Consuming high levels of alcohol increases the risk of fetal malformations, developmental delay, and Fetal Alcohol Syndrome. Currently, there is no consensus on the safe level of alcohol during pregnancy, so alcohol should be avoided throughout pregnancy and when trying to conceive.

Nail Care & Massage during pregnancy can be safe and relaxing ways to pamper yourself, as long as certain precautions are taken. For manicures and pedicures, make sure the salon uses proper hygiene practices, and avoid any harsh chemicals or treatments that could be harmful. When it comes to massage, it is best to seek out a therapist experienced in prenatal massage, as certain pressure points and techniques should be avoided to ensure your safety and comfort.

Hair dye is generally considered safe during pregnancy, especially once you are in your second trimester. However, it is a good idea to minimise exposure to chemicals by ensuring the area is well ventilated and choosing products with fewer harsh ingredients or opting for natural dyes.

Fake Tan during pregnancy is generally considered safe, as the active ingredients in most self-tanning products (such as DHA) are not absorbed through the skin in significant amounts. However, it is a good idea to avoid inhaling spray tans or using tanning products in poorly ventilated areas. If you have sensitive skin during pregnancy, you may want to do a patch test first to ensure you do not have an adverse reaction.

Epworth Freemasons Hospital offers childbirth education and early parenting classes. Details will be provided when you complete your hospital registration. While fees for private classes may be covered by your health fund, there may still be some out-of-pocket costs. It is recommended that both you and your partner attend these classes, as they will help you prepare for childbirth, delivery, breastfeeding, and early parenting. For more information and to make bookings, please visit the Epworth Maternity website.

Regular low-impact exercise during pregnancy offers several benefits, including improved physical health (such as lower blood pressure and reduced risk of gestational diabetes), prevention of excessive weight gain, and enhanced psychological well-being through the release of endorphins, which boost mood and reduce stress. Additionally, exercise during pregnancy provides long-term health benefits, such as a reduced risk of cardiovascular disease, type 2 diabetes, and some cancers. Before starting any exercise program, it is important to consult with Rachel to ensure there are no health issues preventing you from exercising. If there are no contraindications, regular aerobic and strengthening exercises are recommended throughout pregnancy.

You will start to be aware of your moving baby at around 16-22 weeks. By 28 weeks your baby will have a consistent pattern of movements. Movements vary between babies, and you will come to know what is normal for your baby. If you feel that your baby’s movements have reduced from their usual pattern, please contact Rachel immediately and she will arrange to review you as soon as possible.

Both you and your developing baby require additional nutrients, and the best way to meet those needs is by eating a diverse range of healthy foods.

Pregnancy itself, however, predisposes you to an increased risk of developing harmful infections and possibly passing these on to your baby. Preventing foodborne illnesses during pregnancy is extremely important. These foodborne illnesses include:

Salmonella can lead to nausea, vomiting, abdominal cramps, diarrhoea, fever, and headaches. While pregnant women are not at a higher risk of contracting salmonellosis, it can, in rare cases, lead to miscarriage.

Therefore, it is recommended that you avoid foods containing raw eggs and to always cook meat, poultry, and eggs thoroughly.

Pregnant women should also avoid raw or lightly cooked sprouts, including alfalfa, broccoli, onion, sunflower, clover, radish, snow pea, mung bean, and soybean sprouts.

Listeria is a type of bacteria found in certain foods that can cause a rare but serious infection called listeriosis. If transmitted to your unborn baby, Listeria can lead to miscarriage, premature labour, or stillbirth.

Some foods may contain Listeria even if stored properly, so to reduce the risk of listeriosis, it's important to follow these guidelines:

• Try to consume freshly cooked foods and thoroughly washed, freshly prepared fruits and vegetables. Leftovers are safe if they were refrigerated promptly and eaten within a day.

• Avoid foods that may have been prepared more than a day in advance, such as pre-made salads, sandwiches, and wraps.

Toxoplasmosis is a parasitic infection that is uncommon in pregnant women but can occur if you consume undercooked meat or unwashed fruits and vegetables. The infection is more commonly contracted by handling cat faeces when changing cat litter or encountering contaminated soil in the garden. It is especially important to avoid toxoplasmosis during pregnancy, as it can cause brain damage or blindness in your unborn baby.

