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6. Begin doing pelvic floor exercises
It's very common for women who are pregnant or who have had children to experience stress incontinence; when small amounts of urine leak out during activities, including sneezing, laughing and exercise. You can help prevent this happening by doing pelvic floor exercises, starting before you get pregnant or during pregnancy.
The pelvic floor muscles are the hammock of muscles at the base of your pelvis that support the bladder, vagina, and rectum. They can feel weaker than usual in pregnancy because of the extra pressure upon them, and because the hormones of pregnancy cause them to slacken slightly.
Your pelvic floor can be toned and strengthened by a daily exercise pattern. Current recommendations are that you should do pelvic floor exercises eight times, three times a day. Read our article on pelvic floor exercises during pregnancy for more information on how to do them properly.
7. Limit your alcohol intake
Since any alcohol you drink rapidly reaches your baby via your blood stream and placenta, you may decide to cut it out completely, or at least to monitor the amount you consume.
The Royal College of Physicians, and more recently, the Department of Health, recommend that pregnant women play it safe by steering clear of alcohol. The Royal College of Obstetricians and Gynaecologists and the Food Standards Agencyrecommends, if you do decide to drink, a limit of one or two units of alcohol, no more than once or twice per week, and not to get drunk.
Women who drink heavily (over six units a day) on a regular basis during pregnancy are known to be at greater risk of giving birth to a baby with fetal alcohol spectrum disorders (FASD), which describes problems ranging from learning difficulties to more serious birth defects.
8. Cut back on caffeine
Coffee, tea, and cola-style beverages are mild stimulants, and although the research evidence is not clear, some researchers feel that too much caffeine may contribute to a risk of having a low birth weight baby, or increase your risk of miscarriage.
The current advice suggests that up to two mugs of coffee (equivalent to four cups of tea or five cans of cola) a day won't hurt your baby, although one study suggests that even low levels of caffeine can increase your risk of miscarriage.
As with alcohol, it's best to err on the side of caution and you may prefer tocut down on caffeine significantly, or switch to decaffeinated coffee, tea, or fruit juices, instead, particularly in the first trimester. A refreshing alternative is a glass of mineral water with a twist of lime or lemon.
9. Stop smoking
Women who smoke increase their risk of miscarriage, premature delivery, stillbirth, and cot death.
Smoking in the first trimester also slightly increases the risk of having a baby with a cleft lip or palate.
While it is best to give up smoking before you even try to conceive, any reduction in the number of cigarettes you smoke per day will give your baby a better chance. (Read more advice on how to quit smoking in pregnancy.)
10. Get some rest
The fatigue you feel in the first and third trimesters is your body's way of saying "slow down". A nap in the middle of the day may seem like a luxury you can't afford, but you and your baby will both benefit. If you can't sleep, at least put your feet up and relax for 30 minutes or more, in whatever way suits you best.
If backache is disturbing your sleep, try massage, aquanatal classes, or exercise classes specifically for back care. Exercise and relaxation can also help with sleep problems related to stress. Try relaxation techniques, which are safe in pregnancy, such as yoga, stretching, deep breathing, and massage. Always tell the teacher of any exercise or relaxation class that you attend that you're pregnant or choose classes tailored for pregnant women.