Between social media and well-meaning friends, there’s a lot of advice for pregnant women about how to take care of themselves. An influencer will advise you to stay active during your entire pregnancy, claiming it makes labor and delivery easier. On the other hand, your mother or aunt may claim that too much running isn’t good while you’re pregnant.

Getting so much conflicting advice in such a short span of time can be confusing at best, and it easily takes away from what you’re trying to focus on: you and your baby.

So, what does self-care look like during pregnancy? Is there a “right” way to do it?

Dr. Thao Nguyen, an ob-gyn at Novant Health Brunswick OB/GYN & Midwifery - Bolivia, reminds patients that “Pregnant women don’t need to do everything when it comes to self-care. Meeting their core needs consistently and following their healthcare provider's guidance is more than enough.”

With that grounding perspective in mind, we asked Nguyen to walk readers through how self-care can thoughtfully evolve during pregnancy.

When someone becomes pregnant, how does self-care change?

When you become pregnant, self-care doesn’t need to be overhauled. You probably don’t want — or have the energy — to start new self-care practices from scratch. Build on what already works as you become attuned to your body’s changing needs and adapt your current practices with intention.

What does self-care during pregnancy really mean, and how is it different from traditional self-care?

Self-care during pregnancy is about consistency and meeting basic needs — not indulgence. It includes:

• Getting enough rest
• Staying hydrated
• Eating regularly
• Moving your body
• Managing stress
• Keeping up with prenatal care

In this way, it’s often simpler and more practical than people expect.

What are some parts of a person’s existing self-care routine that can usually stay the same during pregnancy?

Mental health practices like therapy or journaling, social connections and hobbies can remain the same as long as you have the energy.

Most activities you did pre-pregnancy should be safe during pregnancy. One notable exception is anything that involves a fast drop — like a rollercoaster, or skydiving. If you have any doubts about whether your current activities are safe, check with your obstetrician first.

For hobbies or daily routines, modifications may include:

• Pacing yourself
• Taking breaks
• Avoiding exposure to certain chemicals and fumes
• Heavy lifting

Overall, the goal is to maintain what supports well-being while making thoughtful, safety-based adjustments as the body changes.

If you had to point out two to three ways self-care needs to shift during pregnancy, what would they be?

The biggest shifts I see women make are:

• Learning to listen more closely to their bodies
• Prioritizing rest
• Being more mindful about substance exposure

The American College of Obstetricians and Gynecologists, or ACOG, strongly recommends avoiding alcohol, tobacco and drugs. I recommend reviewing any medications or supplements with a clinician to ensure they’re safe in pregnancy.

There are also certain foods to be cautious around when it comes to substance exposure, including unpasteurized products like raw milk or certain types of fish. The goal isn’t perfection, but intentional effort about what you’re putting into and around your body.

How should someone think about exercise or movement during pregnancy, especially if they already had a routine before becoming pregnant?

In most uncomplicated pregnancies, continuing a pre-pregnancy exercise routine is encouraged, with adjustments for comfort and safety. Exercise can remain the same with some modifications, including strength training, which can continue with lighter weights and attention to form. As pregnancy progresses, some positions, like lying flat on your back, may need to be removed from training routines or yoga practices.

You may need to lower the intensity of exercise, be more careful to avoid overheating and steer clear of activities with a higher risk of falling.

The focus should be on maintaining movement rather than increasing intensity. So if you haven’t run a marathon before, pregnancy is not the time to start training for one.

What does good self-care look like when fatigue, severe nausea or general discomfort make someone feel not quite like herself?

Good self-care in those moments means being flexible and compassionate with yourself. It may involve scaling back expectations, focusing on basic needs like rest and nutrition, accepting help from your partner, family and friends, and recognizing that some days, simply getting through the day is enough.

When it comes to movement, specifically, it can be helpful to try to do five minutes of gentle stretching or movement up to six times a day if you’re dealing with severe nausea or fatigue.

What does good self-care look like when a pregnant woman is working with a pre-existing mental health condition or is living with prenatal depression?

I recommend carving out more time for therapy if it had taken a backseat before pregnancy, joining a support group and gathering your people around you. We live in very siloed world now, and it can be easy to forget that we do not have to navigate difficult experiences alone.

I also encourage all pregnant women who are already on a medication for a mental health condition — or are struggling with a mental health condition and think medication could help — to ask their ob-gyn about the possibility. The vast majority of the time, anti-depressants and similar medications are safe during pregnancy.

Never hesitate to use the maternal mental health resources that exist for all expecting and new mothers.

• 1-833-TLC-MAMA (1-833-852-6262) is a free, confidential hotline offering support via text and phone call for pregnant and new mothers.
• I also encourage my patients to check out their local Postpartum Support International chapter during pregnancy so they’re connected with those resources before baby arrives.

What are some simple ways pregnant women can make time for self-care, even with a busy schedule?

We definitely have this notion that self-care has to be 30 minutes to journal, for example — a task in and of itself. But it can also be reflecting on how you really feel during the car ride to work, a phone call with a support person or mindfulness while folding the laundry. You can also consider incorporating your children into these practices once they’re old enough. Do yoga together. Talk about how you’re doing at dinner with card games that prompt reflection.

How important is support from partners, family, friends and healthcare providers as part of self-care during pregnancy?

Support is a key part of self-care. Emotional support, help with daily tasks, and open communication with healthcare providers can make a meaningful difference in both physical and mental well-being during pregnancy.

Your maternity care team wants to know what you’re worried about, how you feel and what they can do to help. I strongly encourage you to find a clinician you feel truly comfortable with, and when you do, to be honest with them about what you need.

And if you have a concern that can’t wait? We’re here to help.

What are two or three things pregnant people tend to worry about that may not deserve as much energy as they get?

Many people worry about occasional lapses in diet or exercise, minor exposures before they knew they were pregnant — like that glass of wine they had the night before a positive test — or not doing everything perfectly. In most cases, these do not have a significant impact, and overall consistency and intention matter much more.

What's one thing a pregnant person can do today to support herself?

Take a moment to check in with your body and meet one basic need. Have a balanced meal, drink a glass of water, or take time to rest. Small, consistent actions like these are the foundation of good self-care.