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Love Your Bump

  • Quit smoking
  • Healthy weight gain
  • Get active
  • Go alcohol free

 

Today is the perfect time to create the healthiest environment for your growing baby.

It's well known that quitting smoking and giving up alcohol can significantly improve both your and your baby’s health.

Staying active and maintaining a healthy weight during pregnancy are also key to reducing complications.

With free help from our expert teams, you have a better chance of sticking to healthier habits.

 

 

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Start a 12-week smoke-free programme

You’re 3 times more likely to stop smoking with our help than trying to quit alone.

Stopping reduces your risk of stillbirth. It also reduces your baby's chances of developing asthma, learning difficulties, and diabetes.

 

Pregnant woman snapping a cigarette in half.

 

About the programme

When you join the programme, a pregnancy specialist will support you for at least 12 weeks.

The type of support you'll get depends on what is most likely to help you kick the habit for good. That might be gum, patches or an e-cigarette, which are all safe to use during pregnancy. It might also be behavioural advice or a mix of the above methods.

When you complete the programme and quit smoking, you could get up to £300 of shopping vouchers too.

If you and someone in your house want to quit together, sign up for the 'family quit' programme.

 

 

Avoid secondhand smoke

If you don't smoke yourself, but people in your support network do, their passive smoke can harm you and your baby both before and after birth. 

Secondhand smoke can also reduce your baby's birth weight and increase the risk of "cot death".

It's important for you and your baby to have a smoke-free environment.

Your family, friends and housemates can find a local stop smoking service for expert support with quitting.

 

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Join the My Healthy Pregnancy programme

You can reduce the risk of complications like gestational diabetes and high blood pressure by maintaining a healthy weight.

Support from our experts will help you stay on track throughout your entire pregnancy journey.

 

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About the programme

When you join the My Healthy Pregnancy programme, you’ll get a personal health advisor and dietitian. They'll make a plan just for you and help you follow it to manage your weight.

You can access the programme for free if you:

  • Are pregnant or trying for a baby
  • Have a BMI ≥40 or ≥37.5 if you're from an ethnic minority background
  • Live in Hertfordshire and/or are registered with a local GP
  • Are aged 18 and over.

The year-long, flexible programme means you can join group sessions or opt for one-on-one support, either face-to-face or via MS Teams, WhatsApp, and telephone. Perfect for your ever-changing, busy schedule.

 

 

A healthy diet during pregnancy

Maintaining a healthy diet is crucial during pregnancy to support your baby’s development. Focus on eating a variety of foods to get the necessary nutrients, and take a folic acid supplement.

Read more about having a healthy diet in pregnancy, including:

  • nutrients found in different foods
  • alternatives to refined starch, fatty foods and sugars
  • foods to avoid
  • safe food preparation tips.

 

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Join Hertfordshire Health Walks

Evidence shows that physically active women are less likely to have problems in later pregnancy and labour. Walking, swimming and prenatal yoga are some examples of safe activities. 

Read exercise tips from the NHS or chat to your midwife for advice on which activities are best for you and your baby.

 

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Just starting out?

A daily 20 minute walk, or a 10 minute brisk walk is a great way to begin exercising during pregnancy.

Try 'first steps' for low-impact walking routes that will gradually improve your fitness and motivate you to stay active. Guided by our friendly Hertfordshire Health Walks volunteers, these walks are free and frequent, helping you to get your recommended weekly exercise in.

 

 

Already physically active?

Keep going! Aim for 150 minutes a week of movement and include muscle strengthening exercises on 2 days (see exercise tips).

Remember, stick to exercises that don't bump your bump like our graded Hertfordshire Health Walks for moderate intensity activity. 

Find more free and cheap activities to do during pregnancy.

 

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Sign up to the alcohol recovery service

If you're pregnant and worried about your alcohol intake, talk to us in confidence today. We'll help you work towards an alcohol-free pregnancy.

There's no safe amount or time to have a drink when pregnant, and understanding how alcohol affects your baby can make it easier for you to stop.

 

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About the service

When you sign up to the alcohol recovery service, an experienced worker from Change Grow Live will:

  • listen to your needs and tailor your care plan
  • teach you coping methods and tips
  • help you build strong mental and emotional resilience.

The service is free and you can schedule sessions at a time convenient for you. If you need any additional help, we'll do our best to support you and your baby.

 

 

Struggling to refuse a drink?

Parties and social gatherings make it harder to avoid drinking alcohol when pregnant.

Visit #DRYMESTER for tips on how you and parents-to-be can go alcohol-free. There are many resources including, mocktail recipes, phrases to help you say no to a drink, and advice on how to handle annual get-togethers.

 

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