31/08/2026
β¨ JUST FOUND OUT YOU'RE PREGNANT? HERE'S WHERE TO START β¨
First of all β congratulations! π€ That little flutter of excitement (and maybe a bit of "wait, what do I do now?") is so normal. Here's your gentle starter guide π
π GETTING BOOKED IN
Don't wait around β the earlier you book, the better.
π Self-refer to your NHS maternity unit ASAP (most trusts let you do this online now) so your booking appointment lands before 10 weeks
π Want continuity, choice, and a midwife who truly gets to know you? Reach out to an independent midwife early too β the good ones book up fast! IMUK's directory is a great place to start
π PS: it's not either/or β loads of women have NHS scans + bloods alongside IM care for the rest of their journey π. This works out cheaper for you.
π₯ NOURISHING YOURSELF
Think colourful, varied, real food β veg, fruit, wholegrains, protein, dairy
β οΈ Steer clear of: unpasteurised soft cheeses, pΓ’tΓ©, raw/undercooked eggs & meat, and high-mercury fish (shark, swordfish, marlin)
π Oily fish β yes, but max 2 portions/week
β Caffeine β keep it under 200mg/day (roughly 2 mugs of instant)
π· Alcohol β best avoided altogether, little research and we don't know what's safe.
π SUPPLEMENTS THAT MATTER
βοΈ Folic acid 400mcg daily (5mg if you're higher risk β BMI above 30, family history of cleft palate/spinach bifida)).
βοΈ Vitamin D 10mcg daily, right through pregnancy. I believe everyone should take vitamin D especially in the winter.
π« Skip vitamin A/retinol supplements and liver products. Avoid CBD face creams.
πΏ LIFESTYLE
πΆββοΈ Keep moving β walking, swimming, pregnancy yoga are all wonderful
π Give hot tubs & saunas a miss for now
π¦· Book that free NHS dental check if you are lucky enough to have an NHS dentist.
π Ask about your flu, whooping cough and RSV vaccines when the time comes (completely your choice do your research).
π If you smoke or v**e, now's the moment to reach out for support to stop. Most maternity units have a stop smoking service.
You don't have to have it all figured out today. One step at a time ask for help. π€
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