10 Tips for Surrogates to Have a Healthy Pregnancy

Prioritizing your health isn’t just about self-care — it’s also about honoring the trust that intended parents have placed in you to help build their family. Each choice you make as a surrogate supports the baby’s growth, nurtures your own well-being and builds a meaningful bond with the intended parents. By staying healthy, you’re creating a foundation for a rewarding and positive experience for everyone on this journey.

At Joy of Life, we’re inspired by each surrogate’s commitment and are dedicated to making every step of this journey as supportive and empowering as possible. Here are 10 tips to guide you in creating the best possible experience for yourself and the family you’re helping.

1. Eat a Balanced Diet

During pregnancy, you’re nourishing both yourself and the baby, who relies on a well-balanced diet for healthy development and growth. At Joy of Life, we understand the importance of supporting surrogates in maintaining proper nutrition. That’s why we offer two options to assist with dietary needs. One option, the meal allowance for long-distance travel, is guaranteed to help offset the cost of staying healthy while traveling. Additionally, intended parents can choose to purchase an organic produce delivery service for their surrogate, providing convenient access to fresh, wholesome foods.

Here are some helpful suggestions for what to include in your diet and what to avoid to help keep both you and the baby safe:

What to Eat

• Protein: Include lean meats like chicken and turkey, low-mercury fish, eggs, beans, legumes, nuts, seeds and tofu. These foods support healthy development and tissue repair, helping you both thrive during this incredible journey.
• Vegetables: Try to fill half your plate with a colorful array of vegetables — often referred to as “eating the rainbow.” This can include options like leafy greens (spinach and kale), bell peppers, broccoli, sweet potatoes and carrots. Each color brings a variety of essential vitamins and minerals to help support your health and the baby’s development.
• Fruits: Choose a variety of fruits like apricots, oranges, bananas and apples. These fruits provide vital nutrients such as vitamin C, potassium and fiber, which aid in digestion and support immune health. Washing all fruits thoroughly helps avoid any harmful bacteria.
• Whole Grains: Whole grains like oats, brown rice, whole wheat bread and quinoa are rich in fiber, vitamins and essential minerals like iron. These nutrients help support energy levels and aid in healthy digestion, which can be especially beneficial during pregnancy.

Foods to Avoid

• Undercooked Meats: Raw or undercooked meats, including deli meats, may contain harmful bacteria like salmonella and listeria, which can increase the risk of infection during pregnancy. Make sure all meats are thoroughly cooked to a safe temperature.
• Unpasteurized Dairy: Avoid raw milk and unpasteurized dairy products like certain cheeses (e.g., soft cheeses such as brie, camembert and queso fresco), which may contain harmful bacteria that can lead to infections. Instead, opt for pasteurized dairy products to help ensure safety.
• High-Mercury Fish: While fish is an excellent source of omega-3 fatty acids, certain types like shark, swordfish, king mackerel and tilefish have high levels of mercury, which can harm the baby’s developing nervous system. Stick to low-mercury fish like salmon, cod and sardines to gain the benefits without the risks.

If you’re having twins or multiple babies, it’s a good idea to sit down with your OBGYN and a surrogacy specialist to craft a diet that’s tailored to your unique situation.

2. Stay Hydrated

Hydration is one of the simplest yet most powerful ways to support a healthy pregnancy. Sufficient water intake prevents dehydration, which can lead to complications like premature contractions and labor. Since our bodies don’t produce water, you need to make sure your water intake meets the needs of both you and the baby. Studies show that increased hydration is particularly important during pregnancy. It is a good idea to aim to drink around 8 to 12 cups of water (1.9 liters to 2.8 liters) each day and consider drinking even more if you’re physically active.

Listen to your body and be aware of signs that you may need more fluids, such as dark yellow urine, dizziness, fatigue or dry skin. By recognizing these signals, you can adjust your habits to ensure you’re well-hydrated. In addition to drinking water, you can enjoy a variety of water-rich foods like cucumbers, watermelon, oranges and broth-based soups to help keep you hydrated. If you enjoy caffeinated beverages, remember to balance them with extra water because caffeine can lead to increased fluid loss.

To help you stay on track, carry a reusable water bottle with you and consider using a hydration app as a gentle reminder to keep sipping throughout the day.

3. Take Prenatal Vitamins

During your surrogacy, prenatal vitamins play a vital role in supporting both your well-being and the baby’s development. To help support the baby’s brain, nervous system and bone growth, here are some important nutrients to include in your diet:

• Folic Acid: Essential for early brain and spinal cord development, folic acid helps prevent neural tube defects. It’s recommended to get 400-800 mcg daily from your prenatal vitamin or fortified foods.
• Calcium: Supports the baby’s bone and tooth development while helping maintain your bone health. Aim for around 1,200 mg per day through a combination of diet and supplements.
• Iron: Iron supports the production of extra blood your body needs during pregnancy and helps prevent anemia, which can cause fatigue. A typical prenatal vitamin contains 27 mg of iron.
• Docosahexaenoic Acid (DHA): This essential Omega-3 fatty acid supports brain and eye development, and 200 milligrams (mg) daily is recommended before, during, and after pregnancy. DHA can be found in fatty fish or taken as an additional supplement if needed.
• Vitamin D: Vital for immune function and bone health, Vitamin D also supports calcium absorption. Aiming for 600 IU per day is usually recommended.

