Getting to know about your pregnancy can be big news. But it can inundate your mind with a lot of questions too. You might think about what doctor you should consult, what to eat, and what to avoid.
You might even panic a little, thinking it may change your life completely. And that you have to care for your baby before it is even born.
Taking care of your health is always very important, but it becomes even more when you have another life connected to you. But what can you do to stay healthy during pregnancy?
Below you will find some ways to remain healthy during pregnancy.
Eat healthy diet
You have to eat a healthy diet during pregnancy. A nutritious diet is essential for the baby's healthy birth weight and brain development. It also reduces the risk of many types of birth injuries.
Eating a balanced diet during pregnancy means that your food must contain fruits and vegetables, vitamin C, iron-rich foods, proteins, adequate fat, folic acid, etc.
It also means that you must not overdo any of these nutrients as their overconsumption is also not good for you and the baby.
Make sure you live in a clean and safe environment
Not just food, you have to be particular about your environment too. Ensure you aren’t exposed to harmful substances in the house or outside.
Some harmful substances such as chemical fumes and asbestos reach your body and cause damage to your body and the health of your baby.
Asbestos exposure can cause Epithelioid mesothelioma. Therefore, whenever going out, ensure your mask is on to prevent exposure to fumes and harmful minerals.
Monitor your weight
Gaining weight during pregnancy is natural. You cannot compromise your diet because you don’t want to gain extra weight. But you can monitor your weight and ensure it does not exceed the necessary limit.
If your weight before pregnancy was normal, it is okay to gain 25 to 35 pounds extra weight during the pregnancy. However, weight gain recommendations vary from person to person. Hence, overweight or underweight women will not follow the guide mentioned above.
It is essential to monitor your weight and discuss your nutritional and weight gain needs with your doctor.
Know what not to eat
There are things you cannot eat during pregnancy, and you should know about them. To protect your baby from parasitic and bacterial infections such as listeriosis, ensure that the milk, juice, cheese, etc., you use during this time are pasteurized.
Also, avoid consuming undercooked meat and refrigerated smoked seafood.
Don’t forget to exercise
Some might think they cannot exercise during pregnancy, but it is not entirely. Though you might not be able to perform all types of aggressive exercises, some exercises are safe for pregnant women. Exercise helps in vaginal delivery and relieves the discomforts of pregnancy.
Continuing exercise after pregnancy helps with postpartum recovery. Other benefits of exercise for pregnant women include:
- Improved sleep
- Increased circulation
- Decreased stress
- Reduce backaches
- Relieved constipation
Aerobic exercises such as walking, swimming, light jogging, etc., stimulate lungs, heart, joint, and muscle activity. But if exercise was not part of your pre-pregnancy regime, discuss it with your doctor before starting exercise.
Understand your body
Feeling fatigued in the first few months of your pregnancy is common; it is also your body’s way of prompting you to take rest.
When you conceive, your body takes time to adjust to the changes and bear the pressure of nurturing a baby. Therefore, take it easy, sit back, and nap when you don’t feel active.
Your skin is more prone to chloasma, such as dark spots and sunburn during pregnancy. Hence, always wear sunscreen before getting exposed to the sun.
Your sunblock should be at least 30 SPF; however, you can increase protection depending on UV exposure.
Don’t drink alcohol
Strictly avoid alcohol before and during pregnancy as it can harm you and your baby’s health. Alcohol exacerbates the risk of Fetal Alcohol Spectrum Disorder (FASD) in your baby.
Alcohol impacts a baby’s health in the initial stages of development when the mother might not even know about their pregnancy. Therefore, those who plan to conceive must stop drinking alcohol even before knowing about their pregnancy.
Aside from alcohol, it is equally important to stop smoking when you get pregnant to ensure your baby’s health.
Bringing a new life to this world is a big responsibility; it needs proper care. A healthy pregnancy requires you to be careful about your diet, physical activity, and vitamin and mineral intake.
Also, avoid vices such as alcohol and smoking for your baby’s proper brain and intellectual development.
These tips are fruitful for your baby and your physical and mental health during and after pregnancy.