How can you look after yourself during your pregnancy.

Antenatal education plays an important role in preparing for pregnancy, labour, and early parenting. Programmes such as the Calm Birth approach focus on understanding the physiology of birth and developing confidence in the process.

Key principles include:

Pregnancy and childbirth are normal physiological processes
Education can reduce fear, anxiety, and the likelihood of unnecessary intervention
Supporting informed decision-making and active partner involvement
You may also wish to explore structured antenatal education options such as Nine Antenatal. These programmes provide comprehensive preparation for labour, birth, and the postnatal period.

Link: nineantenatal.com

Most women can safely continue working into the third trimester. However, it is common to experience increasing fatigue, musculoskeletal discomfort, and sleep disturbance from around 32 weeks’ gestation.

Recommendations:

Consider a gradual reduction in workload as pregnancy progresses
Flexible working arrangements, such as remote work, may support wellbeing and productivity

Planning should be individualised, taking into account:

Any obstetric risk factors
The physical demands of your role

Medical certification can assist with planning for parental leave

Discuss your individual circumstances with your obstetrician or GP to ensure your work arrangements remain safe and appropriate throughout your pregnancy.

Travel during pregnancy is generally safe for women with uncomplicated pregnancies. However, it is important to plan ahead and consider any individual risk factors.

Air Travel

Air travel is considered safe for most women during pregnancy, particularly in the absence of complications.

Guidance:

Most airlines allow travel up to 34–36 weeks’ gestation
A medical clearance certificate may be required, depending on the airline and stage of pregnancy

Air travel may not be recommended if there is an increased risk of:
Preterm birth
Complications related to multiple pregnancy

For further detailed guidance, refer to the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG)

Link: Travel during pregnancy

Venous Thromboembolism (VTE)

Pregnancy increases the baseline risk of venous thromboembolism (blood clots), particularly during prolonged periods of immobility such as long-haul travel.

Preventative measures include:

Regular mobilisation during travel (e.g. walking and leg exercises)
Maintaining good hydration
Considering graduated compression stockings for long-distance flights
Individual risk assessment where appropriate

Travel Insurance

Travel insurance options may become limited after 24 weeks’ gestation
Travelling without appropriate insurance can significantly increase financial risk in the event of unexpected medical care

Domestic Travel within New Zealand

Domestic travel is generally safe until late pregnancy in uncomplicated cases.

Considerations include:

The potential risk of preterm labour while away from your primary maternity facility
Availability and access to appropriate maternity services at your destination

If you are planning travel during pregnancy, it is advisable to discuss your plans with your obstetrician or GP to ensure it is safe based on your individual circumstances.

Maintaining a healthy lifestyle during pregnancy supports both maternal wellbeing and optimal outcomes for your baby.

Physical Activity

Moderate physical activity during pregnancy is associated with improved maternal and fetal health outcomes and is encouraged in uncomplicated pregnancies.

Guidelines:

Aim for at least 150 minutes of moderate-intensity activity per week
Continue your usual pre-pregnancy exercise where possible, with appropriate modifications
Avoid activities that involve:
A high risk of falling
Potential abdominal trauma

Benefits of regular exercise include:

Reduced risk of Gestational diabetes
Reduced risk of Hypertensive disorders of pregnancy
Improved mental health and sleep quality
For further information, please refer to the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG)

Link: Exercise during pregnancy

Nutrition and Weight Gain

Energy requirements increase only modestly during pregnancy, and a balanced, nutrient-dense diet is recommended.

Recommendations:

Focus on a varied diet rich in essential nutrients
Avoid excessive caloric intake

Expected weight gain:

For women with a normal BMI: approximately 11–16 kg
For women with a BMI ≥30: approximately 5–9 kg

Risks associated with excessive weight gain include:

Fetal macrosomia (larger than average baby)
Increased likelihood of caesarean birth
Gestational diabetes
Hypertensive disorders of pregnancy

For further information, please refer to the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG)

Link: Weight changes during pregnancy

Smoking in Pregnancy

Smoking during pregnancy is associated with significant risks to both maternal and fetal health. Stopping smoking at any stage of pregnancy provides clear benefits.

