Pregnancy & Prenatal Health

Plan a Healthy Pregnancy

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A Healthy Start for Baby and Me

Pregnancy is a time of change. Learn how to take care of yourself and your growing baby. Written in plain language and full of illustrations, this prenatal book provides information about pregnancy, labour, birth and postpartum.

Talk to your health care provider if you have more questions.

Download Best Start's Guide: A Healthy Start for Baby and Me

Your health is important before, during and between pregnancies.

Alcohol, Smoking & Drugs

Emotions During & After Pregnancy

Healthy Eating & Weight Gain

Physical Activity

To have the healthiest baby possible, it is best to avoid alcohol, smoking and street drugs.

Alcohol

It is best not to drink alcohol if you are pregnant or are planning a pregnancy.

There is no known safe amount of alcohol during pregnancy
There is no safe kind of alcohol during pregnancy
There is no safe time for alcohol use in pregnancy

It can lead to:

Miscarriage
Early birth
Stillbirth

Birth defects or brain damage
Fetal Alcohol Spectrum Disorder (FASD)

If you drank alcohol before you knew you were pregnant, talk to your health care provider.

Ask for help if you want to quit or cut down on drinking alcohol:

Smoking

It is safest not to smoke. Quitting or cutting down on smoking can improve the health of your baby and benefit you and your partner. There are benefits at all stages of pregnancy. It is never too late to quit!

Smoking can cause complications during pregnancy. It can cause babies to be born too soon or too small. When babies are born too soon or too small, they are more likely to have serious health problems.
During pregnancy and after birth, babies and children exposed to second-hand smoke have
- more colds
- more chest infections
- more asthma
- an increased risk for Sudden Infant Death Syndrome
The more you smoke, the greater the risk to your health and your baby’s health.
Smoke-free homes and cars are best for both you and your baby. It is against the law to light or use a tobacco product in a motor vehicle with anyone inside under 16 years of age.
E-cigarettes may cause health problems and are not tested for safety during pregnancy.

Ask for help if you want to quit or cut down on smoking:

Your health care provider
City of Hamilton Tobacco Hotline 905-540-5566
Smokers’ Helpline 1-877-513-5333
Programs in Hamilton to Help you Quit Smoking
Quit Smoking During Pregnacy and Post Partum
Becoming Smoke Free: A Guide for Pregnant Women(PDF, 17.54 MB)

Drugs

It is safest to not use street (illegal) drugs. Using street drugs at any time during pregnancy can result in miscarriage and may cause damage to your baby.

May have brain damage that will affect how they learn.
May be born preterm.
Are usually smaller than other babies.

Cry a lot and are more likely to be fussy.
May be born with an addiction.

Where to get more information or help:

Your health care provider
New Choices 905-522-5556
Womankind Addiction Service 905-545-9100

There is no known safe amount of cannabis use in pregnancy and when breastfeeding.

Cannabis may:

Affect a woman’s ability to become pregnant.
Increase the risk of preterm birth (*for heavy users and those who also use tobacco).
Result in a low birth weight baby.
Result in a baby with lower alertness and slower growth.

Where to get more information or help:

Your health care provider
Risks of Cannabis on Fertility, Pregnancy, Breastfeeding and Parenting

If you use opioids and are considering becoming pregnant or are pregnant, please speak to your health care provider. Your health care provider may consider changing your medication. This will help you deal with the side effects of withdrawal. It will be safer for your baby too.

Opioid use during pregnancy has been suggested to increase the risk of:

Poor fetal growth.
Placental abruption.
Fetal death.

Preterm labour.
Intrauterine passage of meconium.
Neonatal withdrawal (neonatal abstinence syndrome).

Where to get more information or help:

Your health care provider
Drug and Alcohol Helpline 1-800-565-8603
New Choices 905-522-5556
Womankind Addiction Service 905-545-9100

Some medications taken during pregnancy may be a danger to your unborn baby. Speak to your health care provider

Before taking any medication, including over-the-counter medication or herbal supplements.
Before stopping any prescription medications.

It is normal for your body and feelings to change during pregnancy and after birth.

Some of the changes are from hormones. How you feel mentally affects your whole body.

These changes can be stressful for you and people around you.
Anxiety or depression can start when you are pregnant or soon after.
Mental health problems are common.
Mental health problems are not a sign of weakness.
Your risk for mental health problems may be higher with family history.

Keep all health care appointments.
Get health care if you feel unwell mentally or physically.
Ask for help. If you can’t ask, get someone to ask for you.
If you don’t get help, keep asking.
Accept help from others. Family can help with meals, housework and childcare.
Talk about your feelings to someone you trust.

Build a support network. Join a group with other parents or an online support group.
Eat a variety of healthy foods.
Eat small frequent meals even if you don’t feel hungry.
Get enough sleep. Sleep when baby sleeps.
Take time to relax. Do something you enjoy; read, take a bath or go for a walk.
Be active.

