Congratulations, you are expecting- This news often inspires women to start thinking about healthier lifestyle choices. Visit our website https://www.health-disease.org/for more information about health care tips. Here you will find some of the top pro tips on how to stay healthy while you are pregnant and even after the baby is born.
1. See your gynaecologist or midwife as early as possible
As soon as you get to know that you are pregnant, make sure you register yourself or antenatal care. Book an appointment with your GP or a midwife at a local surgery or children or maternity centre. Organising your care early means you will get the right advice for a healthy pregnancy right from the very beginning. You will also have plenty of time to plan for ultrasound scans and tests.
2. Eat well
Aim to eat a healthy and a well balanced diet whenever you can. This means eating fruit and vegetables regularly. Fresh, frozen, canned, dried or juice all gets counted.
- Starchy foods like bread, pasta and rice. These foods contain carbohydrates and it need to make up just over a third of what you overall eat. It is always good to choose wholegrain varieties rather than white. This helps you get plenty of fibre.
- Daily servings of protein, such as fish, lean meat, eggs, beans, nuts or pulses.
- Dairy foods, such as milk, cheese and yogurt.
Fish helps you get vitamin D, minerals and omega-3 fatty acids, which are vital for the development of your baby’s nervous system.
But if you are vegetarian, you can get omega-3 fatty acids from other foods as well, like nuts, seeds, soya products and most importantly the green leafy vegetables.
Stay hydrated too. The amount of fluid in your body increases during pregnancy to help you maintain a healthy blood pressure levels to support the baby.
3. Take necessary supplements
You cannot afford to miss the folic acid supplement for at least the initial three months and vitamin D for the entire pregnancy and even beyond. Taking folic acid reduces the risk of baby developing a neural tube defect such as spina bifida.
It is recommended to take Heranow Calcium core as it contains Calcium and vitamin D3 which are very essential nutrients. Hera’s products are curated keeping pregnant women in mind and so it is absolutely clean, no side effects, and can be absorbed better by the body. It consists of 450 Mg calcium that aids in fetus’s bones, joints and teeth development and 400 IU of Vitamin D3 to protect against birth complications.
4. Exercise regularly
Regular exercise has many benefits for pregnant women, and the baby.
It helps to cope up with changes to the posture and strains on the joints during pregnancy. It also helps you to maintain a healthy weight, although it is absolutely normal to put on weight during pregnancy. Moreover it helps to protect against pregnancy complications, like high blood pressure. Regular exercise also helps your chances of easy labour and delivery.
5. Cut back on caffeine and alcohol
Too much of caffeine may increase the risk of miscarriage in pregnancy. Caffeine is in coffee, tea, and even in the energy drinks. Some experts have suggested that excess of caffeine may even lead to the increased risk of a low-birth-weight of the baby, although more research is required to be sure on this topic.
As with alcohol, you may want to cut out caffeine altogether, in the first trimester itself. Decaffeinated tea and coffee, and fruit juices etc, are all safe alternatives. Moreover, Any alcohol that you consume rapidly reaches the baby via your bloodstream and the placenta. It’s recommended that you avoid alcohol during the first trimester till you even breastfeed.
6. Stop smoking
Smoking during pregnancy can cause some of the serious health problems for you and the baby. Smoking during the pregnancy can lead to premature birth, low birth weight, etc. Smoking can also make the pregnancy complications like miscarriage, ectopic pregnancy, placental abruption etc. If you smoke, it’s better to stop early.
One can ask the GP or midwife to help with the ways to stop smoking eventually.
7. Get enough rest
The fatigue you experience in the initial months is due to the high levels of pregnancy hormones that are circulating in the body. By the third trimester, sleeping on the side reduces the risk of stillbirth as compared to sleeping on the back. If the sleep is really disturbed at night, try taking small naps in the day or go to the bed early. To unwind before going to bed, try some relaxation technique, like yoga, stretching, deep breathing, etc.
So these are the top seven pro healthy tips for pregnant women. Apart from this, don’t cut out food groups as it only may deprive your baby against the most essential nutrients they need for the growth. Instead of dieting, it is always recommended have a healthy and a well balanced diet.