It is known for a fact that when a woman conceives, her body undergoes drastic changes. There is a surge of hormonal action going on in the body, all of which is necessary to make way for a new life to thrive for nine long months in the mother’s womb. Pregnancy is not all that rosy as the society makes it look like. It is, of course, a life-changing journey for the mother. Some would even say that to be a mother is like being born all over again. It makes sense to agree to most of it in the sense that this harrowing journey that sees sun and storm alike, takes a toll on the mother’s health, and to come to an end of this journey, truly means to be born again.
Pregnancy, like most of us, would know, comes with bone problems and excruciating pain in joints. This is because the body stretches itself beyond its limit to support the weight of life growing with every passing breath inside the mother’s womb. It is not all that easy. The body might take up all means to ease up on the journey, but it still has to endure all the painful torment. When it comes to the topic of bones, pregnant women and her family members must take utmost precaution to comfort the mother, since they are susceptible to breakage and tension. Also, the developing fetus needs all the nutrients it possibly can from the mother’s intake of food and supplements to develop its bone structure. Needless to say, pregnant mothers need twice as much as nutrients to support her body and the growth of her child. Fortunately, there are ways by which one can combat brittle bones and other severe bone diseases during pregnancy and after the delivery. There are ways to strengthen the bones and stay at the prime of bone health, which is an essential condition not just during pregnancy but also after the period.
Ways to Enhance Bone Health:
Fret not, because the right combination of food, exercise and supplements can drastically improve the bone health, and take care of all the extra nutrients that the baby requires. You only need to be aware of the balance between the perfect diet and exercises.
Take Care of Your Calcium Intake-
Go back to your school days, and you shall remember how important calcium is for your body. Calcium intake strengthens your bone structure, increases its tensility and keeps it at an optimum density. Therefore, it is vital that pregnant women make calcium an integral part of their diet. The advisable limit of calcium intake would be 1000 mg, but your doctor will advise you on the right level for your body.
Gorge on some low-fat milk, cheese, ice cream, and yogurt (yes, they are a thing!) to dose up your calcium intake. Leafy vegetables like broccoli is also a great source of calcium. If fish agrees with you (because meat and poultry do not agree with many pregnant women), make sure that you eat at least one kind of fish every day, especially the types of sardines and salmons. Also, include nuts, seeds, and dry fruits if your doctor deems it fit for you. This shall keep your bones healthy and also serve as pain relief.
Another necessary nutrient for your body; the term of pregnancy cannot be braved if vitamin D is not religiously sworn by. Vitamin D, just like calcium, has excellent bone as well as overall health benefits. Though there are enough food items and supplements that can hoard you up on vitamin D, you need sunlight as a natural source of Vitamin D too. Allow your body to be exposed to at least 5 to 10 minutes of natural sunlight. Vitamin D seeps below the tissues and sees to it that your bone is salubrious. However, constant exposure to sunlight might bring in the question of sun protection. What you could do in this case is to apply sunscreen after being in the sun for at least 5 minutes. This shall reduce the risk of skin cancer while also tending to your vitamin D requirements.
Ditch Caffeine and Colas-
Caffeine might be your savior in a lot many circumstances, but when it comes to pregnancy, it is best if you reduce your daily intake of caffeine. Same holds good with colas. Colas inhibit calcium absorption by your body, thus, putting you and your baby at risk to contract several bones issues and have underdeveloped skeletal structure.
Caffeine also disturbs your sleep cycle, and sleep is an absolutely essential condition during pregnancy. Your body needs to catch a minimum of 8 hours of undisturbed sleep during all times and more so, during pregnancy. It would be advisable to ditch the intake of caffeine in its entirety. However, if that seems too hard, you must at least limit the intake.
Indulge In Some Light Exercises-
Exercises should be a part of your day, and not just during pregnancy, but throughout your life. During pregnancy, your body demands more, and the pressure exerted on your body is tremendous. You can only be hopeful to carry all the weight when you ditch the couch and move your limbs. Thus, see to it that you are following a carefully structured exercise plan, one which helps your bone to endure the pressure and keeps your body aligned. You will also need bone strength during labor, and exercises help you build that strength.
Pregnancy truly is one of the most beautiful but difficult time, nevertheless, in a woman’s life. Thus, if you have decided to bring a life into the world, you must see to it that your body is ready enough to brave the turmoil. It is uncertain how your body shall act during pregnancy, which is why it is essential that you are always prepared for it. Besides, the life that you are bringing into the world also needs to be ready enough to take on all the challenges of the big bad world. The world is not as safe as the mother’s womb. Therefore, build your bone and core strength and make yourself ready to face the nine tedious months.