Fish is rich in protein and minerals, low in saturated fat and contain omega-3 fatty acids. Omega-3 fatty acids are important for the development of the central nervous system in babies, before and after they are born.

Whilst it is important to consume fish in pregnancy, you should be careful about which fish you choose. Some fish may contain harmful levels of mercury that may affect your unborn baby’s developing nervous system.

Fish such as shark (Flake) or billfish (Broadbill, Swordfish, Marlin) should be limited to once per fortnight, with no other fish consumed that fortnight. Deep sea perch such as Catfish or Orange Roughy can be safely consumed once per week. All other fish and seafood can be consumed 2-3 times per week.

It is recommended that you sleep on your left side, particularly in the second and third trimesters. Sleeping on you left side improves blood flow to the placenta, ensuring better oxygen and nutrient delivery to your baby.  While sleeping on the right side is not harmful, the left side is considered optimal for both maternal and fetal health. Sleeping on your back during the later stages of pregnancy is not recommended because the weight of the growing uterus can compress major blood vessels, potentially leading to reduced blood flow to the baby and causing dizziness or low blood pressure. To support comfort and encourage side sleeping, many pregnant women use pillows to prop themselves up or between their legs. If you do wake up on your back, there is no need to panic, but aim to return to a side position to optimise circulation.

Women should not smoke cigarettes during pregnancy. Cigarettes are harmful to not only your overall health, but are associated with early pregnancy loss, bleeding from the placenta (placental abruption), prematurity, low birth weight and stillbirth.

Pregnancy multivitamins are recommended for all patients as they contain folate and iodine, which are essential for the healthy development of your baby’s brain and nervous system. The current recommendation is to take 500mcg of folate and 150mcg of iodine for at least 3 months before conception and continuing these until 12 weeks into your pregnancy. You may also require additional supplements like iron, vitamin D, or calcium, and Rachel will discuss this with you during your appointments.

When travelling by car during pregnancy, always wear a three-point seatbelt with both a lap and shoulder strap. The lap belt should sit low on your hips, under your belly, while the shoulder strap should be positioned between your breasts, above your belly. Never wear the seatbelt across or over your belly to minimise injury in case of an accident.

There is no evidence that air travel is harmful to you baby. Many women travel during pregnancy and it is generally safe to do so. If you are travelling away from Melbourne, it is important to consider:

• Travel insurance to cover pregnancy and a possible pre-term delivery

• Logistical and financial implications if your baby were to be born prematurely in another country

• Hygiene standards in other countries and the increased risk of infections and their complications

When travelling on a plane, you should wear compression stockings, keep well hydrated and walk around regularly to reduce your risk of developing a deep vein thrombosis (DVT). Many airlines also require a letter from Rachel authorising your fitness to fly. Please contact the rooms if you require this.

Pregnant women are particularly vulnerable to infections. When you are vaccinated, your antibodies transfer from you to your developing baby. They receive protection from you when they are too young to be vaccinated themselves. The vaccines that are recommended in pregnancy include:

• Influenza: Pregnant women are at higher risk of severe illness from the flu, and getting vaccinated can reduce the risk of hospitalisation, preterm labour, and other complications. The flu vaccine is safe during any trimester and is recommended in every pregnancy.

• Pertussis (Whooping cough): Pertussis, or whooping cough, is a highly contagious bacterial infection that can cause severe coughing fits in babies, making it difficult for them to breathe. The whooping cough vaccination should be administered between 20 and 32 weeks gestation in every pregnancy. Any adult who will be in close contact with your newborn baby should also receive the whooping cough vaccine if they have not had a recent booster within the last 5 years. Additionally, your newborn baby will receive their own vaccination against whooping cough at 2, 4 and 6 months of age.

• RSV (respiratory syncytial virus): RSV is a common and highly contagious respiratory virus that can be particularly dangerous in children less than 12 months of age. Vaccination during pregnancy can start protecting your baby before they are born. It is recommended that the RSV vaccine be administered between 28-36 weeks gestation.