Health Tips for Pregnant Women: You can increase the chances of a healthy and safe pregnancy if you take good care of your health. Not only does a healthy lifestyle ensure a smooth and safe pregnancy, but it also adds to your overall well-being. The first trimester is very crucial for you as you are taking baby steps into the journey of pregnancy.
Proper care for a healthy pregnancy should start as soon as you realize that you are pregnant and As the pregnancy progresses, your needs some change too.
Being pregnant is very exciting for every woman and also includes a lot of changes in you and your lifestyle. Although staying healthy and fit while pregnant is important to you, your thoughts are always around what you must do to ensure that your baby is healthy.
Here, we will give you some quick tips for a healthy and safe pregnancy.
Organizing Early Prenatal Care
Your first step should be to find a good doctor and a birthing center during the early stages of your pregnancy so that you get the needed prenatal care. Ensure that you select a qualified, easily approachable doctor who can provide you with adequate guidance.
It is recommended to plan the required ultrasound scans and tests in advance so that you are aware of them and are well-prepared.
There are many pregnancy tests and scans, which are used for screening certain conditions and determine the health of the fetus and catch irregularities, well in advance.
Eat Wholesome and Nutritious Food
Your body requires energy to grow well. Eating healthy and nutritious food is vital for your baby and to ensure optimal mother care during pregnancy.
Eating whole grains, fresh vegetables and fruits, eggs, organic meats, and dairy products ensure that you are getting an adequate amount of nutrients.
These foods contain vitamins, minerals, essential fatty acids, amino acids, and other nutrients. You are strictly advised to Avoid junk food.
Drink Plenty of Water
Keeping yourself well hydrated helps in maintaining the amniotic fluid levels. Ensure that you drink at least 9 to 10 full glasses of water every day.
Less water can cause conditions such as morning sickness, tiredness, cramps and also contractions during the second and third trimesters.
Carry a water bottle and drink from a glass, stainless steel or BPA-free container so that estrogen-mimicking toxins are not able to transfer to your baby.
Take Prenatal Supplements
To ensure that you and the baby are getting all the necessary nutrients in a sustainable way, you can take prenatal supplements.
Prenatal multivitamins should be taken as supplements and not substituted for natural food. Consult your doctor before taking such multivitamins.
Prenatal supplements contain iron and folic acid. Folic acid is a vital substance that reduces the risk of the baby developing birth defects. Therefore, it is very important to take such supplements on time.
Maintaining an active lifestyle with regular exercise will help you stay healthy, fit and flexible. Proper exercise helps in stress management and goes a long way in helping you curb the demands of labour and motherhood.
You can take up any form of physical activity only after consulting your doctor. Few activities include walking, swimming, and yoga.
During pregnancy, the volume of the blood increases, hence increasing the strain on your heart. about 30-minute workout schedule will boost circulation and strengthen your heart, and your baby will receive oxygen-rich blood for healthy development.
Get Some Rest
Adequate sleep and relaxation are much needed during pregnancy. Ensure that you sleep enough and rest your feet as much as possible. Activity like Yoga and deep breathing can help you relax and calm down.
Avoid Alcohol, Drugs, and Smoking
Avoid alcohol as it reaches to your baby via the blood. It can also increase the chances of giving birth to a baby with Fetal Alcohol Syndrome, which can affect the baby’s mental growth. Drugs and smoking both are equally dangerous as they affect the baby’s growth and health.
Reduce Caffeine and Recharge With Fruits
Filling yourself with fruits is more beneficial than caffeine. Research proves that the intake of caffeine increases the chances of miscarriage. Pregnant women are already low on iron, and caffeine makes it difficult for your body to absorb iron. So, it is strictly advisable to avoid caffeine.
Eliminate Environmental Dangers
If you are exposed to certain chemicals, pesticides, hazardous elements, radioactive elements, lead and mercury at your workplace or home regularly, you should contact your doctor and seek advice as these are dangerous to you and your baby.
See Your Dentist
Hormonal changes during pregnancy resulting in weaker gums. It is advisable to visit your dentist and take precautions to avoid gum problems. An increase in oestrogen and progesterone hormone levels can cause bleeding and tender gums. So, oral care is much important during pregnancy.
Watch Your Emotional Health
Because of hormonal shifts during pregnancy, you may experience mood swings and emotional ups and downs. If you think you are depressed and it is affecting you, report the doctor immediately.
Strengthening Pelvic Floor Muscles
Strengthening the pelvic floor muscles can help in easy delivery. It will support your uterus, bowels, and bladder. Prenatal workouts under guidance can help strengthen the pelvic floor muscles.
Track Your Weight Gain
A steady increase in your weight indicates the growth of the baby. So, tracking your weight is very important to ensure that you are on the right track.
Wear Appropriate Clothing
Ensure that you wear comfortable clothing. As your weight and shape will be changing rapidly, fitting yourself in tight clothing can harm you and the baby.
Wear Appropriate Footwear
As your pregnancy progresses, your weight gain hampers the center of gravity and causes a painful pressure on your feet. So, it is recommended to shop for footwear that is easy on your feet.
Take Care of Your Skin
While pregnancy, your skin becomes sensitive to sunlight. A pregnant woman prone to sunburns and dark spots. You can apply sunscreen with SPF 30 or higher.
Pamper yourself by lunch out, manicure, a much-needed day out with friends, or by taking a quiet walk to help you de-stress. Such activities help both you and the baby.
Educate yourself regarding the different stages of pregnancy and be aware of the times when you need to seek medical help. Call your doctor if you feel:
- Severe pain
- Vaginal bleeding
- Fluid leaking
- Swelling of joints
- A reduction in the movement of the fetus
You can manage stress by changing how you react to situations at workplace and home. Activities like Meditation, yoga, talking to friends and involving in craft activities can help you be stress-free.
Talk to Your Baby
Talking to your baby, who is cuddled in your womb, can be a memorable, relaxing and soul-soothing activity. It helps you build the bond and communicate with the baby. You can tell your baby regarding how you feel, about your family, things that you eat and activities that you do. You can also sing and read good books to your baby.
Quick Tips to obey during Pregnancy
- Wear comfortable clothes and footwear
- Watch your step to avoid a fall
- Wear seat belts during driving and ensure that you sit far away from the airbag
- Avoid taking medicines without consulting your doctor
- Avoid alcohol and smoking.
- Passive smoking is also harmful
- Avoid caffeine and related products with artificial colors
- Avoid dehydration by drinking lots of water
- Rest your feet to avoid fatigue.
- Your legs and ankles are prone to a condition such as swelling, so during the day, ensure that you put up your feet at a raised level frequently
- Get adequate sleep and take naps, if needed. A minimum of 8t hours of sleep is required to keep you healthy
Thank you for reading Health Tips for Pregnant Women, You can also read :
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- Early pregnancy symptoms
- Paracetamol in Pregnancy and Breastfeeding