Avoiding miscarriage.

Miscarriage is defined as the loss of a baby before 24 weeks of pregnancy. When you find out you're pregnant, it's an incredibly exciting time, so the last thing you want to think about is the threat of anything bad happening to your baby. However, with approximately one in five pregnancies ending in miscarriage, it's important that you do everything in your power to ensure that your pregnancy is as safe and healthy as possible. Having said this, you don't want to become paranoid or neurotic; you must just be more aware.

Pregnancy is a magical and special time, so you don't want to ruin it by constantly worrying that you might miscarry. Furthermore, it's especially important that you enjoy your pregnancy, as stress is counterproductive. There are many myths surrounding the causes of miscarriage and you don't want to fill your head with old wives tales. It's important to separate fact from fiction.

The first thing to do if you've recently found out you're pregnant is to adopt a healthy lifestyle; you will have to make some sacrifices and give up some of your vices, if you had any. If you were a smoker or heavy drinker, for example, you're going to have to make some changes.

You can increase your chances of having a healthy pregnancy by eating a well-balanced diet. This includes at least three servings of vegetables, four servings of carbohydrates such as bread or pasta and two to three portions of protein like red meat, fish or chicken. It will also include at least two servings of dairy products such as milk or yoghurt, approximately two servings of iron-rich food like eggs and five portions of fruit. There are supplements you can take, such as folic acid, which help because they protect your baby from Spina Bifida. Read up on pregnancy so that you feel well-informed and know what you should and shouldn't be eating while you're expecting; read our features on a healthy diet during pregnancy and foods to avoid when you're expecting - for instance, you will be advised to steer clear of raw meats and unpasteurised dairy foods.

Although you may be reluctant to give up smoking, it's an important sacrifice to make. If you smoke while you're pregnant, it makes it more difficult for the placenta to grow. It reduces the supply of oxygen to your baby; this can result in premature delivery or a low birthweight. Passive smoking can also be harmful; if someone in your house is a regular smoker, it's advisable they either quit or smoke outside.

Excessive drinking, in turn, can cause fetal alcohol syndrome. This means your child might have a  damaged nervous system and could also experience growth problems. The occasional glass of wine is acceptable, but make sure you have no more than that. It's obviously dangerous (and illegal) to use drugs in any situation; if you're expecting a baby, not only are you harming yourself, but also your unborn child. Drugs enter your baby's bloodstream and increase your chances of miscarriage. The safest thing to do for you and your baby is to give up drugs completely.

If you're a bit of a caffeine addict, it's also wise to cut down; for more information on how much coffee you should drink, read our feature on caffeine and fertility. There is conflicting information about exactly how much caffeine a pregnant woman should consume, but according to Ruth Bender Atik, National Director of The Miscarriage Association, you should cut down on your consumption and try not to drink more than two or three cups of coffee a day.

Miscarriage is most likely to occur in the first three months of pregnancy; you can't wrap yourself up in cotton wool, but you'll want to be as careful as possible. Try to avoid contact with anyone who has a rash or temperature. If you know anyone who has Chicken pox or Rubella, or has a child suffering from either of these diseases, it is best to keep your distance, especially if you don't know whether or not you have antibodies to those infections. Obviously, it's best not to place yourself at risk if it's avoidable. Contact with someone who has chickenpox in the first two months of pregnancy can increase the risk of miscarriage and if it's caught in later pregnancy it can damage the foetus. Rubella also increases the risk of miscarriage and in later pregnancy can even cause deafness or blindness. Before planning to have a baby, make sure you've been vaccinated against rubella. Similarly, it's normal to catch colds and bugs and they're unlikely to be harmful and you can't protect yourself from everything, but avoid anyone who has a high fever.

If you have a pet, you're going to need to be especially careful, as some animals, especially cats, can carry a type of infection called 'toxoplasmosis' in their faeces. Usually, this is harmless, but if you haven't had it before and catch it while you're pregnant, it can increase the risk of miscarriage. If you do have a cat, see if your partner can change the litter tray and use gloves and wash your hands really well if you do have to clean up the waste.

It's normal to have worries when you're pregnant; rather than bottle things up, share your fears with other mums or pregnant friends. Always talk through your concerns with your health visitor. Gentle exercise, such as walking, will benefit your health as long as you don't overdo it. Read our features on which forms of exercise are recommended and which to avoid. Bender Atik suggests that you avoid high impact exercise and anything that risks injury or a blow to your abdomen but that, in general, your body will tell you if you're over-exerting yourself. Obviously, you want to be very careful that you do not fall on your abdomen; if you are a keen horse-rider, it might be advisable to speak to your GP as to whether it's safe to continue with this during pregnancy. If you're overweight, then before you attempt to conceive, try to reach a healthy weight as this will increase your fertility. Being either very underweight or very overweight can increase the risk of miscarriage.

Try not to become paranoid about matters such as having sex; this doesn't harm the baby and will help you to feel close to your partner during pregnancy. However, you should avoid intercourse if you suffer from either bleeding or spotting. Before you try to conceive, get checked for sexually transmitted diseases. If you do have something like Chlamydia, it's important that you visit a doctor immediately so that you can start taking antibiotics. If left untreated, Chlamydia can cause infertility. Furthermore, if you're pregnant and you have Chlamydia, it can increase your chances of miscarriage. If you experience any spotting or bleeding, you should also visit your doctor. Some women do experience light spotting during pregnancy, but it can be an indication of miscarriage, so it's best to get advice.

If you have suffered from a miscarriage in the past, this doesn't mean that you will miscarry in the future so try to remain optimistic. Unless your doctor has told you that you must wait a specific amount of time until trying to conceive again, it's up to you when you try again. Ruth, from the Miscarriage Association suggests that 'it's best to wait until you're physically and emotionally ready.' She also proposes that, after a miscarriage, it might be a good idea to wait until you've had a period before attempting to try for another baby; this way it's easier to date a subsequent pregnancy.

It's true that you'll have to make some adaptations to your lifestyle when you're pregnant; rather than feeling annoyed at having to give things up, however, focus on why you're making these changes. You've created a new life and by making these alterations, you're ensuring that your unborn baby is given the best possible start in life.