Enjoy a healthy pregnancy by following the 10 easy steps below.
Have you just received the happy news that you are pregnant and a new family member is on the way? You must surely be feeling on top of the world and jubilant with happiness.
Along with all the warm happy feelings, are you worried about how to ensure a healthy pregnancy? Of course, like all mothers you want your little bundle of joy to be in perfect health and in order for that, it is important for you and your baby to take extra special care of your physical and emotional health.
Visit Your Doctor
What do you do first upon finding out that you are pregnant? Visit your doctor or midwife of course. If this is your first baby, then you will need the advice of experienced professionals to guide you through a healthy pregnancy.
Your doctor will run several tests and ultrasounds from time to time to make sure that you and the baby are both in perfect condition. Consulting a doctor is important to ensure antenatal care. The earlier you seek advice, the more chances you have of having a healthy pregnancy.
Maintain a Balanced and Healthy Diet
Your diet is the most important part of your pregnancy. Remember, if you are what you eat, then you would surely only want to eat the best diet for a healthy baby. Before long you will have to eat for two, so make the right choices and ensure optimal health for yourself and the little one yet to be born.
Follow these tips for a healthy pregnancy diet,
- Aim to eat not less than five portions of fruits and vegetables every day
- Select carbohydrates as the main base of your meals; include pasta, bread and rice. Opt for wholegrain carbohydrates, so you get plenty of fibre.
- Have two portions of fish every week. Fish meat is rich in protein, omega 3 fatty acids, minerals and vitamin D. Remember, the omega 3 fatty acids are vital for the development of the nervous system of the baby.
- Include protein servings in your daily diet e. fish, eggs, lean meat, pulses, nuts, milk and other dairy products.
In the last months of your pregnancy you will need an extra 200 calories every day, so keep your energy levels high by eating healthy snacks instead of oily food.
Taking Your Supplements
Vitamin supplements during the pregnancy not a substitute for a balanced and healthy diet. You need to eat regularly and keep your energy levels up. Supplements only help to meet the different mineral and vitamin requirements in the body.
- Take a supplement with 400 micrograms of folic acid. You will benefit from this while you are trying to conceive the baby and in the initial three months of your pregnancy. Folic acid helps to reduce the chance of spina bifida and other neural tube defects in the baby.
- Opt for a supplement with 10mcg of Vitamin D which is essential for the future bone health of the baby
Take Care of Food Hygiene
Don’t compromise on the hygiene of your food. Keep the following points in mind:
- Listeriosis can cause miscarriages and birth complications. You need to avoid undercooked and ready meals, unpasteurized milk, mold ripened and blue veined cheese
- To avoid Salmonella poisoning avoid eating raw poultry and meat.
- Avoid toxoplasmosis by washing all dirt from fruits and vegetables, wearing gloves when handling any cat litter and cooking meat thoroughly
Exercise on a Regular Basis
Regular exercise is very important for you and the baby. Just make sure that the exercise or sport you choose doesn’t have any risk of falls. Exercising will,
- Increase your stamina and endurance levels
- Help you to get easily in shape after giving birth
- Keep you active and can help prevent depression
You can opt for,
- Brisk walking
- Aqua natal classes
Start Pelvic Floor Exercises
There are a lot of muscles in your pelvic area and during pregnancy they might feel weaker than usual because of the added pressure on the area. Pelvic floor exercises help to reduce stress incontinence and a toned pelvic floor will ensure a smooth baby birth.
Any alcohol you drink will reach your baby and it is not safe or healthy for the little one who is still unborn. It has not yet been estimated exactly how much alcohol is safe during pregnancy. This is why doctors recommend avoiding alcohol throughout the pregnancy or a minimum during the first three months.
Cut Back On Your Caffeine Intake
High caffeine levels have been linked with miscarriages. There is a possibility that too much caffeine may increase the chance of giving birth to a low weight baby. It is important to eliminate caffeine intake during the first trimester.
Discontinue Your Smoking Habit
Smoking can cause some serious problems for your unborn baby and you during pregnancy. If you smoke during pregnancy, you run a high risk of,
- Premature birth
- Cot death
- Low birth weight
Smoking also increases the chances of,
- Ectopic pregnancy
- Vomiting and Nausea
- Placental abruption
Get Rest and Relax
During the first trimester you will feel very tired because of the high levels of pregnancy hormones in the body. Take naps throughout the day and put your feet up for at least half an hour to relax. If you have trouble in sleeping, perhaps because of backache simply place a small pillow under the baby bump to ease the strain on your back.
To relax during the day, just try some relaxation techniques which will help you unwind:
- Deep breathing
By following these 10 simple steps you may be better equipped to enjoy a healthy pregnancy and ensure optimal health for yourself and the baby! If you are looking for any childcare solutions, then visit Nanny Options where we can help you to prepare for the arrival of a sweet new addition into your family!