Helpful Wellness Tips for Mums-to-Be

Pregnancy is a beautiful and life-changing journey — one filled with anticipation, excitement, and a whole lot of change. As your body works round the clock to support new life, you might find yourself wondering: Am I eating the right food? Why am I so tired all the time? These are questions almost every mum-to-be finds herself asking — and that’s okay.

A healthy pregnancy isn’t about perfection, it’s about balance. Nourishing your body, staying active, managing stress, and getting the right nutrients all play an important role.

Let’s walk through the essentials for a healthy pregnancy journey to help you feel your best through every stage.

Before Pregnancy

This phase is about getting your body and mind in the best shape possible to support new life. Whether you're actively trying or just starting to think about it, these early steps help to create a strong foundation for what’s to come.

Here are 5 simple ways to get started¹:

✅ Book a preconception check-up to review your overall health and ask any questions

✅ Track your cycle to understand your timing and patterns

✅ Eat well and stay active with balanced meals and gentle movement

✅ Cut back on alcohol, cigarettes, and excess caffeine

✅ Find ways to manage stress through rest, mindfulness, or activities you enjoy

During Pregnancy: Supporting Your Changing Body

From morning sickness to mood swings to shifting energy levels, every trimester comes with its own set of challenges and milestones. While no two pregnancies are the same, caring for your body with intention can help you feel more balanced through it all.

Here are a few key areas to focus on:

Emotional Well Being

Fatigue and sleep disruptions are common, especially in the first and third trimesters. Make rest a priority, stay hydrated, and don’t hesitate to ask for help or emotional support when you need it. Whether it’s from your partner, friends, or a prenatal group, feeling supported makes a big difference.

Nutrients that Matter Most

From the early stages of development to the final trimester, your nutritional needs evolve to meet the growing demands of both you and your baby. Nutrients like folic acid play a key role in early development, while iron helps support healthy blood production as your body works harder than ever. Taking this supplement that includes all the essential nutrients can help support you throughout pregnancy and even into breastfeeding — giving both you and your baby what you need, every step of the way.

As your pregnancy progresses, nutrients like calcium, DHA, and B vitamins become even more important. This supplement can help support strong bone development for you and your baby, while also helping to reduce muscle cramps for you.

Staying Active

Exercise might not always be the first thing on your mind when you’re dealing with nausea, fatigue, or a growing bump — but even light activity can make a big difference. Research shows that moderate exercise when you're pregnant can lower your risk of gestational diabetes, preeclampsia, and other health problems². Always listen to your body and adjust as needed — some days, rest is just as important.

After Pregnancy

Bringing a baby into the world is no small feat and recovery doesn’t happen overnight. As your body heals and you settle into life with a newborn, here are a few key areas to focus on:

Give Yourself Time to Heal

Whether you had a natural delivery or a C-section, your body has been through a major experience. Rest is essential. Take it slow, and don’t feel pressured to “bounce back.” Everyone’s recovery timeline is different — allow your body to guide you.

Rebuild with the Right Nutrients

While breastfeeding is often described as natural, it doesn’t always come naturally. Many new mums face challenges — from latching issues and low milk supply to sore nipples and fatigue. Add sleep deprivation and emotional ups and downs, and it’s easy to feel overwhelmed or discouraged.

If you are breastfeeding, it’s important to know your body still needs a steady supply of nutrients to maintain energy, support recovery, and produce quality milk. This supplement can help to support breastmilk production, especially suitable for mums with “low-yield” concerns.

Another common issue many breastfeeding mums encounter is clogged milk ducts, which can lead to discomfort or even mastitis (inflammation of breast tissue that may usually cause infection and pain). Incorporating lecithin into your routine may help support smoother milk flow by reducing stickiness in the milk, making feeds more comfortable and consistent. This supplement has high quality lecithin as well as added colostrum and probiotics for immune health.

Navigating Postpartum Emotions

The postpartum period is a whirlwind — not just of diapers and feedings, but of big changes happening in your body and mind. As your body recovers from delivery, you might notice things like sore breasts, vaginal and perineal discomfort, bladder control problems, hair loss and skin changes³. Your hormones also shift dramatically, which can affect your mood, energy levels, and sleep — even if your baby is snoozing soundly (lucky you!).

Emotionally, many new moms feel everything from joy to tears in the same hour. The “baby blues” are common in the first couple of weeks, but if feelings of sadness or anxiety linger, it’s important to speak to someone — your mental well-being matters just as much as your physical recovery⁴.

You’ve Got This, Mums-To-Be!

Pregnancy and motherhood are filled with unknowns, but taking care of yourself doesn't have to be complicated. Whether you're planning for a baby, growing one, or healing after birth, every small step you take adds up. Listen to your body, give yourself grace, and lean on the tools and support that help you feel your best.

^[1] https://www.parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips/

^[2] https://www.upmc.com/services/womens-health/services/obgyn/obstetrics/pregnancy/journey/

^[3] https://americanpregnancy.org/healthy-pregnancy/beyond-baby-blues-addressing-5-physical-changes-after-childbirth/

^[4] https://health.clevelandclinic.org/baby-blues/