10 Tips For A Healthy Pregnancy
If you are pregnant – or intend to get pregnant – it is critical that you be aware of some helpful pregnancy health advice. This will not only benefit you, but it will also benefit your baby, and in some cases, it may even speed up labor – which is always a good thing! So, here are some pointers on how to have a safe pregnancy; read on and see what changes you might need to make to ensure that the two of you are doing well.
Supplements
Taking vitamins and supplements can be quite beneficial during pregnancy. Because your baby's neural cord develops during the first month of pregnancy, it's a good idea to start taking vitamins before you're even pregnant – it offers your baby an excellent environment to grow in. The neural cord will eventually develop into the brain and spinal cord, so it’s clear how important it is to protect it.
Increasing your folic acid, iron, and calcium levels can benefit both you and your baby. Supplements can also help if you have pregnancy-related illnesses, such as IBS. The decision to take supplements isn’t a hard one; all you’ll need to do is determine which ones are best and research gummy supplements versus pills and capsules for the ultimate protection and convenience.
Exercise
You may not feel like it, especially as your pregnancy advances and it’s harder to move around, but exercising is a terrific thing to do while you're pregnant. Regular exercise helps you regulate your weight, improves your circulation, makes you feel happier and healthier, and may even help you sleep better, all of which are essential elements for a successful pregnancy for a mom-to-be.
Low-impact workouts, such as swimming, yoga, Pilates, and walking, are ideal for pregnant women. A half-hour each day should be enough, but listen to your body and don't overdo it. If you can do more, go ahead.
Practice Kegel Exercises
Kegel exercises strengthen the pelvic floor muscles, which is beneficial because, if done correctly and for an extended length of time during your pregnancy, they will make your delivery much simpler (plus, it can also help to reduce incontinence later on). The beauty of this workout is that no one will know you're doing it, and you can do it whenever and wherever you choose. The technique to do this well is to squeeze as though you were halting the flow of pee. Hold the position for three seconds. Take three seconds to relax. Repeat ten more times. How simple is that?
Change Chores
Household duties must still be completed when pregnant, although some of them are not suitable for a mother-to-be. When you have a baby developing within you, it is not a good idea to be exposed to poisonous chemicals, come into touch with harmful microorganisms, or lift heavy objects. You should also avoid climbing up onto surfaces or standing for lengthy periods of time, and changing cat litter is a no-no (it can cause toxoplasmosis).
So, if you can switch these responsibilities with someone else in the family, that's a fantastic idea. If not, you may wish to enlist the assistance of friends and family or hire someone to do the chores for you.
Keep An Eye On Your Weight
It's normal – and understandable – to gain weight during pregnancy, but don't use that as an excuse to eat anything you want as though it doesn't matter. It will matter in terms of your health and the health of your baby.
Keep a close watch on your weight and aim to stay within healthy boundaries. Putting on too many pounds during pregnancy might make it more difficult to lose them later on. On the other hand, not gaining enough weight during pregnancy might result in a low birth weight and potentially developmental difficulties for your baby. If you were underweight before becoming pregnant, you should expect to gain 28 to 40 pounds. You'll gain between 25 and 35 pounds if you're average weight. If you are overweight, you should gain 15 to 25 pounds, and if you are obese, you should add 11 to 20 pounds to stay on track.
Take Care Of Your Feet
Because your bump isn't the only thing that grows during pregnancy, many women discover that their feet swell as well. For some, they genuinely grow and can actually become one or even more sizes larger. For others, it’s less real growth than a feeling that their feet have grown. That is due to your center of gravity being thrown off course by the baby's added weight which puts extra pressure on your feet, causing them to flatten out. You may also have fluid retention, which causes your feet and ankles to swell. Wearing shoes that fit correctly and provide enough support can make you much more comfortable.
If you can’t do this, don’t be afraid to go barefoot around the house (or just wear socks) and to wear slip-on shoes or even slippers if you have to go out. You’re not entering into a fashion show; you just need to be comfortable in a situation that is anything but in most cases.
Include Folates In Your Diet
Folic acid aids in the development of your baby, therefore consuming foods high in folic acid is the best way to help you both. Folic acid-rich foods include fortified cereals, asparagus, lentils, oranges, wheat germ, and others.
You can also take folic acid as a supplement, which, as we’ve already discussed, can be ideal when you’re pregnant in terms of ease and convenience.
Avoid Caffeine
Caffeine in excess during pregnancy may be damaging to your baby (and it's not totally healthy for you even if you're not pregnant). Cutting it down – or out – is a terrific choice. That can be difficult, though, since many coffee and tea users drink their hot beverages out of habit. If that's the case, consider eating some fruit instead of a caffeinated beverage; the natural sugars in fruits like apples and bananas can significantly improve your mood. Check the labels of other drinks (and even food) as well; caffeine can be present in a variety of unexpected items, including soft drinks.
Wear Sunscreen
The elevated hormone levels racing through your body during pregnancy lead your skin to become more sensitive and burn more easily in the sun. In fact, your pigment-producing cells - the ones that give you a tan - are working overtime, making your skin more prone to discoloration when exposed to UV radiation from the sun.
Instead of a tan, you may get a slew of freckles or even melasma, which are gray-brown areas often observed on the cheeks. While you consider that pregnancy affects the immune system, it's easy to understand why the likelihood of getting skin cancer increases when you're pregnant if you don't take safeguards.
For maximum protection, always wear sunscreen when you go outside, even if it doesn’t seem to be hot or sunny. You should choose a sunscreen with an SPF of 30 or higher – you can even find chemical-free versions if that is what works best for you. Wear sunglasses and a hat, and although there is no definitive proof that tanning beds are harmful to your baby, it's generally better to avoid them just in case.
Pay Attention To Your Cravings
Nobody knows why some women have cravings for particular food during pregnancy, but it might be your body's way of notifying you that it needs something, that it's deficient in certain nutrients. It's okay to give in to your desires, but restrict how much you eat (assuming it's anything that might be bad for you). You'll feel better if you just have a smaller quantity; too much, and you'll surely have that 'morning' sickness feeling. Of course, morning sickness is a misnomer since you can get sick at any time of the day or night, so be careful here too; eat slowly and carefully to minimize your nausea.