How to stay healthy whilst pregnant with twins

Looking after your health with a twin pregnancy

Being pregnant with twins, triplets or more can feel exciting and overwhelming at the same time. Heartburn, pelvic girdle pain, nausea and exhaustion can all pile up, especially if you’re also working or caring for older children.

You might know you’re ‘supposed’ to eat well, exercise and rest, but some days just getting through feels like enough. Looking after your health doesn’t have to mean big changes. Small, realistic steps can still make a real difference to you and your babies.

Food, fluids and supplements to support your body

Try not to worry about being perfectly ‘healthy’. Instead, aim for balance over the week. Enjoy the treats you’re craving, but also include foods that nourish you and your babies.

Focus on iron, protein and plenty of fruit and vegetables. Wholegrain bread, cereals, beans, lentils, peas, nuts and seeds can all help you get the fibre you need. Pregnancy often slows your digestion, so this mix of fibre and fluid can ease constipation and keep things moving.

Daily supplements are important, especially if sickness or tiredness mean you’re eating less than usual. In most pregnancies, doctors recommend 400 micrograms of folic acid every day from as early as possible. Vitamin D supplements are also recommended daily.

Your midwife or consultant may also suggest iron or other supplements, but only take extra if your healthcare team advises it.

Staying hydrated is just as important as what you eat. Drinking regularly can ease headaches, tiredness, sickness and constipation. It also helps replace fluid lost through vomiting or sweating. Aim for around six to eight small glasses of fluid a day. Water is ideal, but milk and some diluted fruit juice can also help.

Try to limit caffeinated drinks such as strong tea, coffee or cola. Too much caffeine can affect your growing babies, so keep within the amounts your midwife recommends. If you’re struggling to keep water down, a pharmacist may suggest oral rehydration sachets. If you can’t keep any food or drink down, contact your doctor or maternity unit straight away.

Balancing movement, rest and self-care

You don’t need to hit the gym to stay active in pregnancy. As long as your healthcare team is happy, gentle movement can help with aches, mood and sleep. Walking, swimming or pregnancy yoga are all good options. Let any instructor know you’re pregnant with multiples so they can adapt exercises for you.

Rest is just as important as activity. That can be hard to hear if you’re already struggling to sleep, but giving yourself chances to pause still matters. If you have older children, see if a partner, friend or relative can help with childcare so you can nap or simply sit down.

Self-care doesn’t have to be expensive or time-consuming. It might be: taking a slow walk on your own, booking a pregnancy massage with a qualified therapist, having a quiet evening on the sofa with an easy watch, planning a simple ‘babymoon’ before maternity leave or finding fifteen minutes to paint your nails or use a face mask. These small pockets of rest can boost your mood and help your body cope with the demands of a multiple pregnancy.

If you’re finding it hard to make space for yourself, our online community (LINK) can offer ideas, encouragement and a listening ear.

Listening to your body and getting support

Twins and triplets are monitored more closely than single pregnancies for good reason. You’re at higher risk of some complications, including high blood pressure, pre-eclampsia and gestational diabetes. Even if everything feels fine, it’s important to attend every hospital and midwife appointment so any changes are picked up early.

You’re the expert on your body. If something doesn’t feel right, always speak to your midwife, triage line or consultant, even if it isn’t listed as a ‘typical’ warning sign. Trust your instincts.

Watch for any of the following warning signs and seek urgent advice if they happen:

• Severe or persistent headaches that feel different to usual
• Sudden visual changes such as flashing lights or blurred vision
• New or worsening pain or swelling anywhere on your body
• Any vaginal bleeding or unusual discharge
• Contractions that are regular, painful or worrying you
• A change or reduction in your babies’ movements

If you’re struggling physically or emotionally at any point, talk about it at your appointments or contact your maternity unit. Reaching out for help is a strong and positive step towards keeping both you and your babies as healthy as possible.