The 411 for a Healthy Pregnancy

In today’s digital age, finding reliable health information is more confusing than ever. A local OBGYN helps filter fact from fiction to help set healthy pregnancy goals.

“How much weight should I gain? Is fish OK to eat? Will sex hurt the baby? Can I still get my hair done? Can I work out? Do I really have to get rid of my cat?”

While pregnancy can be an incredibly exciting time in a woman’s life, it can also be extremely overwhelming. Trying to navigate the bombardment of information from endless sources, whether it be online or from well-intentioned friends, family and even strangers, can induce all kinds of anxiety. (What is it about being pregnant that encourages complete strangers to offer their unsolicited advice?)

Jennifer Donnelly, M.D. of Tulsa OB-GYN Associates is a board-certified physician who has been practicing medicine in Tulsa for 23 years. In her opinion, the best approach to a healthy pregnancy journey is a mutually respectful relationship where patients can self-advocate and have open discussions with their doctor with the shared goal of a healthy pregnancy.

“A move towards a holistic approach to healthcare has benefits in terms of preventing and not just treating illnesses,” Dr. Donnelly says. “On the other hand, traditional evidence-based medicine has led to significant advances. But I think there can be a balance between the two.”

Diet

An ideal pregnancy diet is not all that different from a healthy adult diet, focusing on fresh fruits, vegetables, whole grains, lean proteins and healthy fats.

However, there are certain foods that should be avoided, such as raw or undercooked meat and fish that are high in mercury.

“It’s a common misconception that you can’t eat fish,” Dr. Donnelly says. “Just don’t eat fish that have high mercury content such as swordfish and tuna. Salmon, trout and shrimp are all good choices, if you aren’t eating them raw.”

Other foods to avoid while pregnant include unpasteurized dairy products, unheated deli meats, alcohol and highly processed foods such as fast food or prepackaged food, as it can cause unnecessary chemical exposure.

“I also recommend that women take a prenatal vitamin to fill in any gaps with vitamins and minerals they aren’t getting in their food,” Dr. Donnelly says. “Vegetarians may need additional supplements as well.”

Exercise

According to Dr. Donnelly, exercise recommendations will vary by person, but in general, women with a low-risk pregnancy are encouraged to stay active and may even begin a new exercise routine, gradually working up to more intensity.

“A guide of 150 minutes (2.5 hours) of aerobic exercise per week is a good goal,” she says. “This could be five 30-minute sessions per week, or fewer sessions of longer length.”

Some exercises she says to consider are ones with a low risk of falling or injury, such as walking, stationary cycling, dancing, Pilates, yoga and swimming.

“Staying active in pregnancy can increase the likelihood of a vaginal delivery and lower the incidence of excessive weight gain, gestational diabetes, preeclampsia and a c-section.”

Resistance training such as bands and light weights are recommended in appropriate low-risk pregnancies, but heavy weightlifting or extreme exercise should be avoided or discussed with a doctor.

“Extreme exercises such as those done by elite and professional athletes may carry some risk to mom and baby,” she says.

Weight gain

Just like exercise, pregnancy weight gain recommendations vary as well. Dr. Donnelly says this should be a shared discussion between the patient and her doctor.

General guidelines state that women with a BMI under 24 should gain somewhere in the 28–40-pound range, while women with a BMI of 25 or higher may be counseled by their doctor to keep weight gain under 25 pounds, or in some cases, significantly less.

“It all starts with creating healthy habits with diet and exercise,” Dr. Donnelly says. “Those are the building blocks that will help maintain a proper weight during pregnancy and can help with weight loss after delivery.”

“Pregnancy is an ideal time to make healthy lifestyle changes that can have long-term health benefits,” Dr. Donnelly says. “The bottom line is building a trusting relationship with your doctor, where you are comfortable asking questions and advocating for yourself.”