Seeing a healthcare provider during pregnancy can help check on your health and your baby’s growth. Providers can answer questions, treat health concerns, and help you make a plan for a safer pregnancy and birth.

If you can, try to see a doctor, midwife, or clinic early in pregnancy and continue visits, when possible. Even one visit can help connect you with support.

If getting care is difficult because of insurance, transportation, housing, or other barriers, there are still options. Sacramento County has free or low-cost clinics that provide.

Find prenatal care in Sacramento County.

Your body needs extra nutrients during pregnancy. Eating regular meals with a mix of fruits, vegetables, protein, whole grains, and healthy fats supports your baby’s growth. Prenatal vitamins with folic acid are also important.

Eating well can be hard when food choices are limited. If getting enough food is difficult, programs like WIC, SNAP, and local food banks may help provide groceries or healthy foods for pregnant women and families.

Pregnancy can make you feel more tired than usual. Your body is doing a lot of work. Rest when you can. Even short periods of rest can help your body recover.

Many pregnant women have trouble sleeping. Hormone changes, physical discomfort, stress, and anxiety can all make sleep harder. You may have trouble falling asleep, wake up often during the night, or feel exhausted during the day.

Small changes may help support better sleep when possible, such as:

• Resting when your body feels tired

• Keeping lights and screens low before bedtime

• Finding a comfortable sleeping position with pillows

• Trying to stick to a sleep schedule, going to bed and waking up at similar times

Lack of sleep can also affect mental health. When someone is very tired, feelings of stress, depression, and anxiety can become stronger.

Because of this, some people use substances to try to sleep. Alcohol, cannabis, prescription sleep medications, or other drugs may seem like they help in the moment. But some substances can make sleep quality worse over time or create other health risks during pregnancy.

If sleep problems are affecting you, a healthcare provider may be able to help. They can talk with you about safer ways to improve sleep during pregnancy and check for other causes of sleep problems, such as anxiety, depression, or pain.

Moving your body during pregnancy can support both your physical and mental health. Gentle daily movement can help improve circulation, reduce stress, support better sleep, and ease muscle tension.

Movement does not have to mean exercise classes or long workouts. Small amounts of activity throughout the day can still be helpful.

Examples of gentle movement include:

• Walking, even for a short time

• Stretching your arms, legs, or back

• Light household tasks

• Taking short movement breaks during the day

If you have a safe place to walk, even a few minutes of movement can help your body and mood.

Some women may not be able to move much because of health conditions, pain, exhaustion, or their living situation. If that is the case, focus on what feels safe and manageable for your body.

A healthcare provider can also help you understand what kinds of movements are safe during pregnancy, especially if you have medical concerns.

Movement is not about doing things perfectly. It is about supporting your body in ways that feel possible for you.

Pregnancy can bring many emotions. Some women feel happy or excited. Others feel stressed, worried, or overwhelmed. All of these emotions are valid, and you are not alone. There are daily habits you can build to cope with your emotions in healthy ways:

• Eating regular, nutritious meals

• Focusing on adequate sleep

• Building in daily movement

• Staying hydrated

• Using breathing techniques to regulate 

Talking with someone you trust can help. This could be a friend, family member, counselor, peer support worker, or healthcare provider. 

If you have experienced trauma, violence, or major stress, getting support for your mental health is just as important as caring for your physical health and will improve outcomes for both you and your baby.

Some people use alcohol, tobacco, cannabis, prescription medications, or other drugs during pregnancy. You may be using substances to cope with stress, anxiety, depression, trauma, pain, or trouble sleeping. Some people also use substances to manage withdrawal symptoms or cravings.

If this is part of your life right now, you are not alone. Many pregnant women struggle with substance use, especially when they are dealing with difficult life situations.

Substances can affect both your health and your baby’s development. Depending on the substance, use during pregnancy may increase the risk of problems such as:

• Low birth weight

• Preterm (early) birth

• Withdrawal symptoms in the baby  

• Impacts on learning, emotional, and physical development

Learn more about prenatal substance exposure.

Some people use alcohol, tobacco, cannabis, prescription medications, or other drugs during pregnancy. You may be using substances to cope with stress, anxiety, depression, trauma, pain, or trouble sleeping. Some people also use substances to manage withdrawal symptoms or cravings.

If this is part of your life right now, you are not alone. Many pregnant women struggle with substance use, especially when they are dealing with difficult life situations.

Substances can affect both your health and your baby’s development. Depending on the substance, use during pregnancy may increase the risk of problems such as:

• Low birth weight

• Preterm (early) birth

• Withdrawal symptoms in the baby  

• Impacts on learning, emotional, and physical development 

The safest step is to talk with a healthcare provider about your substance use. Their goal is to help keep you and your baby as healthy as possible.

It is important not to stop using certain substances suddenly without medical guidance, especially opioids and alcohol. Stopping too quickly can cause withdrawal, which may be dangerous during pregnancy.

A healthcare provider can help you make a safer plan. This may include medication, counseling, or other types of support. Treatment during pregnancy can improve outcomes for both you and your baby.

If you are thinking about cutting back or getting help, support is available. Even small steps toward safer use and care can make a difference.

Find help in Sacramento County.

The weeks and months after birth can bring many changes. Your body is healing, you are learning to care for a new baby, and your emotions may shift.

This time is sometimes called the postpartum period.

For women in recovery or managing substance use, the postpartum period can bring new challenges. Sleep changes, stress, and hormonal shifts can affect mood and cravings.

Because of this, ongoing support after birth is very important.

Support after delivery may include:

• Follow-up medical care

• Mental health counseling

• Substance use treatment or medication

• Parenting support programs

• Help with housing, food, or childcare

• Peer recovery support

Many women also experience mood changes after birth. Some feel sadness, anxiety, or irritability. These feelings are common, but if they become strong or last a long time, it may be a sign of postpartum depression or anxiety.

Getting help early can make recovery and parenting easier.

You do not have to manage this time alone. Healthcare providers, counselors, peer workers, and community programs can help support both you and your baby as you adjust to life after birth.

Breastfeeding has many benefits for babies that can last into adolescence and beyond. Breastfed babies have lower rates of asthma, diabetes, respiratory disease, ear infections, vomiting and diarrhea, and SIDS (sudden infant death syndrome), or crib death.

Just like during pregnancy, your body conveniently creates the essential nutrition for your baby. Breastmilk offers infants easily absorbed nutrients and contains antibodies from you to help them fight infection, while providing health benefits that can last throughout childhood. Children who have been breastfed may have fewer cavities, improved brain maturity, and stronger overall immunity to infection.

Breastfeeding also offers wonderful short-term benefits for new mothers.  It stimulates the uterus to contract after giving birth, reduces postpartum bleeding, and burns an extra 500+ calories a day, helping the body through the process of healing and recovery from pregnancy and childbirth. Breastfeeding also releases those feel-good hormones like oxytocin – for the mom and the baby – which can reduce stress and promote bonding. 

Women who breastfeed experience long-term benefits such as fewer urinary tract infections, lower rates of postpartum depression, and reduced risk of ovarian and breast cancer.