Tips for a Healthy Winter Pregnancy

Dec 14, 2023 | Blog

Since gestation typically lasts for nine months, many pregnant people will be expecting for at least some part of the winter. While symptoms like nausea, fatigue, and food aversions can happen during any season, there are some unique challenges winter brings for pregnant people. 

Here are a few simple things you can do to keep yourself and your baby as healthy as possible through the coming months and beyond.

Get Your Flu Shot

Getting the flu can be more serious if you’re pregnant. Influenza is more likely to cause hospitalization in pregnant people, and symptoms can be more severe. If you haven’t already done so, head to your local pharmacy for a flu shot. This is the best way to protect yourself against the flu, alongside continuing to practice good hand hygiene to reduce your risk of catching any germs.

Modify Your Skincare Routine

Some people are fortunate enough to experience the pregnancy glow. For others, being with child isn’t so glamorous. Issues like stretch marks and acne aren’t concentrated to one season, but pregnancy-related dry skin can definitely get worse this time of year. If dry winter air is making your skin itchy and irritated, you may need to tweak your regimen for some extra TLC.

For both your face and your body, consider switching to a thicker cream moisturizer. While there are formulas designed specifically for use during pregnancy, you don’t necessarily have to go with these — just aim to avoid products with added harmful chemicals like phthalates. If you’re unsure whether a product is pregnancy safe, feel free to ask one of our providers.

Stay Active

The urge to hibernate is strong in winter, but even a little bit of movement can benefit you and your baby. In general, most pregnant people should get 30 minutes of movement most days of the week, but skip contact sports or activities that could cause you to overheat, like hot yoga. Walking is one of the easiest ways to get moving, so long as you are mindful to steer clear of any icy patches or slippery snow that could cause falls.


You may naturally be inclined to drink more water in the summer, but it’s important for pregnant people to stay hydrated year-round. Being sufficiently hydrated helps prevent constipation, a common issue that occurs when digestion slows during pregnancy for better nutrient absorption. In general, you need to take in more water when you’re pregnant, so aim for 8 to 12 cups, or 64 to 96 ounces daily.

Prep for Postpartum

It’s never too early to pack a hospital bag and get postpartum preparations in order. Since winter weather can be unpredictable, you may want to pick a mild day to install your car seat, and consider keeping your gas tank full once you hit 35 weeks. Remember too that the holidays can delay shipping times, so plan ahead to order any supplies you need.

Pregnancy can be one of the most exciting times of your life — and the most overwhelming. As your partners in prenatal wellness, Rosa Gynecology is here to support you through every stage of pregnancy and postpartum with compassionate care in a welcoming environment. Schedule your first prenatal visit online or by calling 770-487-9604.

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