What to expect and do, when you are expecting (pregnant).

6 min read


Photo by Josh Bean on Unsplash

There will be many lifestyle changes that you are expected to make as now you have to live for two, and you may wonder how drastic the adjustments you have to make in your daily life would be.

What’s more, you may probably have to think twice about things which you had never given a second thought to.

Let’s look at some of the lifestyle modifications you’d have to make as a soon-to-be mother:

  • Physical workout

You may be a little skeptical about whether or not you keep up with regular workout? Or should you even workout at all, and if you do, how is your body going to react/respond, etc.?

Let me help you with that:

  • Workouts are not only necessary but they are a must-do for most pregnant women.
  • Remember this mama-to-be-mantra: Always listen to your body and do not exercise to such an extent that it starts hurting, or your body is so exhausted that you just drop to the ground. Instead,  follow a moderate workout routine.
  • Caffeine

If coffee is what keeps you going throughout the day, as it does for many, then you may be wondering as to whether it is advisable to continue having coffee when you are pregnant.

Well, the answer is simple: Yes. But limit your intake to 200 mg/day or less.

Note: The caffeine doesn’t only come from your coffee but also from tea, dark chocolate (darker the chocolate, more the caffeine), caffeinated soft drinks, coffee ice cream, and so on. So, make a count of caffeine from everything you are having, and keep overall consumption to less than the limit I have mentioned above, and you will be good.

  • Alcohol consumption

It’s an absolute no! Not even in limited quantities.

Avoiding alcohol completely is the best recommendation to keep your body safe during this extremely important phase of your life.

If your spouse joins you in this commitment, then the ride will be considerably smoother.

  • Smoking

 Avoid smoking too. Maybe you don’t smoke but if people around you do, or the environment you are surrounded by has smoke-filled air, then your baby’s body is going to pick up nearly as much contamination as it would have if you had smoked.

  • Definitely no to drugs. No two ways about it!
  • Smart gadgets (phones, gaming devices, etc.)

You must now be curious to know what would be the implications if you are someone who spends almost the whole day on a laptop, mobile, or any of smart devices – for work, or just for fun.

Well, there is no research that suggests harm by such gadget usage but to be on the safe side, practice moderation.

Some good practices while handling gadgets or electronic devices:

  • Do not keep your phone near your waist. Keep it in the silent mode as research suggests that the buzzing sounds made by the gadgets may disturb the sleep-wake cycle of the baby.
  • Never use your phone while you are driving or even walking as it may cause distraction which increases the chances of you having a fall during pregnancy. Therefore, it is advisable to park your car/bike at a safe place and then talk over the phone, if you have to. Further, you can take the support of a wall or something while you are in malls, or the chairs or posts in parks if you are strolling or walking around there.
  • Microwave-enabled appliances

Many people use microwave appliances in their daily life. If you are one of them and are thinking whether you need to make any changes regarding this since you are pregnant, then here’s your answer:

Not really; though to be on the safer side – take all/adequate precautionary measures such as using only microwave cookware, covering the food with appropriate microwave-safe tops/lids, and using a paper towel.

Further, use only BPA-free (a chemical found in some plastic containers) bottles and containers.

Ideally, refrain from consuming canned foods, but if you are forced to then buy only those that come in BPA-free containers.

  • Pets

 This is the time when you have to think twice before cleaning the litter of your pet, especially of cats as we’ve heard about cat owners getting infected with certain diseases.

  • We don’t want you to let go of your pet. Instead, maybe it’s time to say to your honey, ‘ take care of the litter for these 9 months.’
  • It is also advisable to frequently get your pet checked for any active infections.
  • If you must do it all by yourself, then wear disposable gloves when cleaning, or gardening where your pet may have deposited its feces.
  • Household hazards

Your next worry could be how should I protect myself from the potential household hazards – worries about the cleaning products you use such as pesticides and repellents, and worries about even tap water.

So, here’s some advice coming your way to help allay your fears:

  • Do not breathe-in directly when in the vicinity of products that have strong odours or which involve fumes. Use a face mask or, make sure you are using them at a place with plenty of ventilation, or not use it at all.
  • Always ‘go-green’ while using any of the cleaning products. In fact, you can make your own bio-enzyme for cleaning purposes.
  • Check your tap water frequently for any contaminations like lead, etc. Look for symptoms such as an unusual craving for non-food items (a symptom for lead contamination).
  • Pest control and pregnancy can be completely compatible provided you take a few precautions. However, try not to hangout outdoors when chemicals are being sprayed outside for pest control, and do not forget to close the windows of your home.
  • Make sure you’ve closed the kitchen cabinets and all the closets tightly before spraying any pest control products in your home.
  • Indirect exposure may not cause much harm but long-term exposure might.
  • Air pollution can also be harmful. So, keep your indoor air clean. Have indoor plants that help in cleaning the air inside your home.

Here is some advice which you probably already know, but still,

  • Eat adequately, increase your intake of fruits and vegetables, and say no to junk food.
  • Get enough sleep.
  • Stay positive and spend your time relaxing.

Thank you,

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Author

Dt. Niharika Katkam (M.Sc., Nutrition and Dietetics)


 *Disclaimer: The diet plans, remedies, and other health-related suggestions published on this website are a collation of information on directions and advice from experts (dietitians and others) provided by the respective expert mentioned as the author of an article and, as such, are sourced from reliable and competent sources. However, both the experts themselves as well as the site owners/promoters request readers to consult their family doctor/physician before using the information on this site and also to exercise caution as necessary. By visiting this site and, by virtue of accessing any information from the site, site users indemnify, by default, the site owners/promoters, dietitians, experts, and affiliates, of any potential damage caused (in any form whatsoever). 


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