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Pregnancy

What I Wish All Women Knew About Having a Healthy Pregnancy

Hethir Rodriguez - Certified Herbalist and Nutritionist
July 22, 2021
Reviewed by Christine Traxler, MD

Pregnancy is such a special time in a woman’s life. The excitement, the anticipation and the deep love that begins to grow for your developing baby are all amazing experiences. Pregnancy is one of the most important opportunities you will have to impact the health of your child for the rest of their life. Take this time to nourish and take care of yourself and your baby. To help you do just that here are my top 10 tips for a healthy pregnancy…

1. Eat essential fatty acids daily

Let’s start this list with an easy one. Fats are so vitally important – they are used to produce hormones, aid in the development of your baby’s nervous system and brain, and to reduce the risk of pregnancy complications and postpartum depression. Foods that are high in EFA’s (essential fatty acids) are fish, nuts and seeds. For extra insurance it is also suggested to add an EFA supplement such as Cod Liver Oil to the mix.

2. Drink plenty of fluids

Optimize your fluid intake with nutrient rich liquids besides water

Dr. Brewer was an obstetrician who specialized in reducing the chances of developing preeclampsia (a dangerous pregnancy complication) and preterm labor through diet by focusing on producing adequate blood volume. You should read about the Brewers Diet in its entirety, but two major takeaways are to eat a high protein diet and to drink plenty of fluids that contain nutrients. So, instead of just drinking large amounts of plain water – which Brewer states dilutes the blood volume – drink organic milk, fresh pressed juices, smoothies or pregnancy tonic teas in addition to water.

3. Take a prenatal multivitamin before & during pregnancy

You’ve heard this one before but it is worth repeating because of how important it is. Taking a prenatal vitamin daily is an easy way to insure that you are getting all of the important nutrients needed for the many different and miraculous stages of pregnancy. If you are preparing for pregnancy, begin taking your prenatal beforehand to make sure you have adequate levels of b12 and folic acid during the critical fertilization and cell division stage of early pregnancy. This is the time in pregnancy when deficiencies in folic acid could cause major developmental issues for baby such as spina bifida.

4. Vitamin D is important

Vitamin D has been a hot topic in the health world for years now, but it still has not changed the fact that more people are deficient in vitamin D than those who have adequate levels. Vitamin D is important during pregnancy because it helps to regulate the absorption of calcium and phosphate in the body. Healthy levels of these nutrients are needed for healthy bone formation in your baby. Research shows that supplementing with vitamin D3 during pregnancy will help to promote healthy bone-mass for children later in life. Low levels of vitamin D have also been linked to an increased risk of preeclampsia, gestational diabetes and preterm labor.

5. Prepare for the postpartum period

When I was pregnant so many friends and family members would ask about our plans for the birth. Where, with whom, would I choose medication, etc. While the birth is important it just felt weird to me that so much attention/preparation is paid to the birth, but little-to-no attention or preparations are made for the postpartum period.

The postpartum period, or fourth trimester as some call it, is such a special and delicate period which deserves attention and planning. You would think that giving birth would finally be the end of all the hard work your body has to go through, but things are not quite done yet. Over the first couple of months postpartum your body transitions from growing and developing a baby to nourishing your baby, while also transforming back to its non-pregnant self. Your hormones are changing, your uterus is shrinking, your breasts are producing milk, your skin is repairing, and your blood volume is changing dramatically; you are healing from birth.

Take time to make a postpartum plan. How long will you stay in bed and just focus on breastfeeding your baby, bonding and resting? Prepare frozen meals ahead of time so you have nourishing foods to eat those first few weeks. Make a decision ahead of time how long you will do this for and make arrangements for your household tasks to be taken care of.

