Health tips & wellness advice
Pregnancy is a beautiful journey, but it comes with many questions. At Obwocha's Pharmacy, we support expectant mothers with expert advice on prenatal care. Here's what every mom-to-be in Kenya should know.
Folic Acid (400 mcg daily): Start taking folic acid at least one month before conception and continue through the first trimester. It's crucial for preventing neural tube defects in your baby's brain and spine.
Iron (27 mg daily): Pregnancy increases your blood volume by 50%, making iron essential for preventing anemia. Good sources include red meat, spinach, beans, and fortified cereals.
Calcium (1,000 mg daily): Your baby needs calcium for healthy bones and teeth. If you don't consume enough, your body will leach it from your own bones.
Vitamin D (600 IU daily): Supports calcium absorption and immune function. Safe sun exposure and supplements help maintain optimal levels.
DHA (200-300 mg daily): An omega-3 fatty acid critical for your baby's brain and eye development. Found in fish oil supplements.
The Ministry of Health recommends at least 8 antenatal visits:
• First visit: Before 16 weeks — confirmation, blood tests, ultrasound
• Second visit: 24-28 weeks — glucose screening, anaemia check
• Third visit: 30-32 weeks — growth scan, positioning check
• Fourth to eighth: Every two weeks until delivery — blood pressure, weight, urine tests
Ensure you attend all visits at your nearest health facility or with your preferred obstetrician.
Morning sickness: Eat small frequent meals. Ginger tea and vitamin B6 supplements can help. Avoid strong odours and greasy foods.
Heartburn: Eat smaller meals, avoid lying down after eating, and elevate your head while sleeping.
Back pain: Practice good posture, wear supportive shoes, and sleep on your side with a pillow between your knees.
Swollen feet: Elevate your feet when sitting, stay hydrated, and avoid standing for long periods.
Constipation: Increase fibre intake with fruits, vegetables, and whole grains. Drink plenty of water.
• Stay active with pregnancy-safe exercises like walking, swimming, or prenatal yoga
• Eat a balanced diet rich in fruits, vegetables, lean protein, and whole grains
• Drink 8-10 glasses of water daily
• Get 7-9 hours of sleep each night
• Avoid alcohol, smoking, and raw/undercooked foods
• Manage stress through meditation, deep breathing, or talking to loved ones
• Attend antenatal classes to prepare for childbirth and newborn care
Remember: Every pregnancy is unique. Always consult your healthcare provider before starting any supplement or making significant lifestyle changes.
