Different Ways to Stay Healthy During Pregnancy

Healthy Pregnancy Tips

Having a baby is a happy time that often encourages women to make healthy choices and, if necessary, work for a healthy weight. Here you will find tips on how to improve your eating and exercise habits during pregnancy and after the birth of your baby.

By making adjustments now, you can get used to your new routine. You will give your child a great start in life and be a healthy role model for your family for the rest of your life.

1. Eat Healthy Food

Eating a healthy diet is very important for pregnant women. Your baby needs nourishment to grow up healthy and strong in the womb. Eating a healthy diet during pregnancy is associated with better brain growth and a healthy birth weight, and can reduce the risk of multiple birth defects. A balanced diet will also reduce the risk of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness.

A balanced diet for pregnancy includes:

• protein
• vitamin C
• calcium
• fruits and vegetables
• whole grains
• iron-rich foods
• enough fat
• folic acid
• other nutrients such as choline

   

2. Avoid Certain Foods

There are certain foods that women should avoid eating during pregnancy. Do not eat:

• Raw or unusual meat
• Liver, sushi, raw eggs (and mayonnaise)
• Soft cheese (feta, brie)
• Non-pasteurized milk

Raw and raw animal products can cause food poisoning. Some fish, even cooked, can be harmful to a growing baby because they are high in mercury.

3. Take Prenatal Vitamins

Taking a daily maternity multivitamin can help ensure that you get the right amount of essential nutrients that you and your baby need during pregnancy. Most of the nutrients needed during pregnancy should come from the diet, but prenatal vitamin supplements play an important role in filling any gaps. It is difficult to consistently plan a daily diet.

Folic acid (folate):  is a very important B vitamin for pregnant women. Folic acid supplements taken in the first few weeks before pregnancy and in the first 12 weeks of pregnancy have been found to reduce the risk.

Choline: Trusted Source is another important ingredient that can help prevent birth defects in the brain and spinal cord. Most birth control vitamins do not contain much of any choline so talk to your doctor about adding a choline supplement.

4. Stay Hydrated

The body of a pregnant woman needs the most water before pregnancy. Identify eight or more cups a day.

5. Regular Exercise

Moderate exercise is not only considered safe for pregnant women, it is also recommended and thought to be beneficial for you and your growing baby. If you have not been physically active before pregnancy, talk to your doctor about what safe exercises you can do during your pregnancy.

For most common pregnancies, exercise can:

• increase energy levels
• better sleep
• strengthen muscles and endurance
• reduce back
• relieve constipation
• increase rotation
• reduce stress

            

Exercise such as walking, light running, and swimming, stimulates the heart and lungs as well as the functioning of the muscles and joints, which in turn help to process and use oxygen. There are many exercise classes specifically designed for pregnant women that help build strength, improve posture and alignment, and promote better circulation and breathing. Also, you can meet other parents for support!

             Squatting and Kegel exercises should be added to the exercise program. Kegel exercises focus on the perineal muscles. This activity is done in the same way that you stop and start the flow of urine. The perineal muscles are strengthened three times, and then they gradually relax. The time during which muscles are contracted can be increased over time as muscle control becomes easier.

             Relaxing the perineal muscles can help during childbirth. Kegel exercises are thought to help maintain good muscle tone and control in the perineal area, which can aid in childbirth and recovery after birth.

    

6. Prenatal Care

Women should receive regular obstetric care from a health care provider. Mothers who do not receive regular maternity care are more likely to have a low birth weight or other complications. If so, consider group care before giving birth. 

           Attending all of the maternity care tests will help your doctor monitor you and your growing baby during your pregnancy. It will also give you scheduled time to ask your doctor about any concerns you may have about your pregnancy. Plan with your healthcare provider to manage all your symptoms and questions.

  

7. Reduce Stress

Reducing stress is important for improving birth outcomes. Pregnant women should avoid, as far as possible, stressful situations. Ask your loved ones to help you manage stress in your life.

8. Get Plenty of Sleep

Getting enough sleep (7 to 9 hours) is important for you and your baby. Try sleeping on your left side to improve blood flow.

9. Get Flu Shot

The flu can make a pregnant woman very sick and increase the risk of complications for your baby. The flu can protect you from serious illness and help protect your baby after birth, too. Ask your doctor about getting a flu shot.

10. Don't Drink Alcohol

Do not drink alcohol before and during pregnancy and while breastfeeding. Drinking alcohol increases the risk of having a baby with fetal alcohol spectrum disorder (FASD). FASD can cause abnormal facial features, severe learning disabilities and behavioral problems.

          Alcohol can affect a baby's health early in pregnancy, before a woman knows she is pregnant. Therefore, women who may be pregnant also should not drink alcohol.