A pregnancy, especially a first pregnancy, completely changes a woman's life and that of her partner. Along with the immense happiness of the news, doubts and fears—completely normal—can suddenly arise, and many of the certainties you once held may start to feel uncertain. Can you travel by plane? Can you keep eating the same foods as before? Do you have to stop practicing your favorite sport? These three, among many others, are common questions during pregnancy. As you can see, you're not the only one with these thoughts running through your mind.

In this article, we answer these questions and provide an extensive list of pregnancy recommendations to help you care for your health and your baby's.

Recommendations for pregnancy: what to do

• Take folic acid and iodine supplements : healthcare institutions recommend taking a vitamin supplement that includes folic acid and iodine throughout pregnancy and, if possible, starting one month before conception. Iodine deficiency is common among pregnant women, which means you may need up to 66% more iodine.

• Follow a balanced diet: Taking care of your diet is essential at all stages of life, but especially during pregnancy. It's not about eating twice as much, as the myth suggests, but about eating twice as well. Aim for a balanced diet rich in vegetables, and treat ultra-processed products as the exception.

• Participate in low-impact exercise: Staying active during pregnancy supports your health and your baby's. In this regard, low-impact exercise is a recommended option to help you feel good and prepare your body for childbirth. Examples of low-impact exercise include walking, swimming, yoga, or practicing pilates.

• Continue with your sex life: Unless sex is painful or causes bleeding (in which case you should consult your gynecologist), maintaining a sex life is highly recommended, as it can be a powerful source of endorphins and well-being.

• Dental care: The hormonal changes your body goes through during pregnancy can disrupt the oral bacterial flora, making gum inflammation and bleeding more common. Brush your teeth after each meal to help prevent inflammation, and don't hesitate to consult your dentist if you have any questions.

• Take it easy: Pregnancy is your special moment. Enjoy it, slow down your daily pace, put work stress into perspective, take the opportunity to disconnect, and focus on caring for yourself and your little adventurer.

Recommendations for pregnancy: prohibitions

• Smoking and drinking alcohol : If you smoke or drink, pregnancy is a great reason to quit, since even small amounts (including being a regular passive smoker!) can have harmful effects on fetal development.

• Participate in high-impact sports: High-impact physical activities such as weightlifting, contact sports, or jumping—as well as others that involve jolts, sudden changes of direction, or pressure (horseback riding, alpine skiing, scuba diving)—can cause issues such as hemorrhages or premature labor. Therefore, if you regularly participate in these sports, it is important to stop practicing them at least after the first trimester of pregnancy.

• Drinking a lot of coffee: We know that, for a coffee lover, the idea of quitting can feel like a pipe dream. The good news is that you don't need to go to that extreme. healthcare institutions , however, recommend limiting caffeine during pregnancy to 150 mg/day, which is approximately one and a half cups of coffee.

• Eating certain foods: During pregnancy, it is essential to follow a healthy and balanced diet, avoiding restrictive diets in any case. This diet should avoid raw or undercooked meats, fish, and seafood; unpasteurized dairy products; unpasteurized soft cheeses; raw eggs (or foods containing them); pâtés and foie gras; processed meats; and large fish that contain very high levels of mercury, such as bluefin tuna, shark, or swordfish.

• Clean the cat's litter box: Cat feces can carry an infection called toxoplasmosis, which can affect the proper development of the fetus. Therefore, during pregnancy, delegate this responsibility to your partner or another family member. Don't forget to remind them to wash their hands thoroughly after cleaning the litter box!

• Self-medicating: Some medications may have contraindications during pregnancy, so before taking any medication, always consult your doctor or pharmacist.

• Excess heat: Saunas and jacuzzis, as well as long baths or showers with very hot water, can raise body temperature above 38.9 ºC, which, if maintained for more than 10 minutes, can have consequences for the fetus. During pregnancy, it is better to shower with warm or slightly hot water.

Recommendations for pregnancy: precautions

• Traveling by plane: Pregnancy is not a limitation for flying, except in specific cases such as hypertension, uncontrolled gestational diabetes, placental abnormalities, or a risk of preterm labor. If this is not your case, it is recommended that you limit flights starting from week 36 of pregnancy. Not because something will happen to the baby, but because as labor approaches, it's always better to be close to home!

• Vaccines: As a general rule, it is advisable to wait until after pregnancy to get vaccinated, but some vaccines are considered safe (flu, hepatitis B, meningitis, rabies, tetanus/diphtheria). Your doctor might recommend them if there is a high likelihood of exposure to a particular infection, or when the benefits of a specific vaccine outweigh the potential risks of the possible infection.

• X-rays: According to current evidence, the chances that X-ray radiation associated with radiographs will affect the fetus are minimal. However, if they are not strictly necessary, it is better to avoid them as much as possible and postpone them until after your baby is born.

• Teeth whiteners, self-tanners, and hair dyes: There is a lot of controversy regarding these products due to the high level of chemicals they contain. The reality is that, to date, there is no scientific evidence that they can affect pregnancy or your baby's proper development. Still, as the saying goes, “prevention is better than cure.” In other words: don’t do today what you can leave until after your baby is born.

We hope these pregnancy recommendations are helpful to you. Remember that during this vital stage, taking care of your health also means taking care of your little adventurer's health.