Healthy Lifestyles for Surrogates: Supporting Your Body, Mind, and Baby You’re Carrying

Becoming a surrogate is one of the most selfless and powerful decisions a person can make. It’s a journey that requires compassion, commitment and care. A healthy lifestyle is essential for both your well-being and the safe development of the baby you’re carrying. Whether you’re preparing for an embryo transfer or are already pregnant, small choices each day can make a big difference.

Here’s a guide to maintaining a healthy lifestyle throughout your surrogacy journey.

1. Prioritize Prenatal Care

Regular prenatal checkups are key. Surrogates typically work with some of the best fertility clinics and OBs in the field, so trust in the guidance of your care team. Never skip appointments, and communicate any concerns early.

Pro Tip: Keep a journal or app to track symptoms, appointments, and questions you want to ask your doctor and keep your case coordinator in the know.

2. Nutrition That Nourishes

A well-balanced diet supports a healthy pregnancy. Focus on:

• Whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats

• Prenatal vitamins, especially folic acid, iron, and DHA

• Hydration—drink plenty of water throughout the day

• Limiting caffeine and avoiding alcohol and raw or undercooked foods

Reminder: You’re nourishing more than yourself so every bite counts!

3. Stay Active (Safely)

Unless otherwise directed by your provider, moderate physical activity like walking, prenatal yoga, and swimming is not only safe, but encouraged.

Benefits include:
✅ Better sleep
✅ Improved mood
✅ Reduced swelling
✅ Easier labor recovery

Always consult your care team before starting any new fitness routine.

4. Support Your Mental Health

Pregnancy is emotional and surrogacy adds another layer. It’s completely normal to feel a mix of excitement, pressure, and responsibility. Seek support when you need it.

Ways to care for your mind:
🧘‍♀️ Guided meditation or deep breathing
📱 Connecting with a surrogacy support group
💬 Talking with a therapist or licensed counselor
🤝 Staying connected with your agency and intended parents

Mental health is health.

5. Sleep & Rest Matter

Growing a baby takes energy, don’t underestimate the power of rest. Aim for 7–9 hours of sleep, and listen to your body when it needs downtime.

Tips for better sleep:

• Create a calming bedtime routine

• Use pillows to support your body as it changes

• Avoid screens and heavy meals close to bedtime

6. Avoid Harmful Substances

This one’s non-negotiable. Surrogates commit to avoiding:

• Tobacco and secondhand smoke

• Alcohol and recreational drugs

• Certain medications not cleared by the doctor

Always double-check prescriptions and supplements with your medical team.

Final Thoughts

Being a surrogate is a generous and courageous role and your health is the foundation of a successful journey. With the support of your agency, care team, and intended parents, you’re never alone in this. Taking care of yourself is the most important gift you can give.

Remember: a healthy surrogate = a healthy baby for intended parents. 💛