Six Small Changes You Can Make to Stay Healthy During Pregnancy
Posted on 05 October 2017
The importance of staying in your best health during your pregnancy is evident from the recommendations of doctors all over the world. When you’re pregnant you must have a well-planned nutritious diet and the right amount of physical activity to keep you and your baby super healthy.
Being pregnant demands a change in your regular routine, in order to not put the health of your baby at stake; consequently making the delivery and postpartum bearable. Let’s talk about six small changes in your routine that you can incorporate to make the most out of your pregnancy.
1. See a doctor:
This might not be your first pregnancy and although everything appears perfectly fine and normal – a visit to the doctor or a midwife is essential. Complications can and do arise at any given time, so please do not put you or your child’s health at stake and visit a healthcare provider. Normally, doctors give you good advice on your diet and exercise plan which gives you a good head-start. You can discuss with your doctor all about the ultrasound and other scans they might need, so begin early.
Diet plays a crucial role in the development of your baby. When you’re pregnant, you don’t eat for yourself only but also the baby you’re carrying. I’ll tell you a rough sketch of what your diet ought to be. It must include four to five portions of vegetables and fruits. Instead of starchy foods and white breads, go for the whole grains because fiber is very important. Fish, lean meats, and eggs are a must! You shouldn’t hold back on dairy either unless you have a terrible allergy or something. Stock up on multivitamins prescribed by your gynecologist and if you can afford to, see a dietitian and get your meals planned.
I’ve mentioned already that you should stock up on your multivitamins; depending on your individual condition you might lack certain important nutrients in your body. Vitamin D taken separately throughout the pregnancy helps the bones of both the child and the mother. You should also consider using folic acid for the first three months of your pregnancy. Fish is very good for pregnant women but if you’re not a seafood fan, do take the fish oil supplements. However nothing beats the real deal.
If you don’t have any serious complications and your pregnancy appears to be normal and safe, exercise and movement is vital. Exercise helps you adjust your posture and is very useful for the joints during pregnancy. Certain flexibility exercises prepare you for labor and effectively help reduce pain. They also keep your blood pressure levels in check. I love exercising because it is a mood booster so there is no reason for kicking it out of the plan. If you’re into light strength-training, consider getting a dumbbell set with a rack.
5. No Alcohol:
You probably know this already but this post will help as a gentle reminder. Alcohol is not good for human health but it is especially damaging for a developing baby. Avoid alcohol during your first trimester at all costs. And if you cannot help it afterwards, only drink one or two units once or twice a week at max. Alcohol has devastating effects on a baby at later stages; mothers who drink a lot may end up giving birth to babies with Fetal Alcohol Spectrum Disorder which primarily causes serious learning difficulties and advanced birth defects.
6. Quit Smoking:
Smoking during pregnancy cause increases in the risk of pre-mature birth, low birth weight, still birth, and sudden infant death syndrome. Other complications that it might cause are miscarriages, ectopic pregnancy, and placental abruption. Even if you have been smoking until now, quitting in the last few weeks will greatly affect the health of your child and make the delivery easier. You can discuss with your doctor and ask them to help you quit smoking.
Your little one doesn’t deserve to suffer from any chronic disorder or underdevelopment and therefore taking the best care of yourself should be your priority, at least during your pregnancy. I hope these tips help you, stay safe!
Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit.