Exercise
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain.
Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking) for as long as you feel comfortable. Exercise is good for your baby and your wellbeing.
Tips for pregnancy
- Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to.
- You should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you’re probably exercising too strenuously.
- If you weren’t active before you got pregnant, do not suddenly take up strenuous exercise
- If you start an aerobic exercise programme (such as running, swimming, cycling, walking or aerobics classes), tell the instructor that you’re pregnant and begin with no more than 15 minutes of continuous exercise, 3 times a week. Increase this gradually to at least four 30-minute sessions a week.
- For more information, visit NHS - exercise in pregnancy, or speak to your GP and antenatal team
Vaccines
Flu vaccine
There is good evidence that pregnant women have a higher chance of developing complications if they get flu, particularly in the later stages of pregnancy. One of the most common complications of flu is bronchitis, a chest infection that can become serious and develop into pneumonia. The flu jab will protect both you and your baby. The flu vaccine is normally available from September until around January or February each year. It is free for pregnant women.
If you’re eligible for the vaccine, try to have it as soon as possible so that you’ll be protected by the time the flu viruses are circulating in the winter. Don’t worry if you find that you’re pregnant later on in the flu season, though, you can have the vaccine then if you haven’t already had it.
Contact your midwife or GP to find out where you can get the flu vaccine.
The NHS has more on the flu vaccination for women.
Whooping cough (pertussis) vaccine
All women who are 28 weeks pregnant (ideally between 28 and 32 weeks pregnant) need the whooping cough vaccine. Getting vaccinated while you’re pregnant is highly effective at protecting your baby from developing whooping cough in the first few weeks of their life.
Talk to your midwife or GP and make an appointment to get vaccinated.
The NHS has more on the whooping cough for pregnant women.
Oral health
Some women get swollen and sore gums, which may bleed, in pregnancy. Bleeding gums are caused by a build-up of plaque on the teeth. Hormonal changes during pregnancy can make your gums more vulnerable to plaque, leading to inflammation and bleeding. This is also called pregnancy gingivitis or gum disease.
Dental care is free during pregnancy and until one year after your due date. To get free dental care, you need to apply for a maternity exemption certificate (MatEx). Ask your doctor, nurse or midwife for form FW8. You complete parts 1 and 2 of the form, and your doctor, midwife or nurse signs it to confirm that the information you’ve given is correct.
You can search for a dentist, on NHS - find a dentist.
GPs, midwives and maternity services
A GP deals with a wide range of health issues including general health advice, contraception, maternity services and vaccinations. If the GP can’t help, they may refer you to a hospital for tests or treatment, or to specialist services if you need them.
It’s important that you register with your nearest GP practice by completing a registration form.
It is important that you see a midwife as soon as you know you are pregnant. The best time to see your GP or midwife is before you are 12 weeks pregnant, so you can get the best care for you and your baby, know all the essential information and have the proper tests and scans.
Women can give birth in their home, or any maternity unit or birthing centre they choose. You can self-refer to the maternity service of your choice without a GP appointment. You can call or visit the local maternity service directly or complete a self-referral form:
- North Middlesex Hospital NHS Trust - Telephone 020 8887 3055 (Monday to Friday, 9am to 5pm). Alternatively complete a self referral form and email to maternityreferralatnorthmid@nhs.net.
- Barnet and Chase Farm Hospitals NHS Trust - Telephone 020 8375 1254 (Monday to Friday, 8am to 4pm). Alternatively complete a self-referral form and return it by email, fax, post or hand deliver to any of the Trust’s antenatal clinic venues.
Family Nurse Partnership
The Family Nurse Partnership is a home visiting programme for first time young mums (and dads) in Enfield who are aged 20 or under. A specially trained family nurse visits the young mum regularly from early pregnancy until the child is 2 years old.
A family nurse will provide information and support to help parents:
- have a healthy pregnancy
- improve their child’s health and development
- plan their futures and achieve aspirations
Contact
You can contact the Enfield Family Nurse Partnership team by emailing beh-tr.enf-fnp@nhs.net or phone 020 8702 4465.
You can also ask your GP, midwife, health visitor or other healthcare professional for more information or visit Family Nurse Partnership
To contact the Health Visiting Service, call 020 3988 7300 or email northmid.enfieldchildhealth@nhs.net.
Health visiting
Health Visitors are qualified nurses who are also trained in child development, behaviour management, family relationships, safeguarding, infant feeding and more. They help families in their homes, clinics and children’s centres. Health Visitors are community based and work with school nurses and the local authority to support parents and children in the early years.
Universal services offered:
- Antenatal contact
- New birth visits (10 to 14 days after delivery)
- New baby follow up (6 to 8 week contact)
- 8 to 12 month development review
- 2 to 2.5 year development review
- Child health clinics - no appointment required.
- Advice on behaviour management, first-time parents, and weaning
- Advice and referrals for parents who want to stop smoking
- Health surveillance and identification of deviations from the norm in health and behaviour, for example: developmental delay in children, health needs in children, parenting difficulties and post-natal depression - to identify and then signpost and refer.
Every family with a child under 5 years and living in the borough, has a named health visitor or health visiting team.
You can access Health Visitors through routine contact after birth or at Child Health Clinics.
Vitamins and healthy diet
Folic Acid
Folic acid is very important for the development of a healthy foetus. It can significantly reduce the risk of neural tube defects (NTDs), such as spina bifida. It’s recommended that all women should take a daily supplements while they’re trying to get pregnant and during the first 12 weeks of pregnancy, when the baby’s spine is developing.
You can get them from pharmacies, large supermarkets, health food stores, or on prescription from your GP. If you are on income-related benefits, or under 18, you can get free vitamins while you’re pregnant.
Vitamins
You’ll get most of the vitamins and minerals you need by eating a healthy, balanced diet. It’s recommended you take a daily vitamin D supplement too - especially in the winter months (October to March) when you don’t get enough from the sunlight.
Health diet
A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you’re pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow. You don’t need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. It’s best to get vitamins and minerals from the foods you eat, but when you’re pregnant you need to take a folic acid supplement as well, to make sure you get everything you need.
For more information, visit Start for Life or NHS - vitamins, supplements and nutrition in pregnancy.
Mental health
Supporting good maternal health is important for safe delivery and good birth weight to give babies the best start. If you need support regarding your mental health contact your GP, Midwife, Health Visitor.
Support
Good Thinking - digital service that supports Londoners to look after their mental health and wellbeing in a way that works for them.
MIND - managing mental health with a new baby.
NHS - mental health in pregnancy - support, calming strategies and links to resources.