reason with over-the-counter supplements, check with your midwife or doctor before doing so – even seemingly harmless things such as multivitamins might contain vitamin A that can be toxic to babies.
Lastly, look after your wellbeing. Pregnancy is a huge time of change, and although it can be a happy time, if you are exhausted, alone, feeling constantly sick or unwell, it can be overwhelming.
We know that being pregnant is a risk factor for developing depression, anxiety and even suicidality, so if you feel like you are not coping, please ask for help. Your midwife or doctor can refer you to a local specialist team who will be able to discuss treatment options with you.