Congratulations! You're pregnant. Whether this is your first baby or you're expecting again, you're probably thinking about how to have a healthy pregnancy and what pregnancy health tips really matter. We know this journey brings questions, excitement, as well as perhaps a touch of overwhelm, but that's completely natural.

A healthy pregnancy isn't just about what you eat or how you move your body. It's about nurturing yourself physically, emotionally and mentally through each trimester. From nourishing foods and gentle exercise to pregnancy-safe skincare and restful sleep, every choice you make supports both you and your growing baby.

At Cradle & Tonic, we believe pregnancy is a time to care for yourself with intention and kindness, which is why we've created this complete guide to help you feel confident and supported. You'll discover practical advice on nutrition, exercise, pregnancy skincare, sleep, and emotional wellbeing – and if you're looking for products that bring it all together, our curated pregnancy gift sets offer everything you need to nurture yourself through this journey.

Let's explore what a healthy pregnancy looks like for you.

Nutrition for a healthy pregnancy

What you eat during pregnancy becomes the foundation for your baby's growth and your own wellbeing. A balanced, nutrient-rich healthy pregnancy diet doesn't need to be complicated – it's simply about choosing whole foods to eat during pregnancy that nourish you both.

1. Focus on variety and colour in your meals.

Fresh fruits, vegetables, whole grains, lean proteins, and healthy fats all play important roles. Your body needs extra nutrients now, particularly folate, iron, calcium and omega-3 fatty acids.

Folate supports your baby's neural tube development, which is why leafy greens, fortified cereals, and legumes are so valuable. Iron carries oxygen to your baby and prevents anaemia, so include lean red meat, spinach, and lentils. Calcium builds strong bones and teeth – think dairy, fortified plant milks, and leafy greens. Omega-3s, found in oily fish like salmon and in walnuts and flaxseeds, support brain development.

2. You'll also want to stay hydrated

Water helps form amniotic fluid, aids digestion, and reduces swelling. Aim for eight to ten glasses daily and remember that herbal teas can count too, from calming chamomile to tea for cramps, which many mums-to-be find supportive.

3. Fill the gaps with supplements

While whole foods should be your priority, supplements, nutrients and vitamins during pregnancy can be a good idea. Always speak with your midwife or GP before starting any new supplement, as your individual needs may vary.

4. Eat little and often

Small, frequent meals can help if you're managing nausea or heartburn. Listen to your body, honour your cravings (within reason), and remember that food is one of the most nurturing gifts you can give yourself during this time.

Staying active with safe exercise

Movement during pregnancy offers beautiful benefits. It boosts your mood, improves sleep, builds stamina for labour and helps manage weight gain. The key is choosing pregnancy-safe activities that feel good in your body, and our feature on safe exercises during pregnancy explores these in more depth.

Walking is one of the simplest and most effective forms of pregnancy exercise throughout all three trimesters. It's gentle on your joints, gets your heart pumping, and requires no special equipment. Swimming and water aerobics are also wonderful, as the water supports your bump and takes pressure off your back and pelvis. You'll feel lighter and more fluid in the water, which can be a welcome relief as your pregnancy progresses.

Prenatal yoga combines gentle pregnancy stretches, strengthening and mindfulness. It helps you connect with your changing body and prepares you mentally for birth. Pelvic floor exercises (Kegels) are equally important as they support your growing uterus and can aid recovery after birth.

As a general rule, if you exercised regularly before pregnancy, you can often continue with modifications. If you're new to exercise, start slowly and build gradually. Always listen to your body, stay hydrated and avoid overheating. Stop if you feel dizzy, short of breath or experience any pain.

Your body is doing extraordinary work. Gentle, consistent movement honours that work and keeps you feeling strong and capable.

