A healthy pregnancy begins before a baby is conceived (become pregnant). If you are thinking about pregnancy, it is important for you to plan before you conceive. Planning for pregnancy is important because your current health and lifestyle choices can protect your fertility, improve your pre-conception health, and set the stage for the health of your pregnancy, and the health of your future baby.

There are steps that you can take to have optimal health in the preconception period (the time leading up to conceiving a baby), and to prepare your body for pregnancy:

• Eat a nutritious diet
• Get daily physical activity
• Avoid alcohol, tobacco and drugs
• Take a multivitamin with folic acid daily

Additional Information:

• Government of Canada - Preconception Health: Health Before Pregnancy
• A Guidebook for Lesbian, Gay, Bisexual, Trans and Queer People on Assisted Human Reproduction in Canada

Discovering your pregnancy may make you feel a range of emotions - from joy and excitement to anxiety and uncertainty about the future. It can also be a time filled with questions and concerns even if it isn't your first pregnancy.

We want to help you have a healthy pregnancy and birth by connecting you to the information you need. Below, we have provided guidelines for some of the most common pregnancy health topics. However, it is important to speak with a health care provider if you are pregnant. Your health care provider can give you the information specific to your health and pregnancy.

If you are pregnant, you should visit a health care provider - doctor, nurse practitioner, OBGYN, midwife - as early as possible to start the discussion on supporting a healthy pregnancy.

Eating a variety of nutritious foods during pregnancy gives the baby the nutrients needed for healthy growth and development. These key baby building nutrients are particularly important during pregnancy.

• Folate (folic acid)
• Iron
• Omega-3 Fats
• Calcium
• Vitamin D
• Vitamin C

Canada's Food Guide provides information on the nutrition building blocks needed for a healthy pregnancy.

For more information:

• Government of Canada - Prental Nutrition
• Government of Canada - Eating Well with Canada's Food Guide  
• Government of Canada - Canada's Food Guide: Healthy Eating when Pregnant and Breastfeeding 
• Government of Canada - Food Safety for Pregnant Women 

Regular physical activity throughout life has many health benefits. Pregnancy does not have to stop you from being active. Physical activity throughout your pregnancy is considered safe and has many health benefits for both you and the baby.

Regular physical activity during pregnancy:

• Improves or maintains physical fitness
• Helps with weight management
• Reduces the risk of gestational diabetes and pregnancy-induced high blood pressure
• Improves feelings of well-being
• Helps you build strength for labour and birth

The Canadian Guideline for Physical Activity throughout Pregnancy is evidence based and recommends a minimum of 150 minutes of moderate-intensity physical activity each week over a minimum of three days per week for pregnant women. However, consult with a health care provider before beginning or changing your physical activity program, or if you have any of the "contraindications" (reasons not to be physically active during pregnancy) identified in the guideline.

For more information:

• 2019 Canadian Guideline for Physical Activity throughout Pregnancy 
• Government of Canada – Physical Activity 
• Society of Obstetricians and Gynecologists of Canada – Exercise during Pregnancy  

If you are pregnant, or planning to become pregnant, the safest choice is to drink no alcohol at all. Alcohol consumption during pregnancy affects the growth of the fetus and can cause brain damage and birth defects. In fact, prenatal alcohol exposure is the leading known cause of developmental disability in Canada.

What is Fetal Alcohol Spectrum Disorder (FASD)?

FASD is a term used to describe a wide range of life-long physical, mental, and behavioural effects that can occur when a baby is exposed to alcohol during pregnancy. Children with FASD may experience:

• Learning disabilities
• Hyperactivity
• Attention or memory deficits
• Difficulty managing anger
• Poor judgement
• Difficulties with problem solving

Facts About Alcohol and Pregnancy:

• There is no safe time for alcohol use during pregnancy.
• There is no safe type of alcohol to consume during pregnancy.
• There is no known safe amount of alcohol to consume during pregnancy.

For More Information:

• Government of Canada – Alcohol  

A smoke-free and vape-free environment is best for both you and your developing baby. Smoking, tobacco, second-hand smoke exposure and vaping (e-cigarettes) during pregnancy can pose a serious threat to your babies' health.

Facts About Smoking & Vaping During Pregnancy

• Smoking tobacco during pregnancy:
  • Restricts essential oxygen supply to your baby
  • Increases the risks of complications in pregnancy and birth
  • Increases the chance of miscarriage, preterm birth, still birth, low birth weight and birth defects
  • Increases the risk of Sudden Infant Death Syndrome (SIDS)
• Second-hand smoke exposure while pregnant can affect you and your baby before and after their birth.
• Vaping exposes your baby to nicotine and other harmful substances.

For More Information:

• Government of Canada – Tobacco and Vaping  

Current research evidence indicates that there is no safe amount or safe time to use cannabis during pregnancy. The safest option is not to use cannabis during pregnancy.

The use of cannabis during pregnancy can:

• Increase the risk of preterm birth
• Increase the risk of lower birth weight
• Affect your baby's brain development
• Increase the risk of future learning, behavioural and mental health problems

For More Information:

• Government of Canada – Cannabis 

The postpartum period begins after the birth of your baby and usually lasts 6-8 weeks. While having a newborn can be an exciting and joyful experience, the postpartum period can also be challenging, emotional and tiring. Learning about what to expect after your baby arrives will help you feel more prepared to care for, feed your newborn, and adjust to becoming a new parent.

For More Information:

The Public Health Agency of Canada's Guide to Postpartum Health and Caring for your Baby provides information to help you take care of yourself, your family and your newborn baby.

You can also visit our Parenting Classes page to learn more about our postpartum supports and services.

CK Public Health offers several programs, supports and services for pregnant and parenting individuals and their partners/support.

Visit our Parenting Classes page for more information and to learn how to register for a session today.