Your Pregnancy Wellness FAQs Answered by a Leading Obstetrician

Welcome to the third edition of our Q&A series with Professor Mark Johnson, consultant obstetrician, professor of obstetrics and founder of Nurture. In our previous chats, we explored maternal health and the role of prenatal supplements. Now, it’s time to turn our attention to a topic that’s front of mind for every mum-to-be: pregnancy wellness.

From which foods to avoid to what exercises to do, Mark covers the most common questions he’s asked about how to have the healthiest pregnancy journey possible. So let’s get into it… 

What should women ideally be eating while they’re pregnant?

While you're pregnant, nutrition is critical, and there are several key principles to follow. First and foremost, all meat must be thoroughly cooked - no smoked, cured, or dried options. Avoid undercooked or bloody steaks due to the small risk of toxoplasmosis, a parasitic infection that can affect your baby’s development. Similarly, salads should be washed carefully to avoid any contamination.

We also advise that all dairy products you eat should be pasteurised.  Unpasteurised products, such as Parmesan, may carry listeria - a bacteria that poses risks during pregnancy. Luckily, in the UK, most dairy is pasteurised unless otherwise stated.

Is caffeine safe during pregnancy?

The advice around caffeine can be confusing. Some older studies suggested that caffeine increases the risk of miscarriage, but the data is not strong. In fact, the connection between caffeine and miscarriage is very weak. Hormonal levels play a significant role - and women who are likely to miscarry often have lower hormone levels, which can influence their coffee cravings. There is also emerging evidence suggesting that caffeine may protect a baby’s brain in later pregnancy. We’re actually looking to fund research to explore the protective benefits of caffeine-like drugs for preterm infants at the moment.

What about alcohol?

There’s also some conflicting research regarding alcohol. One study with 5,000 women found that consuming even half a glass of wine can increase the risk of foetal anomalies, while another study with 30,000 women found no significant risk unless large quantities were consumed. My general advice is to avoid alcohol as much as possible. However, if you choose to have a drink, one to two glasses of wine per week is unlikely to cause harm, though I recommend avoiding it altogether for peace of mind.

Which forms of exercise are best during pregnancy?

Exercising while you’re pregnant provides lots of benefits. My top recommendation is swimming, as it supports your body weight and prevents strain on your joints, which are more lax during pregnancy. Other excellent options include cycling, cross-training, and pregnancy-modified yoga or Pilates. These activities can reduce the risk of back pain, preeclampsia, gestational diabetes and even improve your chances of a natural birth. In short, exercise can significantly improve both your physical and mental well-being during pregnancy.

Is it safe to travel while pregnant?

Generally speaking, it’s best to avoid long-haul flights after 28 weeks and short-haul flights after 32 weeks, though these are just guidelines, not hard rules. The key is to think about where you're travelling. For example, destinations like the Maldives may not have the same medical care standards as the UK. I recommend first-time mums choose travel destinations with high-quality medical facilities, similar to what you would expect at home.

What’s the importance of folic acid during pregnancy?

Folic acid is critical in the first trimester when your baby’s nervous system is forming. A deficiency in folic acid during this period can lead to neural tube defects like spina bifida or anencephaly. It’s ideal for women to start taking folic acid three months before conception and continue through their first 12 weeks of pregnancy. In some cases, such as for women with diabetes or those taking certain medications, a higher dose of folic acid is recommended.

How do essential fatty acids like DHA and arachidonic acid support the body during pregnancy?

These fatty acids are crucial for developing the brain, cardiovascular system and nervous system. They’re essential components of every cell membrane in the body. DHA plays a significant role in brain development, while arachidonic acid is important for blood vessels and immune function. Maintaining a balance of these fatty acids helps support normal body functions, including reducing the risk of conditions like pre-eclampsia, which has long-term implications for cardiovascular health.

How do Nurture supplements support the health of mums and babies?

Because Nurture supplements offer market leading levels of DHA, they offer a variety of benefits for both mum and baby. DHA supplementation can prevent mums from depleting their own DHA stores, which primarily come from the brain. During pregnancy, maternal DHA levels drop, and studies show the brain shrinks, especially in DHA-rich areas. Whilst research is on-going, we believe supplementing with DHA should reduce the amount of brain shrinkage during pregnancy. 

Explore our blog page for more insight-filled articles to help you navigate your pregnancy journey with peace of mind. Or you’re ready to get started, take our simple food & lifestyle questionnaire today, to get your recommended supplement plan. If you have any questions, feel free get in touch with our expert support team, they'd be happy to help.