Healthy Pregnancy

Healthy Pregnancy: How to Rock That Bump Like a Superstar!

Congratulations, mama-to-be! You’re growing a tiny human, and that’s no small feat. Pregnancy can feel like a rollercoaster ride of excitement, cravings, and yes, a few uncomfortable moments. But don’t worry—we’ve got you covered. This blog is your ultimate guide to rocking a healthy pregnancy with confidence, all while keeping your vibe fun and fabulous.

Let’s get into it: A healthy pregnancy isn’t about “perfection” or “bouncing back” immediately after birth. It’s about nourishing your body, taking care of your mental health, and enjoying the journey as much as possible. Ready to dive in?

Healthy Pregnancy

Eating for Two (But Not Literally)

You’ve probably heard the old saying, “You’re eating for two.” But let’s be clear: You don’t actually need to double your food intake. What you really need to focus on is nourishing both you and your baby with the right foods.

Superfoods for Super Moms

Pregnancy is a time to fuel your body with the good stuff. Here’s a quick list of superfoods to include in your diet to keep both you and your baby thriving:

• Leafy Greens: Spinach, kale, and Swiss chard are packed with iron, calcium, and folate—key nutrients that are essential for your little one’s development.

• Salmon: Rich in omega-3 fatty acids, which help support brain and eye development for your baby. (Just make sure it’s cooked! No raw fish allowed, sorry.)

• Berries: Antioxidants galore. Plus, they’re a sweet snack that won’t cause blood sugar spikes.

• Greek Yogurt: Full of calcium for strong bones, and a great source of protein.

• Avocados: Healthy fats for your heart, plus they’re packed with potassium to help with cramps and bloating.

Hydration, Hydration, Hydration

Water is your BFF during pregnancy. Aim for about 8-12 cups of water a day to stay hydrated and support your body’s increased blood volume. You can also sip on:

• Herbal teas like ginger or peppermint (great for nausea!).

• Coconut water for a hydrating boost of electrolytes.

• 100% fruit juices (just remember—moderation is key).

Taking Care of Your Body: The Pregnant Glow Is Real

Pregnancy does a lot to your body, and some of those changes might leave you feeling a little... “uncomfortable” at times. But don’t worry—what you’re going through is completely normal. Here are some tips for keeping yourself feeling good throughout the process:

Get Moving, Mama!

Yes, exercise is safe during pregnancy—but always check with your doctor first. Staying active during pregnancy can help you maintain energy, improve circulation, and reduce swelling. Prenatal yoga is especially amazing for stretching, deep breathing, and relaxing.

If yoga isn’t your thing, try walking or gentle swimming to keep moving.

Taking Care of Your Skin

Let’s face it: pregnancy can do a number on your skin, whether it’s stretch marks, acne, or the infamous “pregnancy mask.” But don’t stress! Most of these changes are temporary.

• Moisturize: Keep your skin hydrated to help with stretch marks. Shea butter, coconut oil, and vitamin E are all good options.

• Wear sunscreen: Protect your skin from dark spots and sun damage. Trust us, future you will thank you!

  
  

Get Your Sleep On

Getting good rest during pregnancy is important, but let’s be real—sometimes sleep can feel like a distant dream. Try these tips to get more Zzz’s:

• Sleep on your left side to improve circulation and reduce swelling.

• Use pillows to support your back and belly. A body pillow can work wonders!

Mental Health: A Happy Mama = A Happy Baby

Pregnancy is as much about your mental well-being as it is about physical health. It’s normal to have emotional ups and downs, and it’s okay to not feel “on top of the world” all the time. Here are some mental health tips to keep your vibe as positive as possible:

Talk It Out

Don’t bottle up your feelings. Whether it’s your partner, friends, or a therapist, talking to someone you trust can help relieve anxiety and stress. Pregnancy hormones can make you feel all over the place sometimes—don’t be afraid to ask for support!

Mindfulness and Meditation

Pregnancy is the perfect time to embrace mindfulness. Try taking a few minutes a day to focus on your breathing and center yourself. Meditation apps are a great way to relax and calm your mind when things feel overwhelming.

What to Avoid: Pregnant and Loving It, Without the Worry

It’s easy to get a little overwhelmed by the “don’ts” during pregnancy, but don’t worry—we’ll keep it simple. Here’s a quick list of things to steer clear of to keep both you and your baby healthy:

• No raw fish or meats: That sushi craving? Wait until after delivery.

• Limit caffeine: Aim for no more than 200 mg per day (about one small cup of coffee).

• Stay away from unpasteurized dairy: It can carry bacteria that are harmful to your little one.

• Avoid high-mercury fish like swordfish, king mackerel, and shark.

Preparing for Baby: The Countdown Begins!

While you’re busy enjoying your pregnancy, it’s also a good idea to start thinking about preparing for your baby’s arrival. Here’s a short list of things you can do in the later stages of pregnancy to prepare for the big day:

• Take childbirth classes: Whether in person or online, they’re a great way to get prepared for labor and delivery.

• Pack your hospital bag: Make sure you have all the essentials—snacks, toiletries, and your favorite cozy socks!

• Start setting up baby’s nursery: Even if it’s just a corner of your room, it’s exciting to get ready for baby’s first space.

Final Thoughts: You’ve Got This, Mama!

Pregnancy is a beautiful, crazy ride, and there’s no one-size-fits-all rulebook for how to do it right. But one thing is for sure—you’re doing an amazing job. Whether you’re glowing or just trying to survive the third trimester, remember: a healthy pregnancy is about balance, self-care, and listening to your body.

Stay active, eat well, hydrate like a queen, and take plenty of breaks. You’ve got this, mama!

Book an appointment with Dr. Kameelah Phillips today at Calla Women's Health, the leading female menopause specialist in NYC!​

Dr. Kameelah Phillips is affiliated with Lenox Hill Hospital in Manhattan, New York. As a NAMS Certified Menopause Practitioner (NCMP), she focuses on patient care throughout all life stages, specializing in menopause and midlife healthcare.