The joy that a woman experience knows no bounds when she discovers that she’s pregnant. And even greater joy accompanies the birth of the bundle of joy. However, in order to ensure that your happiness is sustained to a satisfactory end, make sure that you stick to a healthy lifestyle that promotes healthy pregnancy.
Here are 5 essential tips for a healthy pregnancy:
Step 1: Make a Trip to Your Doctor
A trip to the doctor should be your first step once you discover that you are pregnant. Your physician or other certified health caregivers will schedule proper antenatal care. During antenatal visits to the hospital, you will learn about different healthy things that you should do to carry on a healthy pregnancy. Also, you will receive proper medical care. You can also speak with the doctor or healthcare giver about any concerns that you have about your pregnancy.
Step #2: Stick to A Healthy Diet
Bear in mind that you are not just eating for yourself when you are pregnant – you are also eating for the baby. According to nhs.uk, a healthy diet during pregnancy is essential for the growth and development of the fetus, as well as for the health of the mother. So, concentrate on nutrient-packed foods in order to get the right amount of calories and nutrients (explore our post on Healthy Eating Tips for specifics) required for your condition.
Here are some key tips for a healthy diet during pregnancy:
- Eat a variety of foods from all the food groups: Aim to eat a balanced diet that includes whole grains, lean protein, fruits, vegetables, and healthy fats.
- Increase your intake of folate: Folate is a B vitamin that is important for the development of the fetus. Good sources of folate include leafy green vegetables, citrus fruits, beans, and fortified cereals.
- Get enough iron: Iron is important for the production of red blood cells and the transport of oxygen to the fetus. Good sources of iron include lean meats, poultry, fish, beans, and fortified cereals.
- Avoid certain foods: During pregnancy, it’s important to avoid certain foods that can increase the risk of foodborne illness, such as raw or undercooked meat, fish, or eggs, as well as unpasteurized dairy products.
- Limit caffeine and alcohol: While some caffeine is generally safe during pregnancy, it’s important to limit your intake. Alcohol should be avoided altogether during pregnancy.
- Stay hydrated: Drink plenty of water and other fluids to stay hydrated.
- Consult with a healthcare professional: Always consult with your healthcare professional to determine the best diet for your individual needs during pregnancy.
Step #3: Exercise Moderately
Doctors recommend mild exercises of about 30 minutes for a pregnant woman. Such exercises include walking, low-impact aerobics, and swimming. Exercise ultimately helps to ease labor pain and will help reduce constipation and back pain during pregnancy. However, it’s important to consult with your healthcare professional before starting or continuing any exercise program during pregnancy, as certain medical conditions or pregnancy complications may require modifications to your exercise routine.
Here are some general guidelines for exercising during pregnancy:
- Start slowly: If you were not previously active, start with low-impact exercises such as walking or swimming, and gradually increase the intensity and duration of your workouts.
- Aim for at least 150 minutes of moderate-intensity exercise per week: This can be broken up into 30-minute sessions on most days of the week.
- Choose low-impact exercises: Activities like walking, swimming, cycling, and prenatal yoga are generally safe and low-impact. Avoid high-impact exercises that can increase the risk of falls or injury.
- Avoid exercising in extreme heat or humidity: This can increase the risk of dehydration and overheating.
- Stay hydrated: Drink plenty of water before, during, and after exercise.
- Listen to your body: If you feel tired, dizzy, or experience any pain or discomfort, stop exercising and consult with your healthcare professional.
- Avoid activities that increase the risk of abdominal trauma: This includes contact sports, such as basketball or soccer, and activities that involve a risk of falling, such as skiing or horseback riding.
Step #4: Get Enough Rest
Fatigue is common with pregnancy, especially in the first and third trimesters. Therefore, getting enough sleep and rest will help keep fatigued at bay and reduce stress during pregnancy.
Step #5: Stay Optimistic
Having a positive outlook is necessary during pregnancy. It will help prevent issues such as depression and anxiety, which are harmful moods to a pregnant woman. Always concentrate on the positive aspects of life and stay happy.
These essential five steps to healthy pregnancy will reward you with desirable outcomes when you stick to them.