Prepare Yourself for a Healthy Pregnancy at 35 Years Old

Thirty-five seems to be the turning point for an increase in fertility issues, miscarriage, premature delivery, stillbirth, placenta previa (placenta covering the cervix), birth defects, high blood pressure, diabetes, as well as complications during labor in an expectant mother. There are ways to reduce the risks. A healthier you is a greater guarantee for a healthy baby.

Steps

Before Pregnancy

  1. Be aware that aged over 35 you are statistically going to find it harder to conceive and the risk of birth defects increases steadily with every year you age. Be prepared to require fertility treatment and consider the consequences such as the expense of medical bills. Not all locations provide free fertility treatment to women over 35. Plan for all eventualities. Know what you will do if you can't conceive without treatment and have a plan in the event that you discover your baby has a condition such as cerebral palsy before or at birth.
  2. Schedule a pre-conception appointment with your physician or midwife to discuss your health, lifestyle, and pregnancy plans. Now is also a good time to request a thorough health screen.
  3. Provide a family and personal health history to your physician or midwife. Your personal history should include pregnancies, surgeries, diseases, disorders, medications, addictions, diet, nutrition, fitness, and social history.
  4. Begin taking a prenatal vitamin three months before you plan on conceiving. Prenatal vitamins include folic acid, which is critical for the development of your baby.
  5. Pregnancy can inspire many life-positive changes! If you or your partner need assistance with substance, alcohol, or tobacco cessation now is the time to get it. Speak to your healthcare provider, she will be able to provide you with many resources to help you achieve your healthy pregnancy goals.
  6. If weight is a concern for you, consult with your healthcare provider or a dietitian.
  7. Establish healthy routines for each day. This should include sleeping (8 hours every night), eating (fresh, unprocessed foods), exercising (30 minutes 4-6 days a week), and relaxing (every chance you get). This is very important for your fertility and pregnancy health. Plus, the more you commit to a routine now, the easier it will be to reestablish it once your baby is born.
  8. Spend time outdoors. The fresh air and sights and sounds of nature are good for the body, mind, and soul.

During Pregnancy

  1. Stick to your doctor's appointments and treat them as sacrosanct. Review blood test results taken during pregnancy with the doctor, especially the tests that cover the likelihood of specific birth defects.
  2. Stick to your doctor's prescribed list of prenatal screening tests. Being over 35, amniocentesis will most likely be recommended. To get more information on the
  3. Listen to your instinct. If something feels wrong, go to your doctor's or to the hospital.
  4. Keep your visits to beauty salons to a minimum. Avoid all chemical fumes. Avoid having your hair colored or chemically treated. Minimize the manicure/pedicure time. Request for a well-ventilated area.
  5. Maintain your diet to prevent gestational diabetes, under strict supervision from a dietician. Gestational diabetes can be a precursor to diabetes later on in life, and results in bigger babies with their own health problems, not to mention a riskier labor. A dietician will also avoid which foods to avoid or reduce, e.g., fish that carries higher risk for mercury, etc.
  6. Make regular appointments with a masseuse who specializes in pre-natal massage. Regular massage, especially Swedish, Shiatsu, Deep Tissue, and Reflexology, is out of the question.
  7. Stick to a regular routine for sleeping, eating, exercising, and relaxing.
  8. Enroll in pre-natal yoga classes two to three times a week. Take moderate walks up to 30 minutes. a day.
  9. The first trimester is immensely taxing. Listen to your body, slow down, and get extra sleep (learn to sleep on your side, not back). Weekend afternoon naps are de rigueur. You may or may not experience morning sickness or nausea. Keep nausea at bay by sticking to a 6 times a day diet in small quantities and by avoiding strong smells and greasy, fried foods. Ditch the high heels and switch to flats and supportive sneakers, preferably. Get used to getting bigger shoes to accommodate for the 'swelling'. Avoid getting into stressful situations, if possible. Your body is slowly increasing its internal heat. Plan your wardrobe accordingly, even in winter.
  10. The second trimester is the golden trimester. Keep up the routine.
  11. The third trimester is again very taxing, especially the last 4 weeks. If working, and if the doctor advises that yours is a high risk pregnancy, then take off from work earlier than scheduled, as per the doctor's instructions. Keep up the yoga, sleep, diet, light exercise.

Tips

  • Don't be shy to ask people to give up their seats in a bus, train, or subway car. Point to your belly and polity request a seat, most people will be happy to help.
  • Consider hiring a Doula for your birth.
  • Avoid negative or scary birth stories.
  • At work, have an emergency plan ready for a #1 and a #2 colleague to drive you to your birthing destination should you go into labor while at work. Provide them each with a sheet that lists the names and phone numbers of your personal contacts, the name and phone number of your care provider (midwife or doctor) plus the address and a map to your destination (home, birth center, hospital, etc..)
  • Read as many pregnancy and childbirth books as you can (at least 4)
  • Watch educational childbirth videos (Netflix has a decent selection)
  • Take a non-hospital sponsored childbirth education class
  • Take a baby care class
  • Avoid over-the-counter medications as much as possible
  • Take part in your health care, ask questions about tests and procedures
  • Take care of your teeth during pregnancy
  • Take care of your diet
  • Consume living, fresh food every day
  • Focus on greens, vegetables, berries, nuts, and protein followed by dairy and whole grains
  • Avoid imitation foods and sweeteners
  • Avoid boxed, packaged, premade, and fast foods
  • Remove artificial food and sweeteners from your diet
  • Use fresh culinary herbs and spices, especially garlic
  • Stay well hydrated, drink 1/2 your weight in ounces of water every day
  • Avoid sugar drinks
  • Supplement your diet with vitamins, oils, enzymes and probiotics
  • Exercise!
  • At minimum, walk at least {{safesubst:#invoke:convert|convert}} at least 4 times a week (walk in malls if you have to)
  • Do full, flat-footed squats, sets of 3-10 throughout the day
  • Do three sets of 20 cat-cow poses every day
  • Take a fitness class
  • Enjoy or develop a healthy sex-life. Orgasm at least 3x per week.[citation needed]
  • Reduce use of chemicals, artificial fragrances in your home, clothes, and body
  • Reduce use of chemical laden toothpaste, deodorant, cosmetics, and hair products
  • Reduce use of plastics- do not heat food in plastic
  • Spend some time outside every day
  • If you don’t have a strong social network, become a volunteer or join a social group(s).
  • Replace any negative inner (and outer) dialogue with positive dialogue.
  • Keep plants in your home, especially your bedroom.
  • Sleep and Nap Women who sleep 8+ hours and take frequent naps have shorter births.
  • Meditate, pray, or spend 15 minutes a day doing nothing. Let the mind and body relax.
  • Take at least 2 sea salt baths a week

Warnings

Contact your healthcare provider, present to the hospital or call the emergency services with any of the following

  1. Bright red vaginal bleeding
  2. Unrelenting pain, especially abdominal
  3. Stabbing shoulder pain not related to obvious unrelated-to-pregnancy injury
  4. Severe headaches with dizziness and/or visual disturbance
  5. Severe vomiting or nausea
  6. Sudden swelling of face and/or hands
  7. Fever and chills
  8. Pain with urination
  9. Lessened movement of the baby at normal time of baby activity
  10. Contractions prior to 36 weeks that are rhythmic and do not lessen with change of activity
  11. Leaking amniotic fluid prior to 36 weeks of pregnancy
  12. Deep pressure in the pelvis
  13. Anything that feels threatening or suspicious
  14. Light-headedness, fainting, sudden sweating, hot flashes.

Avoid high-risk activities that could result in falling or other trauma.

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