There are three books I enjoyed and got many ideas for planning my postpartum period:

  • Natural Health after Birth by Aviva Romm
  • A Natural Guide to Pregnancy and Postpartum Health by Dean Raffelock
  • After the Baby’s Birth… A Woman’s Way to Wellness by Robin Lim

6. Study and prepare for breastfeeding

If you have done any research online or read any breastfeeding books you will come away from your research knowing two things – its hard to breastfeed and not everyone can do it. That’s pretty dismal. If I were to choose the main ‘facts’ about breastfeeding for you to remember they would be:

1.


2.


3.


4.


5.

It may be helpful to plan on having a lactation consultant visit you the first couple of days after you give birth to help with any questions you may have. Many hospitals have them on staff or your midwife can suggestion one. You think something so natural and necessary for survival would be easy to do, but it is a learning process. Even monkeys have to learn from one another how to breastfeed.

I would also suggest having a friend who has breastfed on your speed dial. I know being able to call my girlfriend Dalene those first couple of days after birth were sooo helpful, especially when my milk was coming in and hormonally/emotionally I was a wreck. I’m all better now!

7. Find a practitioner you love

When you first find out you are pregnant it is all so very exciting, but soon after you will have the job of picking your practitioner. Will you use an OBGYN or a Midwife? Will you give birth at home or the hospital? This is one of the most important decision you will make for your pregnancy and birth.

Take the time to research your options and bring a list of questions to your first meeting with your potential practitioner candidates. Not all doctors are the same and not all midwives are the same. Their beliefs about birth will have an impact on the type of birth you end up having. Their beliefs about nutrition will have an impact on the health of your pregnancy.

Pick someone you like, who has good bedside manner, but also make sure they are supportive and believe in the type of birth you want. If you chose a doctor and they said ‘yes’ to all of the items that are important to you, but you are starting to see glimpses of an attitude that is of the contrary, don’t be afraid to change practitioners. You are hiring them for a service; a very important one at that. So take the time to find a practitioner you love, you are going to be spending a lot of time with them and the health of your pregnancy and birth depend on it.

8. Drink pregnancy smoothies

This one is easy and fun. Sometimes during pregnancy it is going to be hard to keep food down, or certain foods are going to be unappealing. Pregnancy smoothies are an easy way to get nutrients into your diet. You can add greens, yogurt, protein, etc. to your smoothies, which will help you to meet your daily nutritional quota.

When I was pregnant my appetite was ferocious. I was also following the Brewer Pregnancy Diet and had to consume a lot of protein servings, calcium and greens. I found pregnancy smoothies to be an easy way to get my nutrients in and satiate my appetite. For some ideas on what to put into a pregnancy smoothie and how to make one check out my article ‘Pregnancy Smoothies 101’.

9. Eat plenty of protein

Earlier I mentioned the importance of protein in the pregnancy diet. Proteins are required for their amino acids which are the building blocks of the body’s cells. During pregnancy your baby is developing at such a rapid rate, adequate protein levels on a daily basis are essential and necessary.

The recommended grams of protein a day will vary depending on your weight, but a minimum of 70 – 90 grams is the normal range. On the Brewers Diet you will be recommended to eat even more. When you begin trying to eat more protein you may find it hard at first. Before pregnancy a typical woman eats around 45 -50 grams of protein per day.

Learning which foods are high in protein will make it much easier for you as you plan meals and snacks throughout your day. Make sure to include a range of protein foods in your diet. Some ideas are: Meats, greek yogurt, nuts & seeds, fish, beans, eggs, cottage cheese, cheese, whole grain bread, and spirulina. I also found using a protein powder in smoothies to be indispensable. I really love whey protein powder.

10. Rest

Your body may be forcing you to get rest by being utterly exhausted. Listen to your body and take the time to rest. You may have to adjust the pace of life you are used to moving at now that you are pregnant. This is also a good time to get massages and take on more relaxing types of exercises such as walking, swimming or yoga.

Pregnancy is such a sacred time in life. Take the time to enjoy it and cherish the miracle that is occurring. Have a happy and healthy pregnancy!

