Wellness Café

What to expect when you’re expecting

Jan 25, 2025

Becoming a mom doesn’t happen at the moment of birth. From the minute you start thinking about becoming pregnant to the first time you hold your precious baby in your arms your journey is filled with choices.

With Pregnancy Awareness Week in February, now’s the time to understand which decisions really matter. It’s not about choosing the perfect colour scheme, but about looking after your health.

Take care of yourself

A healthy pregnancy – for you and Baby – starts with self-care.

Eat better: Load up on lean protein (chicken, fish, lentils) – the building blocks for new cells – and plan meals with foods rich in:
- B12 and folic acid – broccoli, kale, chickpeas,
- iron – meat, poultry, beans, and
- omega-3 fatty acids – nuts, seeds, oily fish such as sardines.
Get moving: Regular exercise, like walking or yoga, boosts mood and builds muscle – you’re about to need all your strength. Struggling with common pregnancy complaints like constipation and insomnia? Getting active can help.
Rest up: Stick to a regular sleep schedule and have short breaks during the day.

Safety note: Always consult your healthcare provider before taking supplements, changing your diet or embarking on exercise while pregnant. Oily fish should only be consumed up to twice weekly.

Surround yourself with support

Get your team together and keep communicating. Everyone plays a role:

Partner, friends and family: For emotional and practical support.
Doctor and/or midwife: To guide medical care and monitor your and Baby’s health.
Doula and/or nurse: Nurses assist with medical care; doulas offer physical and emotional support.

Arm yourself with knowledge

Pre-existing conditions such as diabetes, kidney disease and high blood pressure can cause pregnancy complications. Stick to your regular medical check-ups and speak to your doctor or gynaecologist about any concerns.

Learn more about potential problems like gestational diabetes or pre-eclampsia so you know the warning signs.

Know your rights

South Africa’s laws protect pregnant women in the workplace and ensure access to healthcare.

You cannot be fired for being pregnant.
You are entitled to a minimum of four consecutive months of maternity leave.
You have the right to ask your healthcare team questions about your pregnancy’s progress and get explanations.

Prep for the big day

Having a birth plan eases anxiety and makes for a better experience. It’s not just about having a go-bag packed – consider things like:

How would you like to give birth and where?
Who will be with you?
What are your pain management options?

Remember: Life’s what happens when we’re making plans, so be flexible.

Understanding your choices already makes your pregnancy more fulfilling. You’re well on your way to becoming a mom!

Reference

Department of Health

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