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10 Tips for a Healthy Pregnancy

July 7, 2018

Pregnancy can be scary and confusing. What are you supposed to avoid? What are you supposed to absolutely do? It can all be a bit overwhelming. There are entire books about pregnancy, so we definitely can’t cover it all in a blog post. But let’s scale it back and look at 10 very basic tips to help you have a healthy pregnancy.


1 - Go to a healthcare professional. Prenatal care is important for a healthy mama and a healthy baby. In a normal pregnancy, you’ll see your doctor once a month for the first six months, then every other week for the seventh and eighth months, then once a week for that final stretch. Your medical provider will monitor your health and the baby’s health at each visit. Those regular visits are also a good time to ask all the questions that pop up throughout your pregnancy.


2 - Take prenatal vitamins. You can get these over the counter at your local pharmacy, or your doctor can prescribe them. Sometimes, prenatal vitamins can upset your stomach, so you may want to take the vitamin at night or with a light snack.


3 - Eat several small meals. For a lot of pregnant women, an empty stomach equals morning sickness and a too-full stomach equals heartburn. You may find that eating five or six small meals each day works best for you. Because your food is fueling your own body and sustaining a developing baby, you’ll want to choose healthy foods rich in vitamins and minerals, especially folic acid. There are also certain foods you need to avoid during pregnancy – soft cheeses, undercooked meats, too much caffeine, fish with high levels of mercury. Your doctor can give you the full list of what to avoid.


4 - Exercise. Remaining active during pregnancy can help you have an easier delivery and a faster recovery from childbirth. Walking and swimming can all be simple ways to exercise during pregnancy. Ask your doctor what exercise and activity is safe for you.


5 - Avoid drinking alcohol and smoking. As soon as you find out you’re pregnant (or as soon as you decide to start trying to become pregnant), avoid drinking and smoking. There are no known safe levels of alcohol or cigarette smoke during pregnancy. Drinking alcohol during pregnancy can lead to birth defects, and smoking during pregnancy reduces the amount of oxygen your baby gets and can affect his or her development. It can also cause premature labor or increase the chance of complications during labor and delivery.


6 - Let someone else change the kitty’s litter. Your cat’s poop may contain a parasite which can cause an infection in you that you might pass on to your baby. If you must change the litter, wear gloves; but it’s best to let someone else do that chore.


7 - Before taking any supplements, ask your doctor. Before you take any supplements or use any essential oils, ask your doctor. Some essential oils or homeopathic supplements may not be safe to use during pregnancy, so it’s best to ask your doctor before you use any of them.


8 - Do Kegels. Kegels are exercises you can do to strengthen your pelvic floor muscles. These simple exercises can prevent incontinence during and after pregnancy. (And who doesn’t want to reduce the chance that you’ll accidentally pee yourself when you cough or laugh?) The best part of Kegels is that you can do them anywhere and nobody even knows! Simply squeeze the muscles in your pelvic floor as if you are holding in pee or trying not to pass gas, hold for a few seconds and then release. You don’t want to pull in your stomach or squeeze your legs together, and you don’t want to tighten your butt or hold your breath. Only your pelvic muscles should be working when you do Kegels.


9 - Drink water. Water helps your body absorb nutrients and transport those nutrients to your baby so it’s important that you drink enough water each day. As an added bonus, water can also help prevent hemorrhoids and other unpleasant pregnancy symptoms. Most doctors recommend that you drink 8 – 10 glasses of water each day (totaling 64 – 80 ounces of water). Because having a too-full stomach can be unpleasant when you also have a growing baby inside you, you probably want to sip on water throughout the day rather than gulp large amounts all at once.


10 - Sleep. You need extra sleep during pregnancy because your body is working harder now – your heart is working harder to pump blood through your own body and your baby’s body, and your kidneys are working harder too. Your hormones are also fluctuating, which can make you feel more sleepy. Speaking of hormones, sleep affects the production of some hormones which help your baby grow and develop, so getting enough sleep also helps your baby grow like he or she needs to.



With all the pregnancy information in books and on the Internet, it can be exhausting and overwhelming to sort it all out. If we can help answer any of your questions about having a healthy pregnancy, please call us.

