You’ve made the first step. You’ve decided to have a baby. Being pregnant is rewarding and exciting experience. The biggest reward for women is the moment when they give birth to their child. Most of the time, pregnancy is pleasant and delightful experience. However, during those 9 months, it can be overwhelming at some moments. At times, it might seem that everyone has an opinion about you and the baby you carry.
Being healthy is crucial during all stages of our lives, but during pregnancy, it gets that much more important. A healthy pregnancy translates to easy and painless labor, stress free 9 months, and overall, and better feeling. A healthy pregnancy includes changes in the diet, taking vitamins, exercise, sleeping as much as possible and lots of other factors that impact your health. In order to be healthy during your pregnancy, women need to prepare beforehand. Preparations for a healthy pregnancy usually begin three months before conceiving. Visiting a physician is the first step in the preparation process, where women get advices and guidance for their pregnancy. Few changes in the lifestyle are to be expected.
Tips for Healthy Pregnancy
- Eating Healthy: What does eating healthy means in essence? The best dynamic is to consume healthy food, five to six times per day, in order to provide and store enough nutrients both for the mother, and the baby. During pregnancy and before that, the food and drinks mothers consume are the primary source of nutrition for the baby. Some of the recommended food choices include bananas, whole grains, sweet potatoes, spinach, salmon, food rich in vitamin B, food rich in calcium and vitamin C. Even though it seems hard to eat healthy and balanced food with nausea as nemesis, mothers should try as much as they can and be persistent in their goal.
- Prenatal Vitamins: During pregnancy, and even before that, prenatal vitamins are prescribed by a physician. Prenatal vitamins contain folic acid and other supplements that are impossible to provide simply by consuming food. The recommended dose of folic acid is 400 micrograms, but the physician may increase or lower it accordingly.
- Drinking Fluids: Fluids are very important during pregnancy. But not just any type of fluids. The best option is water, tea, or fresh juices. The recommended dose is at least 8 glasses of water per day.
- Alcohol is Forbidden: The negative influence of alcohol in everything in our life is well documented. During pregnancy, alcohol is absolutely forbidden. The physician might recommend a glass of wine here and there, once per week for example, but that is the most mothers should consume.
- Smoking is also Forbidden: Pregnancy is a good time to quit smoking, as smoking negatively influences both the baby and the mother. Secondary smoking is also harmful. Mothers should try to avoid places where they are exposed to secondary smoking. The mother is not the only who should quit smoking. It is recommended for her partner to quit smoking as well.
- Exercise as much as you can, and as much as your body allows it: Exercising is important for the overall health of the mother, but also for relaxation as well. Exercising reduces stress. There are couple of courses that mothers can try. For example pilates, pregnancy yoga, some light aerobic exercises, etc… If that is too much for them to handle, a good old walk is an excellent substitute. Exercising also helps mothers cope better with the increased weight during pregnancy, and be better prepared to shed those excessive kilograms after childbirth. Solid 30 minutes of exercise each day also ensures reduces aches, helps mothers sleep better, promotes muscle tone and strength, and the end result is easier labor with less pain.
- Get as much sleep as you can: Those recommended eight hours of sleep per day are essential during and before pregnancy. For mothers suffering from insomnia and sleep disturbances, their physician can recommend some pills and guidance. Naps during the day are also an option, to make up for less sleeping time in the night.
- Comfortable and non-restricting clothes and shoes during pregnancy are woman’s best friend: While it is true that women try to be stylish and fashionable all the time, pregnancy is a period where people give mothers the free pass. Comfortable clothes prevent fatigue and swelling of the feet and legs.
- While riding motor vehicles, a safety belt is a must: Don’t throw protection over the window during pregnancy. However, the safety belt should be positioned differently. The best way is to position it over the collar bone, and place the lap portion under the abdomen. Additionally, during pregnancy, it is recommended for women to sit as far as possible from the air bag.
Future mothers should consult with the physician for every medication or herbal remedy they intend to consume.