Staying healthy during pregnancy
Staying healthy during pregnancy
Pregnancy is an exciting, yet challenging endeavor for every woman who wishes to attain the supreme bliss of motherhood. It is a time of great transition, growth, and profound beginnings. A woman has to be fit not just physically, but also mentally and emotionally to overcome any obstacle that pregnancy might throw her way. Here are some important and useful tips for staying healthy all through this wonderful biological process.
Early Prenatal care
Preparing for a possible pregnancy should begin way before getting pregnant for certain. The mom-to-be should be physically and mentally fit at the moment of conception itself. Being too late can result in grievous outcomes at the end. A woman trying to get pregnant should take at least 400µg of folic acid daily for three months before trying to get pregnant. It helps to prevent neural tube defects in the fetus. In addition, taking a multivitamin or Vitamin B complex can be useful as well.
Once you decide to get pregnant schedule an appointment at an antenatal clinic. Get yourself screened for sexually transmitted infections or any other health issue. It will help you identify and prepare for any kind of complication that might occur in the future. Make sure you are perfectly healthy before trying to get pregnant.
Eat healthy food
Now that your nutritional intake must be sufficient for two, you should pay more attention to your diet. A pregnant mother has to consume about 300-500 extra calories per day depending on the stage of pregnancy. These additional calories must come out of healthy sources of food like green vegetables, grains, dairy products, fish, and so on. You should limit consuming junk food as much as possible. Eat only healthy food with high nutritional values.
Be physically active
Doing regular exercise is a good way to enhance your degree of tolerance during labor. It makes you physically fit and strong. It is useful in reducing all the backaches and limb pains. It is believed that being physically active during pregnancy actually helps in getting back to shape after delivery. Furthermore, exercising can induce the release of Serotonin hormone which plays an important role in uplifting the mood of a person.
However, one must be careful enough not to overdo it. Avoid exercises that put too much pressure on your back and anything with high impacts and jerky movements. Be careful of losing balance and falling down. Always make sure to keep yourself hydrated. Exercise at a regular, smooth pace. Do not put too much pressure on your pregnant body.
Refrain from smoking and consuming alcohol
Avoid smoking and drinking alcohol at all costs. Nothing good comes out of doing either! Both of them result in very bad consequences. Some believe it is okay to consume 1-2 units of alcohol not more than once or twice per week. But it is always better to stop it altogether considering the severity of side effects it can cause.
Smoking increases the risks of premature delivery, low birth weight, stillbirth, and the Sudden Infant Death Syndrome. On the other hand, consuming alcohol increases the risks of miscarriage, impaired brain development, and other fetal alcohol spectrum disorders.
In addition, it is better to cut down your caffeine intake as well. Too much caffeine can result in unfavorable outcomes. It is advised to limit your caffeine intake to 200mg/day.
Be emotionally strong and healthy
Pregnant mothers often find it difficult to be emotionally stable with all the physical changes happening to their bodies. The hormonal changes and frequent mood swings aren’t helping things either. However, it is widely accepted that the mental well-being of a pregnant mother can directly influence that of the fetus. Thus, it is crucial to maintaining her emotional stability all through pregnancy.
If a pregnant mother is feeling depressed, she should be given proper attention. Everyone around her, especially her partner, should be very understanding and supportive. It is always better to share each other’s thoughts in a very loving and caring manner.
If you are pregnant, you should refrain from doing anything that makes you feel stressed and anxious. Get some rest every now and then. Relax yourself doing some meditation or yoga. Have a friendly talk with those around you. Get their support whenever needed. Read a book and prepare yourself for the things you might have to face in a few months’ time. Don’t hesitate to seek medical advice where required. Always make sure you are emotionally stable and healthy. Remember, only a well-balanced mother with both physical and emotional fitness can bring a healthy baby into this world!