10 Simple Ways to Have a Healthier Pregnancy for You and Your Baby
By Caitlin H.
Last Updated Oct 22, 2025
Pregnancy is one of the most transformative times in a woman’s life, and it’s also when your choices matter most. From nourishing your body with whole foods, finding safe prenatal supplements, or creating a low-toxin home, taking small steps can make a big difference for both you and your growing baby. In this guide, I’ll share 10 simple, actionable ways to create a healthier pregnancy, from nutrition and exercise to mindfulness and environmental wellness. Each section includes tips, trusted recommendations, and product links to help make this special journey easier, safer, and more empowering. Sending good vibes to you mama!
1. Nourish with Whole, Real Foods
Focus on nutrient-dense meals that include lean proteins, colorful vegetables, healthy fats, and complex carbs. Eating whole foods supports balanced energy, stable blood sugar, and your baby’s growth. A tool I use is Real Food For Pregnancy. SHOP NOW >
2. Take a High-Quality Prenatal Vitamin
For both of my pregnancies, I have enjoyed knowing that my prenatal is adapting to the different stages of pregnancy with me with the Perelel prenatal. On subscription, I receive a box of daily vitamins per day (which is great for traveling too!) and the formulas change by trimester, aligning with baby and I need. SHOP NOW >
3. Stay Active with Gentle Movement
Regular, low-impact exercise helps reduce pregnancy discomfort, improve mood, and prepare your body for labor. Aim for daily walks, prenatal yoga, or swimming. If you’re like me and have a toddler running around, practice squats and lunges as much as you can when bending down, lifting your little one or daily tasks like carrying groceries or park visits.
4. Prioritize Hydration with Filtered Water & Electrolytes
Hydration supports digestion, amniotic fluid levels, and nutrient transport. Aim for 8–10 glasses a day, and consider filtered water to reduce contaminants. If you’re looking for a water filter, I use AquaTru! For electrolytes I use LMNT, because the less the sugar the better! SHOP AQUATRU >
5. Reduce Environmental Toxins
Everyday products, from cleaning sprays to beauty items can contain chemicals linked to hormonal disruption. Switch to non-toxic options to protect both you and your baby. In addition, consider more organic fabrics like cotton over polyester for your clothes, baby items like crib sheets and onesies. I have adopted Attitude in many ways for myself and baby in our home. SHOP NOW >
6. Protect Yourself from EMF Exposure
Wireless devices, Wi-Fi, and cell towers emit electromagnetic fields (EMFs) that can affect the body’s natural balance. Consider using EMF protection to create a safer home and sleep environment for everyone in the home. You can take control of your daily environment at home by supporting your biological needs, including baby in utero and earth-side! I trust Aires to optimize my environment to feel at ease with my daily exposure. SHOP NOW >
7. Support Emotional Wellness with Meditation
Pregnancy can bring emotional ups and downs. Mindfulness and meditation reduce stress, promote better sleep, and create calm for both mom and baby. Taking time for yourself to get back to center, maintain stress levels with the daily factors of life is essential for you and baby’s wellbeing so don’t downplay this one. I use the Calm app and Spotify for meditations.
8. Get Quality Sleep
Your body repairs and your baby grows while you rest. Create a calm bedtime routine—limit screen time, use blackout curtains, and keep your phone away from your bedside. Unlike men, us women rely on a good night’s sleep to rejuvenate our hormones and other cellular needs that we deplete during the day. Get those 8 hours ladies!
9. Choose Clean Personal Care Products
Your skin absorbs what you put on it, so opt for natural lotions, deodorants, and haircare without parabens, phthalates, or synthetic fragrances. During pregnancy, if you can avoid wearing perfumes and a lot of fragrance-filled products. Opt for essential oils or going makeup-free if you can.
10. Build a Supportive Community
Surround yourself with supportive friends, moms, and experts who empower your wellness journey. Whether it’s a prenatal class, doula, or online group—community helps you thrive. Check out my other community blog The Nurturing Mamas for just that!
Every pregnancy is unique, but one thing remains true: your choices have the power to shape a healthier future for you and your baby. By making small, intentional shifts in your daily routine—from how you eat to how you manage stress and your environment—you can create a pregnancy that feels balanced, empowered, and radiant.
Want to learn more about protecting your growing family from everyday toxins and EMFs? Explore my guide on 5 reasons why moms are choosing EMF protection for a healthier home and learn more about what EMF does to you and your baby during pregnancy.