References

  • Brewer, Tom, Dr. “Good Nutrition for Healthier Moms and Babies”. 2008 http:// www.BlueRibbonBaby.org
  • Barton-Schuster, Dalene “What to Eat During Pregnancy”. http://natural-fertility-info.com/what-to-eat-during-pregnancy.html
  • Barton-Schuster, Dalene “Folic Acid Vital For Preconception & Pregnancy”. http://natural-fertility-info.com/folic-acid-preconception-pregnancy.html
  • Vitamin D during pregnancy and breastfeeding. (n.d.). Retrieved from https://www.vitamindcouncil.org/vitamin-d-during-pregnancy-and-breastfeeding/
  • Vitamin D and Breastfeeding. (n.d.). Retrieved from http://www.breastfeedingnetwork.org.uk/dibm/Vitamin_D_and_Breastfeeding_Feb_2013.pdf

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About the Author

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Hethir Rodriguez - Certified Herbalist and Nutritionist

Hethir Rodriguez is the Founder and President of Natural Fertility Info.com. She has been a Certified Herbalist for over 19 years, holds a Bachelors degree (BS) in Nutrition Sciences. Since founding Natural Fertility Info.com in 2007, Hethir has written and co-authored over 1200+ articles on Fertility; and her research, articles, and guides have been read by over 40,000,000 people. Hethir has dedicated her life to empowering women with to take control of their health with natural therapies.

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@NaturalFertilityInfo

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🍓 Antioxidant Rich Fertility Smoothie Recipe:

Feel free to add some superfoods if you like (such as greens powder, protein, maca, etc..)

1C Mango
1/2 C Strawberries
1/2 C Blueberries
1/2 C Almond yogurt
Nut milk

➡️ Blend together and adjust liquid so it is a thickness you enjoy. Top with nuts or seeds if you are making a smoothie bowl. Enjoy!

🍹If you would like to learn more about eating for your fertility type in FOOD and I will send you a link to my 21 Day Fertility Diet Challenge. 👇👇

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☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.

It’s a soothing and effective fertility tea that provides just the right mixture of beneficial fertility herbs designed to help:

1️⃣ Nourish the uterus*

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5️⃣ Support hormonal balance.

Type ‘TEA’ in the comments below if you would like 10% off your first order or Reproductive Support Tea and I will DM you a discount link. 👇👇

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👇3 Ways To Naturally Support Ovulation 👇

Lack of ovulation is one of the most common causes of infertility.

BUT you can help support your body to regularly ovulate again when hormonal health is found.

Here are some steps you can take to support yourself….

1️⃣ Eat healthy fats like avocado, chia, flax, nuts & seeds

2️⃣ Eat an abundance of whole foods 🥦🍉🥗🍇

3️⃣ Increase circulation to the reproductive system through exercise, Self Fertility Massage and castor oil packs.

👇 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the steps you can take to support your fertility cycle. 👇

#ovulation #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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🌱 Ashwagandha is one of my favorite herbs for stress support while trying to conceive. 

It is easy to use and the calming effects can be felt pretty quickly after starting the herb. 

➡️ The hormonal support results take a bit longer, as with any hormone supportive herb, but is wonderful for both women and men who are experiencing high stress and hormone imbalances. 

Type ASH in the comments below and I will share which Ashwagandha I recommend and how to use it for fertility support. 👇👇

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A: Swipe left for our answer...

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⭐ 3 Benefits of Vitex for Fertility…

1️⃣ Regulates hormones: Vitex, also known as chasteberry, is known to regulate the production of hormones such as luteinizing hormone and prolactin, which can help to balance out estrogen and progesterone levels, promoting fertility.

2️⃣ Improves ovulation: Vitex can help to regulate the menstrual cycle and improve ovulation in women with irregular cycles or polycystic ovary syndrome (PCOS).