March 7, 2025
Discovering you’re pregnant when you weren’t expecting can feel like the ground has shifted beneath you. A flood of questions may rush in. What do I do? Who can I talk to? How will this change my life? In moments like these, having a strong support system can make all the difference. The people around you—family, friends, a partner, or trusted mentors—can provide clarity, encouragement, and resources to help you navigate your options. Why Support Systems Matter It’s easy to feel isolated during an unexpected pregnancy with high stress and emotions. However, decisions made in isolation can be overwhelming and may lead to regret. Having a support system allows you to process your emotions, ask questions, and consider your next steps with a clear mind. Those who care about you can offer reassurance and help you explore the emotional, physical, and practical aspects of your decision. Avoiding Pressure and Outside Influence Unfortunately, some women experience pressure from their partner, family members, or even friends to make a decision they aren’t comfortable with. A healthy support system respects your right to make an informed choice without coercion. If you’re feeling pressured, it’s essential to reach out to someone who will listen, not dictate. Support should come from those who uplift and empower you, not those who push you into a choice based on their preferences. Seeking Reliable Information It’s crucial to have access to accurate medical information about abortion, its risks, and its alternatives. A strong support system can help you connect with organizations (such as Collage ) that offer factual, judgment-free care. You can also seek help from professional counselors or a mentor, but ultimately, surrounding yourself with people who prioritize your well-being can bring insight and peace of mind to your decision-making process. We’re Here For You At Collage, we understand how important support is when considering your options. We offer free and confidential pregnancy services, including lab-quality pregnancy testing, limited OB ultrasounds, abortion information, and more so you can make an informed choice. Even if you don’t feel you have a support system in your life, you have one with us. Reach out today to learn more about how we’re here for you.
February 13, 2025
If you’re thinking about abortion, an ultrasound is a crucial step to gather essential information about your pregnancy. It provides key details that can help determine which options are available to you and ensures your health and safety as you make this important decision. At Collage , we offer free limited OB ultrasounds to give you the clarity and support you need, as well as more information on your pregnancy options. Ultrasounds During Pregnancy An ultrasound is a diagnostic tool that uses sound waves to create detailed images of your body. These images provide vital insights into your pregnancy, helping you make an informed decision. Here are three critical pieces of information an ultrasound can reveal: 1. The Location of Your Pregnancy An ultrasound can confirm if your pregnancy is located in the uterus. Sometimes, a pregnancy can implant outside the uterus, typically in a fallopian tube, resulting in an ectopic pregnancy. An ectopic pregnancy is a serious condition that cannot result in a live birth and requires immediate medical attention to avoid a life-threatening situation. Even if you’re considering abortion, identifying an ectopic pregnancy through ultrasound is essential to protect your health. 2. How Far Along You Are (Gestational Age) Understanding how far along you are is critical for determining which abortion options you can access. For example, the abortion pill is FDA-approved only for pregnancies up to ten weeks gestation. If your pregnancy is further along, a surgical abortion would be the alternative option available, depending on the circumstances. Period-tracking apps can estimate gestational age, but they lack the accuracy of an ultrasound, which can precisely date your pregnancy. 3. Whether Your Pregnancy Is Progressing Not all pregnancies continue as expected—approximately 26% of pregnancies end in miscarriage. An ultrasound can detect if a miscarriage has occurred so you can follow up with the appropriate care plan. Protect Your Health As you can see, an ultrasound is an essential step in protecting your health and understanding your options. You deserve to make an informed and confident decision and the free limited OB ultrasounds Collage provides will help you to do just that. Contact us today to schedule your appointment. Our care and support are designed to help you through this crucial time. Let us be a source of strength for you.
January 2, 2025
Following the 2024 election, many people have questions about Nebraska's abortion laws and whether the state has enacted a complete ban. Abortion is not entirely banned in Nebraska. A proposed measure to add abortion to the state constitution failed during the 2024 election, while a separate measure that enshrined the current 12-week ban passed. What is the Law? The state currently allows abortion up to 12 weeks but with specific exceptions for certain circumstances. These exceptions include: Cases of rape or incest. Medical emergencies where the life of the mother is at risk or where continuing the pregnancy would result in irreversible physical harm. The legislation aims to balance restrictions with considerations for the health and safety of women under exceptional circumstances. What Does This Mean for Women in Nebraska? For women facing an unexpected pregnancy, Nebraska’s current abortion laws mean you have to be aware of the status of your pregnancy, especially for those who may not meet the legal exceptions. It’s important to seek timely medical confirmation of your pregnancy to understand your options. If you are unsure about how far along you are or have concerns about your pregnancy, seeking an ultrasound and professional advice can help clarify your situation and determine your next steps. Looking for Pregnancy Support? If you’re navigating an unexpected pregnancy and need support, Collage is here to help. We offer no-cost pregnancy services, including pregnancy testing, limited OB ultrasounds, and information on your options in a compassionate and confidential environment. Our team is dedicated to empowering women by providing accurate information and resources tailored to your needs. Although we do not perform or refer for abortion, we can give you medical-based details on this option and others. You don’t have to face this alone. Contact Collage today to schedule your appointment and get the support you need during this time. * All abortion information sourced in this blog is based on accurate information at the time of writing.
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