Health & Wellness

Top 8 Ways to Keep your Unborn Baby Healthy

Becoming pregnant is indeed a new chapter in your life. However, to guarantee joyful and smooth motherhood, a pregnant woman must take care of herself to ensure safe delivery and a healthy baby. 

If you are going to become pregnant or want to become pregnant soon, consider the following suggestions to enhance your health before, during, and after giving birth. This will increase the possibility of having a kid who is healthy and normal.

But, before going to the main subject, it is imperative to discuss when birth injuries occur.

The baby’s development in the mother’s womb is when health abnormalities are most likely to arise. Thus women must take additional care of themselves.

The organs grow between 15 and 60 days of gestation, the essential baby development phase.

Exposure to some foods, chemicals, and drugs during this period harms the baby, increasing the risk of congenital disabilities.

Birth defects can also occur during delivery because of difficult labour or medical negligence. Some birth injuries resulting in this manner are temporary and recede quickly, while some injuries are permanent and cause mental and physical disability. Brain injury during birth, characterized by trauma to the head and neck, is particularly harmful since it leads to cerebral palsy and nerve damage. Hence mothers must try to uphold a wholesome lifestyle and regularly consult their OB-GYN throughout pregnancy to help ensure the baby’s health.

Therefore, without further ado, let us go right to the point and examine it thoroughly.

Ways to Keep your Unborn Baby Healthy

Here are the best Ways to Keep your Unborn Baby Healthy:

1. Healthy Diet

Your diet matters a lot during pregnancy since you are responsible for providing nutrition to yourself and your baby to support growth and development. 

Poor nutrition results in deficiencies, which cause premature delivery and low birth weight. An average pregnant woman must increase her daily caloric intake by 300 calories, amounting to 2,500 to 2,700 total calories per day. This amount can vary further depending on your body statistics and exertion. 

Moreover, the notion that you are what you eat is particularly valid during pregnancy. Hence consider incorporating healthy foods containing a variety of nutrients in your diet at this time.

2. Folic Acid

Folic acid is a type of vitamin B that guarantees normal development of the brain and spinal cord of the fetus, preventing congenital disabilities such as spina bifida. 

It is also called folate and is rich in pasta, bread, and fortified breakfast cereals. The acid is also present in citrus fruits, cooked dry beans, and leafy vegetables, such as asparagus, broccoli, and spinach.

3. Calcium

A pregnant woman above 18 requires at least 1,000 to 1,400 milligrams of calcium per day for the healthy development of the fetus. 

Milk is a readily available and wholesome source of calcium and proteins. It contains around 300 milligrams of calcium in one cup and is laden with several vitamins and minerals that support and enhance overall health.

4. Avoid Toxins

Refrain from using addictive substances of any kind during pregnancy. Even a minute amount of tobacco or other drugs can negatively affect your baby’s development. 

Similarly, you should speak with your doctor whenever you take any medicine to confirm that it is appropriate for you.

Sometimes common medicines like aspirin are also detrimental to the fetus. Similarly, avoid exposure to toxic chemicals like mercury, asbestos, lead, and cleaning supplies.

5. Alcohol

Alcohol consumption during pregnancy is the foremost cause of congenital disabilities. The Centers for Disease Control and Prevention (CDC) advise pregnant women to reduce alcohol consumption during pregnancy.

All forms of alcoholic beverages are equally damaging, including beer and wine. Not avoiding alcohol during pregnancy results in Fetal alcohol syndrome (FAS).

6. Stay Hydrated

As a pregnant woman, you should try to have at least six to eight cups of fluids every day. It is advisable to have water, milk, and fresh fruit juices since fluids transport nutrients around the body to prevent early labour and painful constipation. 

Avoid caffeinated beverages such as carbonated drinks and coffee and, if possible, cut them out entirely because they can affect the fetus.

7. Avoid stress 

Parents can create a healthy prenatal environment by trying to decrease stress and condition themselves for the baby’s birth. Constant anxiety can harm the fetus because it triggers the mother’s body to release chemicals that hinder the development of the child’s brain. Some tension is unavoidable and healthy for the parents, but they should avoid persistent stress if possible.

One way to do this is to practice relaxation techniques. Try to visualize soothing images, control your breathing, and relax your muscles to relieve stress. Train yourself to use these relaxation techniques so you can remain calm during the labour and delivery process. 

In addition, try to dodge unnecessary conflict with others to avoid getting upset or angry. A negative environment will increase your stress during pregnancy. Instead, devise techniques to effectively handle a potential dispute by staying calm and postponing the discussion or asking a third person to mediate and prevent a conflict.

8. Regular Exercise

Contrary to what most people believe, some physical exertion is beneficial during pregnancy. A mild exercise, such as walking, can build stamina and strengthen muscles while providing a constructive outlet for alleviating stress. 

Other exercises that are effective during pregnancy are mild swimming and aerobics. They increase oxygen circulation around the body and promote fetal development. But it is essential to consult your doctor before opting for any exercise.


The list of habits you can adopt during pregnancy to guarantee that your baby stays healthy is quite long. If you are an expecting mother who wishes to keep her unborn baby safe and healthy, you can start implementing the steps discussed in the article above. 

Simultaneously you should also try to clock in at least eight hours of undisturbed sleep at night and maintain regular visits with your primary healthcare provider throughout your pregnancy to understand your health requirements and the specific needs of the developing fetus. 

After consulting your doctor try to follow the strategies, they outline to support your health during pregnancy.

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