3️⃣ Decreases symptoms of PMS: Vitex can also help to reduce the severity of symptoms associated with premenstrual syndrome (PMS), such as cramps, breast tenderness, and mood swings, which can improve overall health and well-being.

Want to know which Vitex I recommend and how to use it? Type VITEX in the comments below 👇

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1️⃣ Regulating menstrual cycles: Red raspberry leaf is believed to help balance hormones and regulate menstrual cycles, making it easier for women to conceive.

2️⃣ Strengthening the uterus: Red raspberry leaf is rich in vitamins and minerals, including iron and vitamin C, which are believed to help strengthen the uterus and prepare it for pregnancy.

3️⃣ Improving egg quality: Some studies suggest that red raspberry leaf may improve egg quality and increase the chances of conception.

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🧪 Xenohormones are chemicals that mimic the effects of hormones in the body. 

They can disrupt the endocrine system, which controls the production, transport, and function of hormones. 🚫

This can lead to a variety of health problems, including fertility issues. 

Examples of xenohormones include certain pesticides, plastics, and phthalates. 🕯️

Exposure to these chemicals can affect the production of hormones such as estrogen and testosterone, which play key roles in fertility. 

Xenohormones can also affect ovulation and implantation of a fertilized egg, leading to infertility. 

It would be best to avoid these chemicals as much as possible. 

👇👇To  learn more about which chemicals to avoid and which products are most important to replace type in ‘TOXIC’ in the comments below to get my guide to Creating a Healthy Home for Fertility Pregnancy & Family 👇👇

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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The body is always giving us feedback to what is happening inside. How regularly you go to the bathroom shares a lot about your digestive health.... as does a bloated belly or gas. Your period or monthly cycle can share a lot about your hormonal state. Your skin can share how your liver is doing. And so on. What have you learned from listening to your body?

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🕯️Chemicals in candles, such as paraffin and phthalates, can release volatile organic compounds (VOCs) when burned. 

Some research suggests that certain VOCs, such as phthalates, may disrupt hormone balance by mimicking estrogen and other hormones in the body. 🚫

It’s always a good idea to choose candles made from natural materials, such as beeswax or soy wax, which produce fewer VOCs. 🐝

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Preparing for pregnancy is one of the best steps you can take for a healthy pregnancy and child. Here are some steps to help you get started…. 👇

1️⃣ Eat a diet high in fiber. More fruits and veggies

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Fertility charting will help you to understand your current hormonal state, when or if you are ovulating and other information about your cycle that will help to bring clarity to your fertility path. 

3️⃣ Fertility Cleanse 1-2x per year

The first phase of the Fertility Cleanse is a great way to help support the liver in it’s natural ability to get rid of excess hormones. The second phase focuses on the uterus and helping the uterus to cleanse and increase circulation.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Ovulation may come a day before or a day later even in normal some cycles. 

We actually expect to see natural variations between menstrual cycles. 

Early ovulation can be concerning, however, when/if it consistently happens. 

➡️ If you would like to learn what you can do to help balance a short follicular phase type EARLY in the comments below and I will send you a link to my guide….👇👇

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Are you experiencing fibroids? 👇 Type FIBROID in the comments below and I will send you a link to my natural guide. 🌱

#fibroid #fibroids #naturalfertility #fibroidfertility #fibroiddiet

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Intimacy may not be something at the top of your mind with everything else you are doing to TTC. But connection with your partner and you feeling.... good is important. Here are some natural ways to support libido if the stress of baby making has made things tense in the bedroom.

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When in doubt get it checked out. 

One of the most common reasons I suggest women to see their doctors is when they are experiencing  a heavy period that doesn’t stop after 5-7 days and has heavy flow. 

There are many different reasons this could be happening, but we first want to make sure it isn’t something that requires medical assistance before going on to healthy lifestyle support.

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Ovarian cysts are more common than you think, and there are ways you can support your body naturally. Type CYSTS in the comments below and I will send you the natural steps you can take to support your self.
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