A woman's health is essential to the good health of her
baby. Women who eat well and exercise regularly along with regular
prenatal care are less likely to have complications during pregnancy. They're
also more likely to successfully give birth to a healthy baby. Now that you
know you're pregnant, it's more important than ever to take care of yourself
both physically and emotionally.
Today, Doctor Insta brings before you Healthy Pregnancy Tips. You can boost
your chances of having a complication-free pregnancy and a healthy baby by following
a few simple guidelines.
1. See your doctor as soon as possible!
As soon as you find out you're pregnant, get in touch with a GP to organize
your antenatal care. Organizing your care early means you'll get good advice
for a healthy pregnancy right from the start. You'll also have plenty of time
to organize any ultrasound scans and tests that you may need.
Eating a nutritious diet during pregnancy is linked to good fetal brain
development, a healthy birth weight, and it reduces the risk of many birth
defects. A balanced
diet will also reduce the risks of anemia, as well as other
unpleasant pregnancy symptoms such as fatigue and morning sickness. Good
nutrition is thought to help balance mood swings and it may improve labor and
delivery as well. A well-balanced pregnancy diet includes:
- vitamin C
- fruits and vegetables
- whole grains
- iron-rich foods
- adequate fat
- folic acid
3. Weight gain
A simple way to satisfy your nutritional needs during pregnancy is to eat a
variety of foods from each of the food groups every day. Many women are
concerned about how much weight they will gain during pregnancy. If your weight
was in the normal range before you got pregnant, a weight gain of 25 to 35
pounds is recommended. It's important to discuss and monitor your weight and
nutritional needs with your doctor throughout the pregnancy. Weight gain
recommendations will vary for women who are underweight before conceiving, for
those who are obese, and for those with a multiple pregnancy, such as
4. Exercise regularly
Regular exercise has many benefits for mums-to-be. It can:
Build your strength and endurance. This may help you to cope better with the extra
weight of pregnancy and
the hard work of labor.
Make it easier for you to get back into shape after your baby is born.
Boost your spirits and even help to ward off depression.
Good exercise choices for pregnancy include:
- Brisk walking
- Aquanatal classes
If you play sport, you can continue as long as it feels comfortable for you.
However, if your particular sport carries a risk of falls or knocks, or
extra stress on your joints, it's best to stop. Talk to a GP if you're
5. Quit smoking
Smoking during pregnancy can
cause serious health problems, for you and your baby. These risks include an
increased risk of:
- premature birth
- low birth weight
- cot death (SIDS)
Smoking may even be associated with the loss of a baby at birth. Smoking
makes the following pregnancy complications more likely:
- Nausea and Vomiting (morning
- Ectopic Pregnancy
- Placental abruption, where the placenta comes away from the uterus wall before
your baby is born.
If you smoke, it's best to stop, for your own health and that of your baby. The
sooner you stop smoking, the better, but it's never too late. Even
stopping in the last few weeks of your pregnancy can benefit you both. Ask A GP
to help you with ways to give up.
6. Cut back on caffeine
Coffee, tea, cola and energy drinks are mild
stimulants. There are concerns that too much caffeine may increase
your risk of miscarriage. It's also thought possible that
too much caffeine
may contribute to your risk of having a low-birth-weight baby. Current
guidelines state that up to 200mg of caffeine a day won't hurt your baby. That's the equivalent of two mugs of instant coffee.
As with alcohol, you may prefer to cut out caffeine altogether,
particularly in the first trimester. Decaffeinated tea and coffee, fruit teas
and fruit juices are all safe alternatives.