During pregnancy, every woman wants to be healthy and active, but it is very important for her to maintain mentally and physically so that she can stay fit during her pregnancy, so if you are also pregnant then you need to take care of some things that you Learn through this blog.
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Tips for a safe, healthy and happy pregnancy
1. Eat Well
It’s a myth that you have to eat for two when you are pregnant. You just have to eat consciously, your food must have all the nutrients like protein, calcium, iron, folate. You should have high fiber foods to avoid constipation. A folate rich diet is essential for baby’s proper development and helps to create red blood cells. Drink a plenty of water to avoid problems like dehydration and constipation. Eat four or five mini-meals instead of 3 full meals can help to maintain blood sugar level in your body.
2. Take Prenatal Supplements
It’s a good practice to start taking prenatal supplements when you are trying to conceive. Prenatal supplements contain essential nutrients like folic acid, iron, calcium. If you are taking sufficient amount of folic acid, it reduces the risk of neural tube birth defect in your baby. Prenatal supplements are easily available over the counter. You can also get the proper dose prescription from your gynecologist.
3. Sleep Well
It is important to have sufficient sleep during pregnancy. Inadequate sleep can put negative impact on your pregnancy. When you are taking proper rest then your body gets energy to take care of a new life in a better way.
It is recommended to sleep on your left side and knees bend a little when pregnant. This position put less pressure on womb carrying the fetus. Lying on your left side also increases the blood flow to the placenta. Sleeping in this position will really help you in your second and third trimester when baby gets bigger in size.
4. Exercise regularly
Exercise plays a vital role in healthy pregnancy & delivery. Good exercise helps you to cope with pregnancy pains and keep you active. Regular exercise will help to control birth weight, blood circulation, mood swings and give relief from body ache, nausea and constipation.
You can do light exercise, 30-minute walk daily or do some yoga which is good in pregnancy. But don’t push yourself hard to do exercise if you are not feeling comfortable. Talk to your gynecologist before starting exercise to ensure that your medical conditions are good to do exercise.
5. Find the right Practitioner
First thing which you need to get ensure once you are pregnant is to find a good gynecologist. Find a gynecologist who is near your locality, mature, experienced and friendly in nature. A good practitioner helps you to go through these 9 months of pregnancy joyfully.
6. No smoking
Stop smoking immediately once you get news that you are pregnant. Pregnant woman who continues to smoke is actually putting her fetus at risk. You are passing nicotine & carbon monoxide to your baby in the womb.
Smoking during pregnancy increases the risk of:
– Premature delivery
– Low birth weight
– Baby born with some disabilities
If you are planning to conceive or already pregnant then you should live a healthy lifestyle by quitting smoking. if you’re not a smoker, stay away from other smokers too.
7. Say No to Alcohol or Drugs
If you are pregnant or trying to conceive then you should stop alcohol intake in your diet. According to AAP (American Academy of Pediatrics) recommends that pregnant woman should not drink alcohol in any amount.
Having alcohol by pregnant women may increase the risk of miscarriage or birth defects. So, if you want to enjoy risk free, healthy pregnancy then stop alcohol intake.
8. Support System
During pregnancy, you go through physical, emotional and mental changes. You need the people who can help you in staying healthy. Surround yourself with people with whom you can share your thoughts and feelings.
For a healthy pregnancy, you must be emotionally and mentally healthy. Your support system could include your family, your in-laws, your friends, your partner, your doctor or midwife. Ask for help whenever you need.
9. Cut off Caffeine
High doses of caffeine can increase the risk of miscarriage. Pregnant women should limit her caffeine intake of less than 200 mg per day. Caffeine is a stimulant which can increase heart rate and blood pressure of pregnant women. Caffeine can also cause heartburn and gas acid problem.
Foods which you need to cut-down because of caffeine are coffee, tea, soft drinks, energy drinks, chocolate.
10. Go Green
You must take care of your health and keep it protected from external environment too. Avoid exposure to toxic chemicals, keep yourself away from cat litter. Stop using chemical products and try to use organic products. Organic foods are healthy choice for a to be mom. Wash all the fruits and vegetables before use to remove the pesticides. You should stay in a calm and clean place to avoid any kind of contact with bacteria.