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Melinda Delisle-Clark
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Staying Healthy During Pregnancy:
Having a Healthy and Energetic Pregnancy When Everyone Else is Sick and Tired!

 by Melinda Delisle-Clark, AAHCC

Click to order my FREE Pregnancy Health How-To Guide

It’s winter and the cold and flu season. For a pregnant mother, staying healthy is very important. A little effort can keep you enjoying winter and your pregnancy with abundant energy and good health.

Relax. Taking time to relax is essential. Fifteen minutes daily of prayer, meditation, journaling, massage, a warm bath or yoga is ideal, but even “mini-relax” breaks help a whole lot! For a mini-relax break: close your eyes (unless you’re driving) and take 3 slow, deep breaths. Then think about something pleasant, consciously relax your muscles, or talk to God for about a minute. Take another deep breath, smile, then open your eyes. Do this 2-minute relaxation three times a day, or whenever you feel the need.

Sleep. Avoid the temptation to stay up late or wake up early to get extra things done or visit. The lack of sleep runs our bodies down, causing us to get sick. Get to bed as early as possible, or, if you must have a late night, take a short nap in the afternoon.

Take a quality multivitamin. If your body doesn’t have the nutrition it needs, it can’t keep you healthy! Unless you grow everything in your backyard, it is no longer possible to get all the nutrition we need from our food. Experts say everyone should take a multivitamin/multimineral supplement daily to help maintain health and prevent disease. Choose a brand that is chelated, whole-food or food matrix, and take it every day.

Supplement other missing nutrients. The best nutrients for helping your body battle sickness, fatigue and aging are missing from both our food supply AND multivitamins. Even the best multivitamin available does not contain every nutrient your body needs. Add supplements to ensure you get these health powerhouses: antioxidants (anti-aging and cell repair), phytonutrients (defense against cancer and other diseases), glyconutrients (immune support and toxin removal), and phytosterols (hormonal support).

Drink water. Water helps remove toxins that can make you sick, and also helps maintain energy by keeping everything working well. As a bonus, lots of pure water helps your skin and lips stay soft. Drink less coffee, tea and soft drinks; they actually take water out of your body. Eight to ten glasses of pure water or 100% fruit and vegetable juices will help maintain your defenses through the holiday season.

Exercise. Moving your body helps you get rid of toxins and germs that make you sick. Daily exercise also gives you more energy, reduces stress, and helps you lose weight. Do a few stretches in the morning or while waiting in line, and take a 30-minute walk most days of the week. If a walk won’t fit, park in the first spot you see (yes, FAR away from the door) and make walking to and shopping in the mall your exercise! 

Eat good foods. Less than optimum nutrition makes us susceptible to colds and the flu. Make sure you are following your pregnancy diet (Brewer diet), including lots of fresh fruits and vegetables, low-glycemic carbohydrates and 75 – 100 grams of protein daily.  Also be sure to salt your food to taste.

 Eat treats sparingly. Pregnancy doesn’t mean you have to deprive yourself, so indulge your tastebuds! Just do so in small portions. The sugar and refined flours in most snacks and desserts add to your body’s burden and make you more likely to get sick, so minimize them. Treat yourself with one small dessert or snack daily. Ask me about healthier, all but guilt-free treats you can make (or buy).

 Know your limits. During pregnancy it is easy to over-extend ourselves. This leads to stress, fatigue, a poor immune system and eventually getting sick. Learn how to say “No.” When considering whether or not to add something to your “plate,” realistically estimate how much time it will take, then look at your calendar/planner and see where it would fit. If it wouldn’t, say no or decide what else will get crossed off the list.

 Be thankful and have fun! People who keep a positive outlook stay healthier than those who complain a lot. Find something good in every situation. You’ll enjoy life more and get sick less. Take the time each day to express thanks for all of the blessings in your life – especially your friends and family.

 If you do notice the start of a sniffle coming on (that sore throat, cough, stuffy nose, or other signs), pay attention RIGHT AWAY! The beginning is when your body can get rid of a cold the fastest, so immediately get extra sleep, lots of fluids, extra glyconutrients, a short walk, and lots of fresh fruits and vegetables. Be sure to avoid sweets, coffee, smoking, alcohol and soft drinks, as they interfere with healing. 

 I challenge you to use all of these tips consistently for 3 weeks. Find ways to sneak them into your day. Many of them are easy to do while out and about, others only require a change of mindset before they become routine. At the end of 3 weeks, see how much better you feel! Email me, and I’ll be happy to send you a questionnaire you can use to track the changes.

 Remember, the more you take care of yourself (and your baby!) the more you can enjoy this time. Have a happy and healthy pregnancy

 Melinda Delisle-Clark is a health researcher and certified childbirth educator. She has been studying natural health for 7 years. She lives in metro Atlanta with her husband and two children. Melinda writes the Amazing Pregnancy E-Newsletter. To subscribe, send an email to pregnancy-road-subscribe@topica.com.  Melinda can be reached for childbirth classes, healthy pregnancy workshops, or to order her Fantastic Pregnancy Workbook at 770-794-6861 or pregnancy@birthofafamily.com

©2004 Melinda Delisle-Clark
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