Remember, vitamins should enhance, not replace, a nutritious diet.

4. Prioritize Your Rest and Sleep

Pregnancy can bring unexpected changes to your sleep routine, and rest becomes even more important as your body supports the growing baby. Try to get at least eight hours of sleep each night, and be prepared to adjust as your pregnancy progresses.

As early as the first trimester, rising levels of progesterone, a hormone produced by the ovaries and placenta, may leave you feeling more tired than usual. It’s your body’s way of telling you that you might need some extra rest.

By the second trimester, side-sleeping can help improve blood flow and help prevent feelings of faintness, giving both you and the baby the rest you need. For extra comfort as your belly grows, consider using a pregnancy pillow to support your body and help you settle in for a restful night.

As you enter the third trimester, sleep often becomes more challenging as your belly grows, heartburn increases and other physical changes may arise. Research suggests that sleeping on your left side with your legs slightly tucked toward your chin can improve blood flow, which may help you rest more comfortably.

Reducing screen time before bed and practicing relaxation techniques can make a big difference, as stress can impact sleep quality. For those occasional sleepless nights, some over-the-counter options may be safe, but it’s always best to consult your healthcare provider first.

Understanding Bed Rest

In certain cases, your doctor may recommend bed rest to help reduce potential risks during pregnancy. Bed rest may be suggested for complications like high blood pressure, preterm labor or growth concerns with the baby. However, studies have shown that bed rest doesn’t always prevent complications, and it can bring its own challenges, including weakened muscles, blood clots and emotional strain.

If your doctor prescribes bed rest, it’s important to ask specific questions to understand what’s expected and how it may benefit your pregnancy. Bed rest can vary from staying in bed all day to simply limiting activity, so make sure you know the guidelines. To help make bed rest more manageable, consider:

• Keeping a Routine: Setting a daily schedule for activities like reading, watching movies or journaling can help prevent boredom.
• Staying Connected: Reaching out to family and friends by phone or video can help lift your spirits.
• Doing Light Exercises: If permitted by your doctor, gentle leg movements or stretches can help maintain circulation and reduce the risk of blood clots.
• Eating Well: Staying hydrated and choosing fiber-rich foods can help prevent constipation, a common issue during prolonged rest.

Remember, if you have any concerns about bed rest, don’t hesitate to seek a second opinion or ask to speak with a specialist in maternal-fetal medicine.

5. Manage Stress Levels

There’s a lot to think about — from the changes in your body to preparing for the baby and balancing work and family. It’s completely natural to feel some stress along the way, but constant or prolonged stress can impact both you and the baby. Research shows that ongoing stress may be linked to lower birth weight and early delivery, and while research is limited, some findings suggest it could even affect the baby’s brain development. Finding ways to relax and unwind can help keep your stress levels in check and support a healthy pregnancy.

Remember, taking care of yourself is a way to care for the baby, too. Here are a few simple ways to help manage your stress:

• Listen to Music: Jamming to your favorite music isn’t just a fun way to let loose — it can also help manage cortisol (the stress hormone) levels and bring a sense of calm when you need it most.
• Practice Deep Breathing Exercises: Taking slow, deep breaths can help calm your nervous system and reduce stress by signaling your body to relax. Try inhaling deeply through your nose, holding for a few seconds and then exhaling slowly through your mouth. This simple exercise can ease tension and bring a sense of calm, especially during those moments when you feel overwhelmed.
• Journal: Writing in a private space can help you process your thoughts and feelings, giving you a clearer mind and a sense of relief.
• Go On a Peaceful Outdoor Walk: Walking through nature can be refreshing, helping you reconnect with yourself and the world around you.
• Prioritize Your Self-Care Time: Enjoying a warm bath, spending time on your favorite hobby or getting cozy with a good book are all simple ways to carve out moments for yourself.

6. Embrace Gentle, Safe Exercise

The good news is that staying active during pregnancy doesn’t mean you need to completely change your workout routine. Many exercises can be safely continued with a few adjustments, and activities like yoga, swimming or even moderate cardio can help you stay fit without overexertion. Just be sure to check with your doctor to confirm what’s safe for you.

For many pregnant women, the second trimester often brings a boost in energy, making it an ideal time to focus on your fitness. Here are a few key benefits of staying active during pregnancy:

• Circulation Improvement: Reduces swelling and supports heart health, especially as your body works to support both you and the baby.
• Mood and Stress Relief: Physical activity can lift your spirits and lower stress, giving you a natural way to manage pregnancy’s ups and downs.
• Blood Sugar Regulation: Lowers the risk of gestational diabetes by helping maintain healthy blood sugar levels.
• Back Pain Relief and Better Posture: Strengthens your core and lower back, easing pregnancy-related discomfort and supporting better posture.
• Preparation for Delivery and Recovery: Regular movement prepares your body for labor and supports faster healing after birth.

