The summer is a great time to relax and rest up if you are expecting your baby. It may be a while before you get a chance to take a vacation again (and when you do, it’s not exactly the same when you have a young baby to mind!) However, if you are planning on travelling, you might have a few concerns, especially if it’s your first baby.
Fertility and Pregnancy expert and author Emma Cannon has put together her top tips for ensuring you have a happy and healthy holiday while pregnant.
1. Junk food is always temping when at an airport but try and avoid it. Instead, prepare your body for the journey by eating light and drinking lots of water.
2. Be prepared and pack snacks in your hand luggage that are healthy and will give you energy such as fruit or a bag of mixed nuts and seeds. This way you won’t be tempted to buy junk food at the airport or on the plane.
3. Fresh varied fruit provides the body with antioxidants. These antioxidants are used to protect us at a cellular level from damage associated with travelling at high altitude and from excess UV exposure.
4. To avoid constipation, which is a common side effect of pregnancy, eat plenty of fresh fruit while on your holiday. The natural water content as well as fibre will reduce constipation. Constipation can also be exacerbated by long haul travelling so it’s important to eat on your journey. Also take Probiotics to enhance digestive function.
5. Flying when pregnant is safest between 14-28 weeks although many women fly outside of the times perfectly safely. Check with your airline before booking for holiday.
6. High risk women, those who have previously miscarried or those with blood clotting disorders may want to avoid flying outside of these weeks. Some women are prescribed aspirin to thin the blood but check with your doctor before you take any kind of medication.
7. It is important to keep moving on flights. Take regular walks around the plane, rotate your ankles and wear support stockings. These are all helpful in preventing deep vein thrombosis.
8. Use suitcases with wheels. If you have to lift your suitcase, look for someone to help you, especially if lifting into overhead lockers.
9. During the journey eat light. Flying is a stress on the body and this slows down digestion. Remember “Diet is important but digestion is everything”.
10. Avoid foods heavy in salt. Salted peanuts and crisps can adversely affect already heightened blood pressure as a result of flying.
11. While avoiding caffeine is recommended throughout your pregnancy, it is particularly important when travelling as it will dry your body fluids. Avoid fizzy drinks which lead to bloating.
12. On holiday never sit around in a wet bikini or swim suit. The risk of bladder infections and other urinary problems is increased by sitting in a wet swim suit. Change into a dry outfit after swimming as soon as possible.
13. Try not to lie directly in the sun and also make sure your head is in the shade or that you are wearing a hat.
14. If eating at a buffet, avoid food which may have been sitting around for a while.
15. Don’t have ice in your drinks as the water in other countries may not be safe.
16. Lying on sun beds in the later stages of pregnancy is not easy and can be very uncomfortable. Lie your bed flat and use plenty of cushions for support. Lying on your side will make you more comfortable. Getting up and down by pushing up from side lying is much easier.
17. Use ginger and sea sickness bands can help prevent travel and morning sickness.
18. Make sure you remember to rest. On holiday you might feel like doing lots of different things but rest is important when you’re pregnant. Half an hour in the afternoon will give you energy to stay up a little later and enjoy the holiday.
19. In terms of mosquito bites prevention is better than cure so keep well covered up and use a natural insect repellent.
20. Remember not to stay in the heat for too long, but also don’t spend all day in cold air-conditioning either. Keep a balance.
Emma Cannon's new book ‘You and Your Bump’ will be available on 3rd June published by Rodale. Why not visit Emma's website at



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