Risks associated with smoking include:

Fetal growth restriction
Stillbirth
Sudden unexpected death in infancy (SUDI)
Increased risk of childhood respiratory disease

Recommendations:

Smoking cessation should be prioritised as early as possible, ideally before or during early pregnancy
Referral to targeted smoking cessation support programmes is recommended, as these have been shown to improve quit rates

From 28 weeks’ gestation onwards, sleeping on your back (supine position) is associated with reduced blood flow to the uterus and placenta.

Recommendation:

Sleep in a lateral (side-lying) position, either on your left or right side
Side sleeping is associated with a reduced risk of stillbirth
If you wake during the night on your back, simply return to a side-lying position. Placing a pillow behind your back or between your knees may help maintain a comfortable position.

For further information, please refer to the patient information leaflet on side sleeping in pregnancy:

Link: Safe Side Sleeping

Pregnant women have an increased susceptibility to foodborne illness, including listeriosis, which can have serious consequences for both mother and baby.

Food Safety Principles (“4 Cs”)

Clean – Wash hands, utensils, and food preparation surfaces thoroughly
Cook – Ensure food is cooked thoroughly and served hot
Cover – Store food properly and keep it protected from contamination
Chill – Refrigerate perishable foods promptly and maintain safe storage temperatures

Foods to Avoid

High-risk foods, including:
Unpasteurised dairy products
Raw or undercooked meats and seafood
Ready-to-eat foods with a high risk of contamination if improperly stored
For further detailed guidance on food safety in pregnancy, please refer to New Zealand Food Safety:

Link: Food and Pregnancy

Mild respiratory infections are common during pregnancy and may feel more prolonged due to normal changes in the immune and respiratory systems.

Management

Supportive care, including rest and adequate hydration
Paracetamol is considered safe for the management of fever and discomfort during pregnancy

When to seek medical review

Please contact your GP if you experience:

Severe or worsening symptoms
Persistent fever
Concerns about your general wellbeing or ability to maintain oral intake

Vaccination during pregnancy is an important part of routine antenatal care and helps protect both mother and baby.

Influenza Vaccination

Pregnancy increases the risk of severe illness and complications from influenza.

Evidence-based benefits include:

Reduced risk of maternal morbidity and severe influenza-related illness
Passive antibody transfer to the baby, providing protection for up to six months after birth

Recommendation:

Influenza vaccination is safe at any stage of pregnancy
The influenza vaccine is publicly funded in New Zealand during pregnancy

Pertussis (Whooping Cough) Vaccination

Pertussis remains a significant risk to newborn infants, particularly in the first months of life before they are fully immunised.

Recommendation:

Pertussis vaccination is recommended from 16 weeks’ gestation in every pregnancy
This timing optimises the transfer of protective antibodies across the placenta to the baby

Additional protective strategy:

“Cocooning” is recommended, whereby close contacts (such as partners and family members) are also vaccinated to reduce the risk of transmission to the newborn

For further information, please refer to the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG)

Link: Common Questions in Pregnancy

Most medications can be used safely during pregnancy when appropriately prescribed and monitored. Clinical oversight is important to ensure both maternal and fetal wellbeing.

Key Principles

Do not discontinue any prescribed essential medication without medical advice
A formal risk–benefit assessment should always be undertaken before starting, stopping, or changing medications
In many cases, safer alternative medications are available if required during pregnancy

For further detailed guidance, please refer to the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) resources on medications in pregnancy

Link: Common Questions in Pregnancy

Family violence is a recognised public health issue and can have significant impacts on both maternal and neonatal wellbeing.

At AOC & National Women’s Health, we often see women accompanied by partners during most appointments, which can make it difficult to raise concerns privately. For this reason, routine screening questions about safety at home may be asked during antenatal visits in clinic or on the ward.

AOC & National Women’s Health is committed to supporting women affected by family violence. You are encouraged to speak with your clinician or contact the service directly at any time if you have concerns. All discussions are treated in confidence.

Further information, support services, and advice on seeking help can be found through New Zealand family violence resources:

Link: Familyviolence.govt.nz