Guide to A Healthy Pregnancy

When it comes to being pregnant there are a lot of risks and dangers. After all, there is a growing living breathing human inside you. But the most common question that arises is, how do you avoid the potential threats? More precisely, how do you minimize risks while maximizing on you and your baby’s health? 

The first thing you need to remember is, you do not have to ‘eat for two’, contrary to what most people believe. Yes, it is important to take a more nutritious healthy and supplementary diet. But it’s also important to keep your food intake in-check to avoid any kind of food poisoning or other serious issues. 

During pregnancy, it’s also recommended that you wear clothes that aren’t too tight or fit-to-size. Making yourself comfortable and wearing breathable fabric should be the first priority when it comes to avoiding discomfort and irritation. This doesn’t mean you need a complete wardrobe change. Just that you need to stock up on comfortable and stretchable outfits for the later months when wearing clothes of your regular size becomes harder. 

If you need to have a look at the clothing options, visit the Pregnancy and Maternity Clothes section for more. 

Furthermore, below is a guide on how to keep your pregnancy healthy.

Healthy Diet: 

It is important to follow a proper diet plan not only to carry the baby for the next 9 months – and making sure he is developing properly – but also for making your body capable of dealing with the postpartum phase. 

For this purpose, you need to eat more fresh fruits and vegetables while making sure you manage the amount of sugar in your daily diet. It’s also good to fill up on whole grains when you’re pregnant; moreover, dairy foods high in calcium such as milk, yogurt, etc, are also a good choice during this time. Eating fruits and drinking a lot of water helps with any kind of constipation.

If fish isn’t an important part of your regular diet, then you’ll have to get used to making it one during this period. It is rich in different kinds of minerals such as iron and potassium etc, while also promises high amounts of protein and other nutrients. One of the major benefits of having fish is the inclusion of omega-3 fatty acids which, according to studies, helps reduce the risk of allergies in infants. 

You may also need folic acid and iron supplements during pregnancy, although it’s important to consult with your doctor about what you need to take. It’s okay to take caffeine when pregnant, but it’s important that you limit your coffee/tea intake to 1-3 cups per day.

Alcohol and Smoking:

When you drink alcohol, it passes through the placenta and into the baby’s bloodstream; this results in causing premature births, miscarriages and birth defects. Therefore it’s important that you avoid excessive alcohol intake while you’re pregnant. 

Active or passive smoking during pregnancy can increase the risk of complications as well as premature birth and miscarriages; they may also lead to sudden infant death syndrome, low birth weight or long term problems in the child. 

Fitness and Exercise:

Being obese or overweight during pregnancy can lead to several different problems for you and your baby, including premature birth, stillbirth, high BP, diabetes, and depression. It can also cause trouble during the birth period and while breastfeeding. Whereas being underweight can lead to premature birth or a small baby. 

Your doctor is responsible for telling you how much weight you need to gain or lose during pregnancy, depending upon your current weight. And even if you weigh normally, gaining too much weight too quickly might affect the health of you and your baby. If your doctor believes you’re gaining weight above or below the recommended level, it’s important that you consult a nutritionist to help you follow a proper diet.

It’s also recommended that you perform some level of moderately intense physical activity every day. Consult with your doctor about what would be best for you; swimming, walking, and cycling are all good while joining a yoga class will help keep you motivated. 

Also, make sure to get the right kind of belly bands and support wear during this period to help with your posture.

Avoid those activities and exercises that may injure your abdomen or stress your joints. If the day is too hot, drink a lot of water and avoid exercising on such days.

Morning Sickness:

One of the major concerns during pregnancy is dealing with morning sickness. The most asked question is ‘How is one supposed to follow a proper diet when they’re nauseated most of the time?’.

Morning sickness starts around the 5th or 6th week of pregnancy and ends around the 15-20 week timespan in most women. While feeling nauseated is the most common symptom, some women may experience vomiting, retching or excessive salivation; the symptoms only appear for a while in a few women while in others they may persist for hours. 

Whether your morning sickness occurs for a few minutes or for the whole day, it’s not a good experience. But there are remedies to relieve it. Following are a few ways to deal with your morning sickness: 

  • Get plenty of rest whenever you can.
  • Go to open spaces regularly if possible and try getting plenty of fresh air.
  • Adopting distracting habits like watching t.v, can take your mind off of stress and discomfort.
  • Avoid situations and smells that can trigger your nausea e.g. warm rooms, strong perfumes, strong lights or even car rides.
  • Don’t jump out of bed after waking up; having breakfast in bed can help, as standing up without eating anything can cause dizziness and nausea.
  • Don’t lie down right after eating, try sitting upright and take a walk if possible.
  • Try to avoid fried, acidic, fatty and sugary foods. Also, it’s important you lessen your intake of fizzy drinks or sodas.
  • Use different kinds of acupressure bands.
  • Consult with your doctor about the medications you can take to treat your morning sickness.
  • It’s also important to avoid exposure to certain chemicals; some of these include cleaning or laboratory supplies, pesticides or fertilizers, second-hand tobacco smoke. Swallowing, smoking or touching these may harm you and your baby.

These are just a few basics about keeping yourself healthy during pregnancy and preparing your body to deal with postpartum. 

If you need more information about your pregnancy or the accessories you may need for you and the coming baby, you may want to visit this link for more info. 

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