It is ideal to try to avoid high-intensity activities like hot yoga and contact sports, which can add extra strain or pose safety risks. With the right adjustments, staying active can help you feel more energized and empowered throughout your pregnancy journey.

7. Attend All Prenatal Appointments

If you haven’t done so already, it might be beneficial to see a doctor before becoming pregnant, as this preconception planning can set a strong foundation for a healthy pregnancy. However, if that isn’t feasible, it’s important to begin your prenatal visits as soon as you can.

Regular check-ups with your OBGYN and healthcare specialists can help monitor your health and the baby’s development. These visits also help catch any potential issues early. You might even want to consider inviting the intended parents to join — whether in person or virtually — to strengthen your bond and keep them connected to their growing baby.

Remember, each visit is an opportunity to ask questions, express any concerns you may have and receive the support you need.

8. Avoid Harmful Substances

Everything you ingest or are exposed to during your surrogacy will affect the baby. This means you must avoid drugs, smoking and alcohol during your pregnancy. Using these harmful substances can cause a variety of issues, such as low birth weight, premature birth and developmental issues as the baby grows.

You should also be mindful of everyday items, as some can affect your pregnancy. Here are some substances and items to avoid, along with safer alternatives:

Over-The-Counter Medication

Many common medications can pose risks during pregnancy, so it’s important to be cautious. Here are some medications to avoid:

• Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): These include commonly known medications such as ibuprofen, aspirin and naproxen, which should be avoided, especially in the third trimester, as they can increase the risk of complications.
• Herbal Supplements: Many herbal remedies can affect fetal development, so it’s best to avoid them unless specifically recommended by your healthcare provider.

Some alternatives may be safer for managing common pregnancy symptoms. Acetaminophen (Tylenol) is often recommended for mild pain relief, as it generally poses fewer risks when used as directed. For cold or allergy relief, saline nasal sprays and simple antihistamines, like diphenhydramine (Benadryl), are typically considered safe, though it’s essential to confirm with your doctor before use. Here’s an additional resource that lists various medications considered safe during pregnancy.

Always consult your healthcare provider for guidance on what medications are safe for you and the baby, and avoid taking any new medications without approval.

Cleaning Chemicals

Many conventional cleaning products can contain harsh chemicals that may be absorbed through the skin or inhaled, potentially impacting your health and the baby’s development. You should try to avoid products with strong fragrances, bleach, ammonia and other toxic ingredients.

Instead, consider using natural cleaning alternatives like vinegar, baking soda and lemon juice, which are effective and gentle on the environment. You can also look for eco-friendly cleaning products that are specifically labeled as safe for use during pregnancy.

Caffeine

Good news for coffee lovers! While high caffeine intake has been linked to an increased risk of miscarriage and low birth weight, many studies suggest that moderate caffeine consumption — up to 200 mg per day — may be safe during pregnancy. However, it’s always a good idea to be mindful and consider limiting your intake to ensure the best outcomes for you and your baby.

Remember, caffeine is not just found in coffee; it can also be present in tea, soft drinks, energy drinks and even chocolate. While coffee can be safe in moderation, consider exploring caffeine-free or low-caffeine herbal teas as a gentle alternative.

Always seek approval from your OBGYN before taking any over-the-counter medications or using new products to ensure the safety of both you and the baby.

9. Track Your Pregnancy Journey

Documenting your pregnancy journey can be both therapeutic and a practical tool for keeping track of your health and well-being. Journaling can help you track important aspects like weight gain, mood swings and your overall feelings throughout the pregnancy. This not only provides you with valuable insights but also helps the intended parents understand how to best support you during this incredible experience.

Creating a pregnancy scrapbook can be a wonderful way to capture your memories and document this journey for both the child and the intended parents. Whether you prefer a personal journal, a scrapbook filled with photos and notes or sharing milestone updates, tracking your progress can turn these moments into cherished keepsakes that celebrate each stage of this incredible experience.

10. Cherish Every Moment of Your Surrogacy Journey

As a surrogate, you’re not just bringing life into the world — you’re fulfilling someone’s hopes and dreams. Embrace this incredible journey and take time to celebrate each moment along the way.

Sharing ultrasound images, sending regular updates and inviting the intended parents to special moments are meaningful ways to involve them. This collaboration not only strengthens your bond but also helps them feel connected to the experience. Together, you’re creating something extraordinary, and it’s important to enjoy every step of this remarkable journey.

Ready to Begin Your Life-Changing Journey?

If you’re ready to take this meaningful step and make a difference in a family’s life, we’re here to support you. At Joy of Life, we’re committed to guiding you through a healthy, empowering surrogacy experience.

Contact us to learn more about this incredible journey, or apply today to become a surrogate and bring hope and new beginnings to those who dream of a family.