Pregnancy skincare and self-care

Your skin changes during pregnancy, in fact, it's one of the most visible ways your body responds to surging hormones. You might notice increased sensitivity, dryness or, if you're lucky, that telltale pregnancy glow. Caring for your skin safely becomes part of your healthy pregnancy routine and it can also become a lovely daily ritual, a bit of me-time in a bit of me-time in the middle of it all.

Not all skincare ingredients are safe during pregnancy though, such as Hydroquinone, which is why we've built Cradle & Tonic around formulas you can trust.

Skip the stingy stuff

Start with a mild cleanser that doesn't strip your skin's natural moisture. Our pregnancy-safe shower gel cleanses without harsh sulphates or synthetic fragrances, leaving you feeling refreshed rather than tight or dry.

Stretch marks? Hydration helps

As your bump grows, hydration becomes even more important. Massaging a nourishing body oil into your skin helps maintain elasticity and can reduce the appearance of stretch marks. Our pregnancy body oil is a silky blend of botanicals designed to sink in beautifully, supporting your skin as it stretches. The ritual of massaging your bump also creates a moment of connection with your baby.

One balm. So many uses

For areas that need extra attention, such as your nipples, hands, or lips, a multi-purpose balm offers soothing relief. Our award-winning Wonder Balm is 100% natural and pregnancy-safe, ideal for calming irritation wherever it appears.

Self-care isn't just about the product that you use, it's about giving yourself a break. It might be a quick soak in the bath, five minutes with your feet up or simply choosing rest over your to-do list. These things aren't a luxury – they're what keep you going. Growing a baby takes a lot out of you, and looking after yourself is part of the job.

Sleep and rest

A calming bedtime routine also goes a long way. Think warm, not hot, baths (add a splash of a soothing bath gel with frankincense to help calm your mind), gentle stretches or a few minutes of reading. Keep your bedroom cool, dark, and quiet. If your mind races, jotting thoughts down in a notebook can help you let them go.

Dry, itchy skin can interrupt sleep too, especially in the later months. These tips for dry skin during pregnancy offer practical ways to ease irritation and help you settle more comfortably. Applying a rich body oil before bed not only hydrates but can also become part of your wind-down routine.

If sleep continues to feel out of reach, you're not alone. Many mums-to-be find this part of pregnancy unexpectedly tough. Coping with pregnancy sleep struggles offers ideas that can help, from adjusting your sleep position to managing middle-of-the-night anxiety.

And if night-time rest is broken, don't underestimate the power of a daytime nap. Your body is doing a huge job, so let it rest whenever it needs to.

Common pregnancy symptoms and how to manage them

Pregnancy brings changes — and with those changes often come symptoms that range from mildly inconvenient to genuinely challenging. You're not alone in this, and there are gentle, effective ways to find relief. Here's how to navigate some of the most common ones:

Nausea and morning sickness

Feeling queasy is a hallmark of early pregnancy, thanks to rising hormone levels. For many, it peaks in the first trimester, but it can come and go throughout.

Eating little and often can help stabilise your blood sugar, and sipping ginger tea or nibbling ginger biscuits may ease the waves of nausea. Keep plain crackers by your bed and eat one before getting up. Hydration is important too, even if it's just small sips at a time.

If you're looking for gentle, natural nausea and morning sickness remedies, this guide to what can help nausea during pregnancy explores everything from dietary tweaks to acupressure.

Back pain

Dealing with lower back pain in pregnancy? You're not alone! It's very common as your bump grows and your centre of gravity shifts. Gentle stretches, good posture, supportive shoes and low-impact movement all play a role in keeping discomfort at bay.

Itchy skin

Sensitive or itchy nipples in pregnancy can appear as your breasts begin to prepare for breastfeeding. It's down to hormonal shifts and stretching skin and a gentle, natural balm can offer quick relief. Our Wonder Balm is also ideal for calming and protecting sensitive skin.

