Maintaining a Healthy Pregnancy
What can I eat? is typically the first thing that pops into your head when you learn what you’re expecting. Can I still work out? Are my days of eating sushi over? It’s never been more crucial to take care of yourself, yet learning how to do so is simple.
Here are some tips for keeping your pregnancy healthy, including advice on diet, supplements, healthy practices, and more.
Nutrition
A healthy birth weight and good brain development are connected to eating a balanced diet throughout pregnancy, which also lowers the risk of numerous birth abnormalities.
Additionally, a balanced diet will lower your risk of anaemia and other unpleasant pregnancy side effects including exhaustion and morning sickness.
A pregnant diet that is balanced includes:
protein
nutrients C
calcium
Veggies and fruits
whole grains
foods rich in iron
sufficient fat
Vitamin B12
additional nutrients, such as choline
Weight gain
Eating a variety of items from each food category every day is an easy approach to meet your nutritional needs while pregnant.
Pregnancy weight gain is perfectly normal and anticipated. The American College of Obstetrics and Gynecology (ACOG) advises a weight gain of roughly 25 to 35 pounds if your weight was within a reasonable range before becoming pregnant.
Throughout your pregnancy, it’s critical to talk to and check in with your doctor about your weight and dietary requirements.
For those who were underweight prior to conception, those who are obese, and those who are carrying multiples, such as twins, different weight gain recommendations will apply.
What not to eat
Make sure that all milk, cheese, and juice have been pasteurised in order to shield you and your child against bacterial or parasite infections like listeriosis.
Eat only thoroughly warm hot dogs and beef from the deli counter. Additionally, stay away from raw meat, raw seafood, and chilled, smoked fish.
Consult your doctor about other foods to stay away from if you or a member of your family has a history of allergies.
Prenatal vitamins
The majority of the nutrients required during pregnancy should be obtained from diet, but prenatal vitamins pills are crucial for making up any shortfalls. Consistently preparing wholesome meals each day is challenging.
The B vitamin folic acid, sometimes known as folate, is crucial for pregnant women. It has been discovered that taking folic acid supplements several weeks before becoming pregnant and for the first 12 weeks of pregnancy reduces the possibility of having a kid with a neural tube defect like spina bifida.
The B vitamin folic acid, sometimes known as folate, is crucial for pregnant women. It has been discovered that taking folic acid supplements several weeks before becoming pregnant and for the first 12 weeks of pregnancy reduces the possibility of having a kid with a neural tube defect like spina bifida.
Exercise
In addition to being advised and deemed to be beneficial to both you and your developing baby, moderate exercise is also recognized as being safe for pregnant women.
A minimum of 150 minutes per week of moderate-intensity aerobic exercise is advised by ACOG. Before beginning any fitness program, you should consult your doctor, especially if you have any risk factors.
Consult your doctor about safe activities you can perform while pregnant if you weren’t physically active prior to becoming pregnant.
Exercising during most healthy pregnancies can:
increase of energy
enhance sleep
bolster your endurance and muscles.
lessen back pain
constipation relief
enhance blood flow
lessen your tension
Exercises that increase heart and lung function as well as muscle and joint activity, such as walking, light jogging, and swimming, aid in the processing and utilisation of oxygen.
Pregnant women can participate in a variety of exercise sessions that are especially beneficial for strengthening their bodies, enhancing posture and alignment, and enhancing circulation and respiration. You can also network with other parents for help.
The workout program should be expanded to include squatting and Kegel movements. Kegel exercises target the muscles of the perineum. You perform this exercise by stopping and starting your pee flow.
The perineal muscles are contracted for three counts before being gradually released. As muscle control improves, the length of time the muscles are contracted can be extended.
During labour and delivery, it can be beneficial to relax the perineal muscles. Kegel exercises are believed to support strong muscle tone and control in the perineal area, which can help with labour and delivery as well as postpartum rehabilitation.
Changing habits
Making wise lifestyle decisions will directly affect your baby’s health. It’s critical to quit using cigarette products, abusing drugs, and drinking alcohol. These are associated with significant hazards and difficulties for both you and your unborn child.
Alcohol consumption during pregnancy has been related to a number of issues for the unborn child. Any alcohol drunk passes from the mother’s bloodstream into the foetal bloodstream.
Foetal alcohol syndrome can develop if pregnant women drink (FAS). According to the American Academy of Pediatrics, FAS can cause your kid to have anomalies in their central nervous system in addition to growth deficiencies, such as being underweight or short in height.
Additionally, issues like the following can arise from drinking alcohol while pregnant:
miscarriage
pregnancy and delivery before time
Stillbirth
Smoking tobacco before the beginning of pregnancy can seriously harm the unborn child. There is also a ton of evidence that smoking during pregnancy is dangerousTrusted Source.
Smoking has an impact on a baby’s growth because it reduces blood flow and oxygen supply.
Smoking increases the risk of low birth weight, which increases the likelihood of infant mortality and postpartum sickness.
Additionally, smoking has been linked to a number of pregnancy problems, including:
uterine bleeding
ectopic conception
early placental separation
pregnancy and delivery before time
Consult your doctor as soon as possible if you require assistance with any substance abuse difficulties.
Getting sick during pregnancy
Along with the usual pregnancy symptoms, pregnant women are more prone to specific diseases like the flu or the common cold.
If a pregnant woman contracts the flu, she is more likely to become really ill (influenza virus). Although the flu can make you feel quite poorly, it most likely won’t harm your unborn child.
Among the more typical ailments or signs are:
typical cold
annual flu
clogged nose
uneasy stomach
It’s crucial to discuss safe treatments for any illnesses during pregnancy with your doctor. During specific stages of a pregnancy, it may not be advised to take several popular drugs and supplements like aspirin or ibuprofen.
The greatest approach to avoid getting sick is to practice prevention. Health should be ensured through a balanced diet, regular exercise, lots of sleep, and proper hand washing.
The strongest line of defense against the flu is a seasonal flu vaccination. It is advised for all pregnant women.
The risk of problems from the seasonal flu virus, swine flu (H1N1), and COVID-19 may be higher in pregnant people (according to recent research Trusted Source).
Some pregnant women who have a history of asthma, particularly if it is untreated, may notice that their symptoms get worse. Hormone levels in the body are rising, which contributes in part to this.
Discuss your medical history with your doctor. If there are any health risks for your baby, they can let you know about them.
Prenatal care
Your doctor will be able to properly monitor you and your developing baby throughout your pregnancy if you attend all prenatal care appointments.
Additionally, it will provide you a set time to talk to your doctor about any worries you may have regarding your pregnancy. To manage all of your symptoms and inquiries, set up a routine with your healthcare specialists.
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