The Do’s & Don’ts during Pregnancy
The new mamas are excited about the coming new bundle of joy but when it comes to pregnancy and maintaining those 9 months and the postpartum period, there are certain things that new mamas need to take care of; first and foremost is their mental health, emotional support, body wellness, surroundings, and lifestyle changes.
Pregnancy comes with quite a discomfort, mood swings, pains, anxiety, pressure, and sleepless nights but the results are fruitful in the end. Your efforts and sacrifices pay off when you can deliver a healthy pregnancy.
Besides the healthy diet and regular check-ups with your healthcare provider, you still might miss out few essential things in maintaining a healthy pregnancy. This blog will shed some highlights on pregnancy dos and don’ts that will clear all your doubts. However, these pregnancy tips can also be useful even if you are not pregnant but planning to be soon one day.
Several women are still unaware of the pregnancy routine of what can I eat. Is it safe to travel? Should I exercise? What precautions should I take for safe pregnancy? However, a lack of knowledge and unsafe family and cultural practices can cause miscarriages, stillbirths, and premature births.
However, it’s never too late to learn, the most important thing is to take care of yourself through nutrition, vitamins, good habits, and more.
Mamas take charge of your life today without costing you much; here’s a little sneak peek into simple lifestyle changes that can boost your overall health while also ensuring safe and healthy prenatal development.
A daily dose of Prenatal Vitamins
Taking a daily dose of a prenatal multivitamin is a must for new mamas. The right amount of key nutrients like folic acid, calcium, iron, and vitamin D is good for the proper development of the fetus and also prevents birth defects. Usually, a well-balanced diet is the best source to get minerals and vitamins, however, it’s difficult to get all nutrients from a diet alone. Pregnant women have trouble consuming nutritious diets due to mood aversions, food allergies, and morning sickness. In such cases, consuming prenatal vitamins plays an important role to fill any gaps. Many healthcare providers recommend taking prenatal multivitamins even when you are trying to conceive or as soon as you are pregnant. Prenatal vitamins help to prevent neural tube defects, develop bones and muscles, and support the overall baby’s growth and development. Consult your medical support on what you should take.
Exercise & Movement
Engaging yourself in physical activity is important as it reduces stress, improves blood circulation, and boosts your mood. Exercise and physical movement are good for mamas and the baby’s health. It helps to combat pregnancy issues like mood swings, insomnia, weight gain, gestational diabetes, constipation, shortness of breath, and muscle pain. Incorporate a fitness routine that fits best for you as you land in your second and third trimesters. Check with your health expert for activities like Pilates, yoga, and swimming that require coaches and trainers to guide you during pregnancy. Your activities can be walking, gardening, climbing stairs, and doing the aerobic dance. You may also include squatting and Kegel exercises in your routine. Just don’t overdo listen to your body, walk for at least 15 to 20 min a day nearly 4 times a week is also good. However, exercise is considered safe for pregnant mamas if guided and supervised by the right health experts.
Say no to Smoking, Alcohol, and other Toxins
Toxins like smoking, alcohol, tobacco, and other substance drugs are linked to birth defects and other birth complications during pregnancy. Stop the consumption of harmful and toxic substances to prevent the risk and complications like miscarriage, premature labor, and stillbirth. It also affects the blood flow and oxygen levels of the baby. Even a small amount of alcohol or other harmful toxins substance may have growth deficits, underweight, and abnormalities in babies. Babies are likely to be born with fetal alcohol syndrome (FAS) and therefore alcohol intake is not safe during pregnancy. Let your health expert may know any such habits that you are struggling with. It may advise you on alternate options to cope with your bad habits as an unhealthy lifestyle can terminate your pregnancy and put your health at risk. Say no to a toxic substance and yes to a healthy choice for your baby.
Know the right Eating Balance
Firstly, you don’t need to eat for two when you are pregnant, you would only need an extra 200 calories a day in the third trimester. It’s about eating healthy food that comprises a nutritious and balanced diet. Your baby needs essential vital nutrients to grow healthy inside the womb. Include more leafy vegetables and juicy fruits, calcium-rich foods that are pasteurized, whole grains, and healthy fats.
Consume milk products that are pasteurized well to avoid getting a bacterial or parasitic infection. Avoid undercooked meat and raw seafood that may give you food poisoning. Such a condition may cause serious and life-threatening situations causing miscarriage and severe birth defects.
Consume a balanced proportion of fish as it’s full of protein, vitamin D, zinc, iron, and omega-3 fatty acids, which are essential for the growth and development of a baby’s nervous system. Vegetarians can get omega-3 fatty acids from soya, seeds, nuts, and sprouts. For more, ask your health experts to provide you with a food chart / balanced diet program for your safe pregnancy.
Keep yourself Hydrated
Water is essential to carry nutrients and oxygen in your blood through the placenta. Consuming enough water can prevent pregnancy complications and other health issues like swelling, headache, fatigue, constipation, and haemorrhoids. Pregnant women should consume at least 8 to 10 glasses of fluid in a day, add flavors to your water if drinking normal water seems difficult for pregnant mamas. Consume water-rich fruits and veggies that keep you hydrated and energized throughout the day. For working out mamas, they need to consume more water during and after workouts, to produce extra blood and amniotic fluids. Maintain a gap of at least 30 min before and after eating food to avoid bloating. If looking for water alternatives there are healthier choices of fresh juices, skimmed milk, fruit teas, coconut water, and flavored water.
Get Sleep Intervals
Pregnant mamas need to get at least 8 hours of sound sleep at night and nap intervals during the day to keep moving with the pregnancy. Pregnancy is challenging when it comes to sleep and rest as the body is changing its hormonal levels, one may experience anxiety, fatigue, nausea, leg cramps, and sleep elusive in the second and third trimesters. It is recommended for pregnant mamas to sleep on their sides in the third trimester to improve blood flow. Listen to your body, and don’t push yourself, if you feel tired schedule a nap whenever you can. You might need a pregnancy pillow for extra support and comfort on your hips, back, and legs to reduce pressure on your joints. It’s common to experience disturbed sleep patterns, but make yourself a priority when it comes to relaxation and mindfulness.
Words of Wisdom
Although being pregnant is a blessing, but at times it can also be messy and demanding, as there are so many tiny details you need to look for in your baby. Expectant mamas need more family love and support throughout their journey. Good things take time, so go slow, and let your healthcare expert know about your symptoms and queries. Keep track of your pregnancy, write it down, and set your essentials as the time may come anytime soon. Never miss your check-ups and appointments, cherish your time, enjoy the moment, and ensure you deliver a safe, healthy, and nourished baby.