More generally, itchy skin – especially on your bump – is common in the second and third trimesters as your skin stretches. Hydration is key here: apply a nourishing body oil daily, avoid very hot showers and opt for loose, breathable clothing. If itching becomes severe or starts on your palms and feet, it's best to check in with your midwife, as it can occasionally signal something more serious.

Other common issues

Swollen feet and ankles, heartburn, constipation are all other common threads in the pregnancy experience. Each one has simple strategies that can help, from propping up your legs to adjusting your diet. The key is to be patient with your body, give it what it needs, and seek support when things feel too much.

Remember: Your body is adapting in incredible ways. Most symptoms are a normal part of this journey, but that doesn't mean you have to suffer through them. Be kind to yourself. Rest when you need to. And if something doesn't feel right, trust your instincts and check in with your midwife or GP.

Emotional and mental health

A healthy pregnancy encompasses your emotional wellbeing as much as your physical health. Pregnancy hormones affect your mood, and the magnitude of the changes ahead, whether that's becoming a parent for the first time or welcoming another child, naturally brings up feelings.

It's completely normal to feel anxious, overwhelmed, tearful or uncertain at times. You might worry about the birth, about whether you'll be a good parent, about how your life will change. These thoughts don't mean anything is wrong. They mean you're human and you're processing something enormous.

• Mindfulness and self-care practices can help you stay grounded. Even five minutes of deep breathing, a short walk outside or writing down how you feel can create space for your emotions.
• Prenatal yoga often includes breathing techniques that calm your nervous system and prepare you for labour.
• Talking helps too. Share your feelings with your partner, a trusted friend or your midwife.
• If anxiety or low mood persists or feels unmanageable, reach out to your GP. Perinatal mental health support is available, and seeking help is a sign of strength, not weakness.
  

Caring for your mental health now isn't just good for you. It lays the foundation for how you'll care for your baby too. You're showing them, even before they arrive, that it's OK to ask for support.

For more tips on navigating the emotional side of pregnancy, from everyday stress to managing anxiety, take a look at our mental health resources. They're here to support you, whatever this chapter looks like.

Preparing for birth and beyond

As you move through your pregnancy, thoughts naturally turn towards birth and those first weeks with your baby. Preparation doesn't mean controlling every detail, it just means creating a foundation that helps you feel ready and supported.

Before baby arrives

Practical preparation matters. Packing your hospital bag in advance reduces stress when labour begins. Our hospital bag checklist ensures you have everything you need for yourself and your baby, from essentials to comfort items that help you feel more at home.

Birth preparation classes, whether in person or online, can help you understand what to expect during labour and build confidence in your body's ability to birth your baby. Partner involvement in these classes also helps your support person know how to help you.

Most importantly, know that there's no single "right" way to prepare. Trust yourself, gather information that feels helpful, and release what doesn't serve you. You're preparing not just for a day but for a profound transition and you're allowed to do that in whatever way feels most supportive to you.

After baby arrives

Think too about your postpartum recovery. Your body will need time, care, and patience as it heals and adjusts after birth. Stock up on nourishing foods, organise some help if you can, and consider what products or rituals will support your recovery in those early weeks.

If you've had a C-section, recovery may take a little longe. It's important to ease back into movement and avoid anything that puts strain on your body. Even something as simple as a bath needs to wait. Most healthcare professionals recommend holding off for around 4 to 6 weeks, to allow your incision to heal fully. This guide on baths after a C-section explains what's safe, and when.

Wherever and however you give birth, gentle support matters, from soft, breathable clothing to soothing balms and body oils that help you feel more like yourself again.

As you navigate these months, remember that you're already doing beautifully. Your body knows what to do, and you're learning to trust it more each day. This is your healthy pregnancy journey – unique, precious, and absolutely your own. You've got this.

If you're looking for a thoughtful gift for yourself or a loved one preparing for this journey, our Cradle & Tonic gift sets offer curated collections of pregnancy-safe skincare. They're designed to nurture and support, whether during pregnancy or in those tender postpartum weeks.