Top Ten Tips for Expectant Mothers

New York midwife, Elizabeth Stein, passes along these tips for a healthy pregnancy:

1. Vitamins: Take prenatal vitamins with folic acid and essential fatty acids, starting 2-3 months before
conception (when you start having unprotected sex in order to get pregnant). Take at least 800 micrograms of
folic acid per day. Folic acid prevents open neural tube defects such as spina bifida. The neural tube closes
approximately day 24 of pregnancy. Also take a supplement of essential fatty acids (omega-3, 6,& 9) each
day. Essential fatty acids can be found in many foods, but have been added to most prenatal vitamins. They
have been shown to be good for babies’ brain and eye development, as well as moms.

2. Dental Health: Have a dental check up prior to conception to make sure there are no infections in your
mouth. This is important because bacteria in your mouth may cause preterm labor and preterm delivery
(premature baby).

3. Clean Living: Don’t smoke, drink alcohol or use street drugs. Cigarettes expose the embryo/fetus to over
200 toxic chemicals which can interfere with the growth of the baby, causing the blood vessels to constrict.
This constriction of the blood vessels causes an increase in blood pressure and a decrease in oxygen and
nutrients going to the developing fetus.

4. Sleep: Once pregnant, rest as much as possible. During pregnancy you should not take any sleeping
medication, but you can have a glass of warm milk to help you relax. 7 to 8 hours of restful sleep every night
is usually sufficient, although sometimes your body wants more sleep. A nap during the day or late afternoon
will provide a wonderful “pick me up.”

5. Stay Hydrated: Drink lots of water. At least two quarts of water a day is recommended. If dehydration
occurs during pregnancy, it can cause your mouth to feel dry and your uterus may cramp, which is very
concerning when pregnant. Also, avoid adding salt and sugar to anything you eat or drink.

6. Watch your weight: A pregnant woman’s goal should be to gain no more than 25-35 lbs. Being pregnant is
not a license to pig out and gain 40-50lbs or more. Nutrition during pregnancy is very important and a
meeting with a nutritionist can be helpful. Try to eat three servings of protein a day (3 ounces each, about the
size of a credit card). All protein should be thoroughly cooked. Also, eat lots of fruits and vegetables.
Carbohydrates are important too since they are the energy food (bread, rice, potatoes, pasta). Average calories
per day should be 1800-2000 and that includes the 300 extra for the pregnancy (per fetus).

7. Eat Small Regular Meals: Eat and drink within a half hour of waking and then every three hours (5-6 small
meals per day rather than three big meals). You need to have a continuous intake of food (known as grazing)
so your body can break it down to provide glucose to your pregnancy on a continuous basis. If you don’t eat
small, frequent meals you will feel very light headed (hypoglycemic).

8. Office Visits: Find a midwife (or physician) you are comfortable with and keep your appointments.

9. Stay Informed: Bring a written list of questions to every visit. Questions may be whatever concerns you. Be
sure to discuss your expectations for labor and delivery (natural, vaginal, epidural, cesarean delivery) and
breastfeeding.

10. Know who will deliver you! Ask who will be delivering your baby. Will it be the midwife or physician you
see every visit or someone else in the practice? Sometimes midwives and physicians have cross coverage
among practices, so it is important to ask these questions and not assume your midwife or physician will be
there on delivery day.

About Elizabeth Stein
Elizabeth Stein, CNM, MSN, MPH, is a well known midwife. Through her practice, Ask Your Midwife, PC, Elizabeth works closely with her patients to educate, encourage, and empower them to make choices that enhance their overall health, pregnancy experience and strengthens their family. She combines current medical knowledge and modern technology with the caring inherent in midwifery.

Elizabeth Stein practices obstetrics and gynecology in New York City. She offers full scope care which includes prenatal care, labor and delivery, postpartum care, breastfeeding support, annual GYN exam, breast exam, Pap smear, HPV testing, HPV vaccination (Gardasil), family planning, STD screening and treatment,infertility treatment, perimenopausal and postmenopausal care.

To learn more about Elizabeth Stein and Ask Your Midwife, please visit www.AskYourMidwife.com.