Women's Health

Maternity

Lifestyle Changes

One of the biggest fears most women face after making the decision to start a family is whether they will have a healthy baby. The good news is: there are steps you can take to increase your chances. There are many important lifestyle changes you should make before conception to help ensure you have a healthy baby as well as a healthy pregnancy.

Be Active, Be Healthy

Get Your Exercise... Exercise for Childbirth is a class designed to strengthen key muscles used in childbirth. Fit moms to Be is a fitness class designed especially for pregnant and postpartum women at the Center for Lifetime Wellness. For more information call 585-760-6600.

You will do yourself a big favor by exercising before you conceive and throughout your pregnancy. Exercising before you become pregnant will help you achieve a healthy weight, will help you reduce stress and can even increase your chances of becoming pregnant.

If you are already involved in an exercise routine, you should consult with your health provider to determine if any modifications need to be made. There are many low impact exercises, such as walking, swimming or riding a stationary bike, that are perfect for expectant mothers. Stay away from contact sports that could increase your risks of falls or injuries. Exercising during pregnancy strengthens and tones muscles, relieves aches and pains, increases cardiovascular function and can even decrease the time you'll spend in labor.

Women who have a complicated pregnancy, or are not currently involved in an exercise routine, should consult with their health provider before starting any exercise.

Moderation is Key

Consult your gynecologist before starting any exercise regimen and remember to exercise in moderation and drink plenty of water. If you become overheated or have a hard time carrying on a conversation you should stop. If you have a high-risk condition you will need an individually designed program.

Contact your doctor if you experience any of the following:

It's Not Worth the Risk

There's no better time than when you're trying to become pregnant to give up your bad habits. Drinking and smoking, even in moderate amounts, pose a great risk to a developing fetus. Just one exposure to high levels of ethanol (the alcohol in beer, wine and spirits) can kill nerve cells in a developing brain and can cause Fetal Alcohol Syndrome which is leading known cause of metal retardation and birth defects.

Tobacco can also endanger your pregnancy. Women who smoke are in danger of damaging their reproductive systems–it can reduce the number of eggs in your ovaries, impair the function of fallopian tubes and increase the risk of pelvic inflammatory disease by altering immune function. Smoking is also the leading cause of bleeding, miscarriage, low birth weight and premature delivery and has been found to increase the risk of Sudden Infant Death Syndrome (SIDS).

Eliminate Stress

Preparing your mind for pregnancy is just as important as getting prepared physically. Try to eliminate as much stress from your daily life as possible. Channel your worries or anxieties into more constructive behaviors–try taking a class or make a point of talking with other women who have been through it before you. The American Psychological Association has done research showing that optimism can reduce a woman's chance of giving birth to a low birth weight baby. It makes sense since optimistic women exercise more frequently, are in better emotional health and lead less stressful lives.

Travel

Most women can travel safely until the latter part of pregnancy. You should ask your doctor about your travel guidelines. When planning a trip, make sure you know where to go if there is an emergency away from home. Check with your insurance company about what to do if you need emergency care outside of your coverage zone.

General travel guidelines include: