A woman’s health needs extra care when she is pregnant. Her health is essential for the good health of the baby inside her womb. Those women who eat well, sleep well and exercise as per the body’s requirement never face complications during pregnancy and afterward.
Following are a few things that ensure the pregnancy to be healthy throughout the pregnancy phase.
Nutrition in pregnancy
Food is the most important factor to ensure a healthy life. During pregnancy, a high nutritional food is recommended and desired by the women’s body. It links with an overall good fetal development, healthy weight, and reduced health risks.
The balanced diet makes the health of the mother better too. It doesn’t make her fall for a nutritional deficiency, weakness or post-delivery problems. During pregnancy, some of the most hated symptoms for pregnant women are morning sickness and nausea.
If the diet is balanced, it will reduce the occurrence of unwanted effects like nausea and mood swings. It will also improve the labor and makes the post-delivery recovery speedy. The healthy concept of diet in pregnancy includes the following.
- Vitamin C
- Vitamin D
- Folic acid
- Adequate fats
- Folic acid
Weight gain in pregnancy
It is natural to gain weight during pregnancy. The best way to maintain a healthy weight and not gain much weight is by eating the balanced calories every day. The best is to make groups and categories of the foods based on their nature.
Every day, you can combine a few of them into a recipe and estimate the calorie count. Only eat the recommended calories as prescribed by your doctor. Eating more calories will result in nothing but unnecessary weight gain.
Never make pregnancy as an excuse to eat whatever you want. Pregnancy is a developmental process and it is better to make it balanced. If your weight was normal before the pregnancy, the average weight gain during pregnancy is 25-30 pounds.
You should discuss this with your doctor and monitor the weight regularly. This weight gain estimation is different for women who were weak or underweight before pregnancy started or overweight before pregnancy.
Women, which are pregnant with twins or triplets, tend to gain more weight than those who carry a single fetus in their womb.
What not to eat in pregnancy
During pregnancy, you should not eat anything that can possibly infect and cause an illness. Any type of bacterial or protozoan infection during pregnancy can be damaging. They are easily spread by unpasteurized milk, processed foods, milk, and cheese.
Do not eat ready-made salads or milk-based products whenever you go out. Don’t eat meat from the deli counter or hotdogs, they may be undercooked. Do not eat any type of raw meat.
If you are allergic to anything, tell this to your doctor and make a list of foods that may trigger an allergic reaction. Avoid these foods to maintain a healthy pregnancy.
Exercise during pregnancy
Many people believe that pregnant women don’t need any type of workout. This is not true. Exercise for pregnant women is as important as it is for the healthy women. A low to moderate exercise is considered safe for the pregnant women. It is better to start doing exercise after consulting the physician.
On average, a pregnant woman only needs 30-40 minutes of the exercise per day. It helps to makes the blood circulation better which makes sure that the baby gets all the essential nutrients. It strengthens the muscles and makes the body ready to deliver the baby. It reduces the stress levels, which affect all body systems causing damages.
Pregnancy workouts are not same as that of the normal workout. If you never did exercise before pregnancy, start from the basic exercises when the pregnancy starts. You can gradually increase the intensity and duration of the exercise when the body becomes used to it.
Some of the best benefits of exercise during pregnancy are as follows.
- It boosts the energy levels of the mother.
- It improves the sleep cycle and duration of the mother.
- It enhances the muscle endurance.
- It increases the stamina and strength.
- It reduces the risk of back pain, which is common during pregnancy.
- It prevents constipation to hit the mother.
Once you make up your mind that you have to do exercise during pregnancy, next is what type of exercise to do. You can start from any basic exercise such as walk, jogging or brisk walk. The intense form of these exercises can be swimming, running, and cardio exercises. All of these help to improve circulation and muscular strength building.
In some well-maintained gyms, there are specific workout classes for pregnant women. Some trainers also give customized plans, which are modified, for pregnant women. They promote better circulation, posture and control respiration.
The daily routine of pregnancy workout can have squats and kegel exercises in it. Kegel exercises are specified for the muscles of the vagina and perineal areas. The compression and relaxation during this exercise help the pregnant women greatly. It makes the body ready for the delivery by giving them good muscle tone and control. It even helps in recovery after delivery of the baby.
Cutting the bad habits when pregnant
When you talk about making the healthy lifestyle choices, it doesn’t only limit the average persons. The same applies to pregnant women with even more importance. Making better lifestyle choices impact the health or growing fetus.
The bad choices include smoking, alcohol, drugs, and others. It is essentially required to quit these habits during pregnancy. As these habits are linked with a number of complications and future risks for mothers and unborn child.
Consumption of alcohol in pregnancy can bring up a number of problems in the fetus. Any type of alcohol can induce these risks. When the mother consumes alcohol, it makes its way to the fetus through the bloodstream in more or less same concentration as that of mothers. It can even result in fetal alcohol syndrome in the baby.
Research tells that alcohol consumption during pregnancy will make the baby to be underweight and cause abnormalities especially in the central nervous system. Furthermore, it can lead to miscarriage, premature birth, premature labor, stillbirth and developmental problems.
There is no prominent research on if smoking before the pregnancy has started will affect the future pregnancy or not. But smoking during pregnancy surely brings health hazards. It influences the blood pressure and oxygen carrying capacity of the RBCs. That is why all these bad habits cause developmental issues in the fetus.
Illness during pregnancy
Besides all the basic requirements, pregnant women are susceptible to infections more than healthy women. Even the common cold and flu can be damaging during the pregnancy. The pregnant women can get sick more frequently than normal people. Even the minor sickness can make a pregnant woman feel very unwell.
Some of the infections that hit a pregnant woman more are as follows.
- Common cold
- A runny nose
- Upset stomach
It is necessary to talk to the physician at the start of pregnancy. With all the healthy pregnancy tips, you are required to know what are the infections that can most likely hit you.
During pregnancy, the woman’s body becomes very sensitive. It is even unsafe to use certain common medicines and supplements during pregnancy for their possible risks. Prevention strategy to avoid the sickness is to maintain personal hygiene and daily routine.
The best is to keep a record of your medical history. Add notes to do’s and don’ts of pregnancy whenever you visit your doctor next.