Staying healthy for a healthy pregnancy

Staying healthy for a healthy pregnancy

Your health is reflected in your pregnancy. Therefore, you should follow the basic health guidelines for the healthy development of your baby before birth, such as.

• Eat food rich in protein
• Avoid active smoking
• Avoid passive smoking
• quit drinking
• Take a break
• Take vitamins as recommended by your gynecologist
• Take prenatal vitamins and minerals
  

It would help if you started with prenatal vitamins and other essential nutrients, as advised by your doctor before you start trying. The nerve cord of the fetus must form in the first month of pregnancy. This nerve cord later turns into the spinal cord and brain of the baby. Hence, essential nutrients like calcium, iron, and folic acid play a vital role during this time.

Exercise for a healthy pregnancy

Pregnancy slows you down, but you need to do enough physical activity to ensure a healthy pregnancy. Physical activities help reduce stress, control body weight, promote blood circulation, and induce better sleep. You can attend a pregnancy class to learn exercises. You can also walk for at least 15-20 minutes daily in a cool or shaded area.

Some other options for physical activities could be

• Yoga
• Pilates
• swimming
  

These exercises can also help you regulate your mood and keep you happy. And a mother who should be satisfied is healthy! But, most importantly, a gynecologist should be consulted before starting any exercise. Also, it would help if you did not overdo any exercise.

Take childbirth lessons

You might think you're ready if you've had a successful pregnancy. However, keep in mind that every pregnancy has its risks. Therefore, it is essential to educate yourself by attending childbirth classes. This way, you can also ask questions about your previous pregnancy. Besides childbirth classes, you can also consider hypnosis if your pregnancy has been successfully healthy.

Moreover, it would help if you also talked with your gynecologist about your family history of pregnancy. Finally, it would also help if you informed your doctor of all complications that any family member has ever faced. This can help predict whether your child has any health or genetic disorders.

Do Kegel exercises

Kegels play a very crucial role in helping you have a healthy pregnancy. These exercises strengthen the pelvic floor muscles, which support the uterus, intestines, and bladder. If you do these exercises correctly, as advised by an expert, you will facilitate the delivery process. Also, they will help prevent problems such as urinary incontinence.

Avoid toxins

Tobacco products, alcohol, and illegal drugs should be avoided during pregnancy. Paint thinners and nail polish removers are also harmful. These are all toxins and very dangerous to the baby and the mother. It can cause congenital disabilities, miscarriages, and other problems.

For example, smoking cigarettes reduces the flow of oxygen to your baby, which can cause premature birth and many complications.

Cut some chores off your to-do list

Pregnancy also calls for quitting daily chores such as cleaning the bathroom or taking care of pets. The cleaning products you use may contain toxic chemicals that may not be harmful to you. However, it will indeed affect your child. List of some of the household chores that you should leave right after pregnancy ?

• Lifting heavy weights
• Climbing on a ladder or ladder
• cat litter change
• Use of harsh chemicals
• stand for a long time
• Parking in or near any hot place
  

Avoid over-the-counter medications for a healthy pregnancy

You should check with your gynecologist before taking any over-the-counter medication, supplement, or natural remedy. These may increase the risk of miscarriage and weaken the fetus's blood vessels.
Monitor your weight for a healthy pregnancy

The weight control can be challenging during pregnancy. This will make it difficult for you to lose them later. Also, you have to ensure that you gain enough weight so that there is no danger to your baby. Here is the ideal weight during pregnancy, depending on a woman's BMI -

• Weight loss - gain 28-40 lbs.
• Average Weight Gain 25-35 lbs
• Weight gain - gain 15-25 lbs
• Obese - gaining 11-20 lbs
• Stay in touch with your gynecologist to ensure your weight gain does not get out of control.
  

Change into comfortable shoes

Many women own nice shoes but may need to be more comfortable. But pregnancy is a time when wearing extremely comfortable shoes becomes crucial. This is because your natural weight gain changes your center of gravity. As a result, it puts more pressure on your feet. This can increase pronation or flatten your feet. It may also cause fluid retention, resulting in swollen ankles and feet. So, wear comfortable shoes that give you the perfect support until you feel better.

Boost water intake for a healthy pregnancy

During pregnancy, your blood supplies essential nutrients and oxygen to your baby through the placenta. It also expels carbon dioxide and other waste materials. This extra effort increases your blood volume by 50 percent. Hence, it becomes necessary to support this gain.

Drinking more water can help a pregnant woman avoid many unpleasant pregnancy symptoms. These include swelling, fatigue, hemorrhoids, headache, urinary tract infections, constipation, etc. Drink 8-10 glasses of water daily. If you find it difficult, add lemon juice or fruit to make it fun.

Eat foods rich in folic acid for a healthy pregnancy

You should also eat 5-6 well-balanced meals and a healthy diet. Your diet should include enough foods rich in folic acids, such as lentils, fortified cereals, wheat germ, oranges, asparagus, and orange juice. Moreover, folic acid plays a significant role in the baby's neural tube development. It is also essential for the formation of new red blood cells.

Replace caffeine with fruits

Doctors advise pregnant women to avoid or at least limit caffeine intake. This is because it can have harmful effects on your baby. Instead, you can replace caffeinated drinks with fruits such as bananas and apples. It contains natural sugars that can give you instant energy.

Include fish in your diet for a healthy pregnancy

According to research, children whose mothers ate fish during pregnancy have a better IQ?improving motor and communication skills. Fish is rich in omega-3, which is crucial for brain development. However, you should consult your doctor before choosing the type of fish. Don't forget that some contain mercury, which can be toxic to children and adults.

A pregnant woman should eat no more than the 12 ounces of fish per week. The following are the types of fish that are suitable for consumption

• salmon
• tuna
• Pollack
• Shrimp
• catfish
  

The fish to be avoided are

• King mackerel
• swordfish
• tile fish
• Shark