These feelings should not last longer than two week

Crying for what seems like no reason
Feeling happy one minute and sad the next
Feeling irritable
Feeling frustrated

Feeling tired even after rest
Trouble concentrating
Problems sleeping

Depressed mood.
Loss of interest or pleasure in activities you used to enjoy.
Changes in appetite or sleep patterns.
Difficulty bonding with your baby.
Anxiety or constant worry.
Feelings of hopelessness or guilt.

Feelings of being out of control.
Experiences of hearing or seeing things which are not there.
Beliefs that people or things are going to harm you or your baby.
Feelings of confusion or being out of touch with reality.
Thoughts of hurting yourself or your baby.
Thoughts of suicide.

With help you will get better. Contact your health care provider.

If you are thinking of killing or hurting yourself or your baby, get help right away. Call COAST or the Mental Health Helpline or go to a hospital emergency room.

Crisis Outreach and Support Team (COAST) 905-972-8338 – Phone support 24 hours a day, 7 days a week
East Region Mental Health Services 905-573-4801 – Community mental health care and therapy
Mental Health Helpline 1-866-531-2600 – Phone support 24 hours a day, 7 days a week
Women's Health Concerns Clinic 905-522-1155 ext. 33979 – Assessment and treatment
YWCA Hamilton Good Beginnings 905-522-9922 ext. 310 – Volunteer in-home visits

Eating well is important for a healthy pregnancy.

Making healthy food choices will:

Help your baby grow and develop.
Give you more energy.
Help you gain a healthy amount of weight.

Tips for eating well during pregnancy:

Enjoy a variety of foods from Canada's Food Guide.
Use the Eat Well Plate to help you follow Canada’s Food Guide when planning and serving meals.
Eat two food guide servings (150 grams) of fish per week. Choose fish that are low in mercury(PDF, 4.18 MB). Examples include salmon, tilapia, sole, herring, trout and canned light tuna.
Drink water regularly when you are thirsty. Limit sugary drinks such as pop, fruit drinks, iced tea, sports drinks and flavoured coffee or tea drinks.
Learn about foods to avoid and how to prepare foods safely from Health Canada.

Take multivitamin containing folic acid and iron

Pregnant women need to take a multivitamin containing folic acid and iron every day. Talk to your health care provider about which multivitamin is right for you.

Weight gain is a natural part of pregnancy

Healthy weight gain helps your baby grow and develop and can lower the risk of health problems for you and your baby.
The amount of weight you should gain depends on how much you weighed before you became pregnant.
Use the Pregnancy Weight Gain Calculator to find out what a healthy weight gain is for you.
Visit UnlockFood.ca for tips on healthy weight gain during pregnancy.
Talk to your health care provider about your weight gain during pregnancy.

Where to get more information or help

Your health care provider
Speak to a Registered Dietitian by calling Health Connect Ontario. Toll-free: 1-866-797-0000 Toll-free TTY: 1-866-797-0007

Healthy pregnant women can benefit from being active. There’s a lot to gain from physical activity!

Being active can:

Improve your mood and self-image.
Help ensure appropriate weight gain.
Help you relax and reduce stress.

Promote better sleep.
Increase your muscle tone, strength and endurance.
Help build your strength for labour and birth.

Speed up your recovery after labour and birth.
Help increase your energy levels.

Talk to your health care provider about:

Starting or changing your activities.
Any changes in your pregnancy.
Exercises that are safe for you.

You and your health care provider can use the PARmed-X for Pregnancy to ensure safe activities.

Active Pregnancy Guide

Pregnancy does not have to stop you from being active.

Benefits of being active include improved heart and lung health,
muscular fitness, prevention of excessive weight gain, diabetes
during pregnancy (gestational diabetes) and high-blood pressure
(pregnancy-induced hypertension).

Active Pregnancy Guide (PDF, 1.5 MB)

Frequently Asked Questions

Yes, you can!

Before beginning, consult with your health care provider.
If you would like to start exercising, begin after your 12th week of pregnancy.
Start with mild activities like walking and swimming. Even five minutes a day will help.
Work up to three to four times per week for 15-30 minutes.

Yes, you can!

It is safe to be physically active during pregnancy.
Continue your activities and make changes as needed. Only do what feels comfortable.
Towards the end of your pregnancy, try activities that are less intense. Instead of running or hiking, go for a walk or swim.

You should be able to talk normally during activities. If you're feeling more tired than usual, take it easy and rest for a day.
Avoid activities that involve sudden starts or stops. Avoid jumping or quick changes in direction.
Warm up your muscles before an activity, and stretch at the end.
Drink water before, during and after being active.
Never exercise on an empty stomach. Eat a light snack 30 to 60 minutes before exercising.
Avoid being active in hot, humid weather.
Do not exercise when you are ill or have a fever.
Avoid hot tubs, hot yoga, saunas and whirlpools.
After 16 weeks, avoid activities that involve lying on your back. Switch to activities standing, sitting or lying on your side.

Where to get more information or help

Exercise and Pregnancy Help Line 1-866-973-7678

Date modified

September 03, 2022