At Sparkport Pharmacy, we are committed to helping expectant parents make informed choices about nutrition and exercise. Here’s a comprehensive guide to maintaining optimal health during pregnancy.

Essential Prenatal Vitamins and Supplements

During pregnancy, your body requires additional nutrients to support your baby’s development. Key supplements include:

  • Folic Acid – Crucial in the first trimester for preventing neural tube defects, supporting brain and spinal cord development. Ideally, start taking it before conception, as it is most essential in the early weeks of pregnancy.
  • Iron – Necessary to accommodate increased blood volume and prevent anaemia. Iron helps deliver oxygen to your baby and supports their developing blood supply.
  • Calcium – Vital for building your baby’s bones and teeth while maintaining your own bone density. Without adequate intake, your body will use its own stores to meet the baby’s needs.

Nutrient-Rich Foods for a Healthy Pregnancy

Maintaining a balanced diet during pregnancy is essential. Focus on these nutrient-dense food groups:

  • Lean Proteins – Include low-mercury fish (e.g., salmon), lean meats, eggs, legumes, and nuts. Aim for 75-100 grams daily to support your baby’s tissue growth and increased blood volume.
  • Whole Grains – Choose quinoa, brown rice, and whole wheat bread for sustained energy and essential B vitamins. These complex carbohydrates help combat pregnancy fatigue and provide necessary fibre.
  • Colourful Fruits and Vegetables – A variety of produce ensures a range of essential nutrients. Dark leafy greens provide iron and folate, while orange fruits and vegetables offer vitamin A for immune support.

Safe Exercise During Pregnancy

Regular physical activity offers benefits such as better sleep, reduced back pain, and improved mood. Safe exercise options include:

  • Walking – A low-impact cardio option that can be maintained throughout pregnancy. Aim for 30 minutes of brisk walking most days.
  • Swimming – Relieves joint pressure while providing a full-body workout. The buoyancy of water helps ease pregnancy discomfort.
  • Prenatal Yoga – Enhances flexibility, reduces stress, and prepares the body for labour. Look for classes specifically designed for pregnant women.

Important Safety Considerations

  • Always consult your healthcare provider before starting an exercise routine.
  • Stay hydrated and avoid overheating.
  • Listen to your body and stop if you feel discomfort.
  • Avoid contact sports and activities with a high risk of falling.

Foods and Activities to Avoid

For your safety and your baby’s health, avoid:

  • Raw or undercooked meat, fish, and eggs.
  • Unpasteurized dairy products.
  • High-mercury fish (e.g., swordfish, king mackerel).
  • Excessive caffeine (limit to 200mg daily).
  • Hot tubs and saunas.
  • High-intensity or high-impact exercises.

Visit Sparkport Pharmacy

Our trained pharmacists are available to help you choose the right prenatal vitamins and answer any questions about medication safety during pregnancy. We offer a wide selection of pregnancy-safe supplements and skincare products.

Every pregnancy is unique, and what works for one person may not work for another. Always consult your healthcare provider regarding your specific needs and circumstances.

Stop by Sparkport Pharmacy today to speak with our knowledgeable staff about the best supplements and wellness products for your pregnancy journey.