Before you can take care of your new baby, you need to take care of yourself first. Maintaining a healthy pregnancy is essential to guarantee the health of the future mother and her future baby. This increases the chances of having a healthy baby and reduces the complications that are associated with childbirth. That's why you have to start taking care of your physical and mental health from the start of your pregnancy.
You will find below some general tips that will help you maintain a healthy pregnancy.
1. Eat healthy
- It is about the health of two people, mother and child But that doesn't mean you have to eat for both, as is commonly believed.
- 300 more calories per day is enough to provide the body with what it needs during this period.
- Include foods rich in folic acid, vitamin D, iron, protein, and healthy saturated fats in your meals. Avoid raw fish or meat, as they may contain bacteria harmful to the baby.
- In the same way, remove from your diet processed foods, such as snacks, sweets. These foods are usually high in salt and added sugars.
2. Stay hydrated
The best way to stay hydrated is to drink water. Avoid soft drinks and drinks with sweeteners, which contain a good dose of caffeine.
Include naturels smoothies or juices in your diet. Prepare different mixtures that allow you to take full advantage of the properties of fruits.
3. Exercise regularly
Look for an appropriate exercise program for a healthy pregnancy. If you exercise regularly, you will be strong enough to carry all the weight you gain . Physical exercise also promotes preparation for birth. Just pay attention to not overdo it during this period .
In addition, sport helps to better manage stress and avoid fluid retention which affects many pregnant women. Low impact exercises are great, such as:
- Walking
- Swimming
- Yoga
4. Quit Smoking
Cigarettes do not provide any health benefits to body before and after pregnancy, let alone once pregnant. Smoking during pregnancy can cause spontaneous abortion.
If you cannot stop smoking, ask your doctor for help or do not get pregnant.
If your partner also smokes, now is the perfect time for both of you to quit.
If you don't smoke, avoid places with smoke, as gaseous waste can also affect your baby.
5. Avoid Alcohol
Pregnant women should avoid alcohol at all costs, as it is responsible for many birth defects and complications.
Alcohol significantly increases the risk of miscarriage, developmental disabilities. Simply avoid drinking it during pregnancy to prevent all these complications.
If necessary, see a therapist who specializes in drug and alcohol use to help you quit.
Don't worry if you drank alcohol before you found out about your pregnancy. As long as you stop drinking it, your baby is not at risk of suffering from all these conditions.
6. Get enough sleep
During pregnancy, getting enough sleep will give your body time for the baby's development, which will help you feel better.
You should sleep at least 8 hours a night and take a nap in the afternoon.
Always go to bed at the same time to regulate your sleep schedules and have a more restful and deeper sleep.
To relieve pressure on your back, sleep on your left side. Other positions could block blood flow to a major vein.
7. Stay away from stress
Pregnancy is a time of joy, but also often of stress and perplexing questions. Stress during pregnancy has been linked to an increased risk of preterm birth. Babies even before birth, can feel the emotions (positive or negative) of their parents especially their mothers.
Certain practices and activities compatible with pregnancy can help you to live more serenely at this moment of your life such as:
- Rest, go out for a walk, do what makes you happy every day...
- Meditation or relaxation helps manage stress. If you want to be accompanied, you can take courses. or you can practice alone, at any time when you need it.
- Breathing exercises can help you feel better.
Comments
Post a Comment