Women have to stay in tip-top shape as they need to juggle between too many roles every day and more so if they’re pregnant. This is when they will not only be taking care of their own health but their baby’s as well. But how do you stay healthy all throughout your pregnancy? The following are the basics that you should not miss.
5 Tips on How To Have A Healthy Pregnancy
Stick to a healthy diet.
The importance of adhering to a healthy diet all throughout pregnancy is something that cannot be overemphasized. A nutritious diet spares pregnant women and their unborn babies from iron and other vitamin deficiencies. Remember that pregnancy can deplete a woman’s iron stores. So, make sure you include turkey leg, tuna, oysters and beef liver in your diet as these are rich in iron. Eating brightly colored veggies and fruits also give you plenty of vitamin E that is beneficial for regulating blood pressure. Omega 3 fatty acids, vitamin C and zinc are among the many nutrients that pregnant moms should have on a daily basis. Don’t forget folate which is also crucial for the baby’s healthy growth and development inside the womb.
Watch your cigarette and alcohol intake.
Limit if not eliminate alcohol consumption all throughout your pregnancy and breastfeeding days. If you think you or your pregnant loved one is battling against alcohol addiction, know that there is a rehab for pregnant women that you can turn to. If left unabated, high alcohol consumption during pregnancy increases the risk of giving birth to a child with FASD or Fetal Alcohol Spectrum Disorder. Babies born with this disorder are more likely to have behavioral issues, severe learning disabilities, and abnormal facial features. Moreover, if you continue to smoke while pregnant, you increase your unborn baby’s risk for SIDS or Sudden Infant Death Syndrome.
Don’t forget your prenatal vitamins.
Never skip your prenatal vitamins and supplements. But don’t take any of it unless it is prescribed by your doctor. These vitamins are needed since no matter how healthy your daily diet may be, chances are there are still some nutrients that could be left out. Pregnant women who don’t consult their doctors regularly for prenatal care could have babies born with low birth weight. But this can be avoided if you ensure you get the necessary vitamins and minerals during pregnancy.
Perform simple exercise regularly.
In addition to maintaining good posture all the time, it is also necessary to perform simple exercises on a regular basis. Simple exercises such as swimming, brisk walking, and plank are good for pregnant women. They can also lift some weights. These exercises not only improve their body image. It also makes them stronger and more prepared for their labor and delivery days. Plus, the more they exercise, the more chances they have of recovering faster after delivery.
Never skimp on sleep.
Pregnant moms should get 7 to 9 hours of sleep. Make sure to always sleep on your left side to ensure proper blood flow for you and the baby in your womb. Poor sleep during pregnancy can adversely impact labor and delivery. Experts from the University of California revealed that women who don’t get enough sleep during their pregnancy were almost up to 5 times more at risk of having a cesarean delivery.
Whatever changes that you plan to make in your daily routine, diet or exercise, make sure to consult your doctor first. Remember that this time we are not only talking about your health but the health as well of that baby inside you.