You’re in the happiest place on the planet right now. You’re expecting a baby and can’t wait for him or her to arrive! You also can’t wait to cradle your newborn child in your arms.
But hold on!
You must first take proper care during pregnancy to ensure that you and your baby are in good health before the happy day arrives.
Getting pregnant is an exciting time in a woman’s life that often inspires her to make healthier lifestyle choices.
During these 9 wonderful months, the body undergoes its scheduled transformation. Although the feeling of motherhood is great, however, the journey in these months can be a little intimidating. The stress levels go high, the mood keeps swinging and there are obvious physical changes. With all this happening, one must take special care during pregnancy.
So here I am presenting some of the simple practices that will help you (and your baby) stay healthy throughout your pregnancy. Try these for reduced discomfort, less stress, and for gaining more energy.
Tips for Care During Pregnancy
1. Eat healthy and nutritious food for care during pregnancy
The baby and mother both need a nutritious and healthy diet during pregnancy. You can get all the needed nutrition by eating a healthy and balanced diet.
Consume a wide range of fruits, vegetables, whole grains, fat-free or low-fat dairy products, and protein-rich foods.
Although all nutrients are essential at this time, the best foods for pregnancy are those that are high in vitamins and minerals such as iron, calcium, folic acid, iodine, vitamin D, etc. which helps your baby’s growth and development. Avocados, Spinach, berries are nutritional powerhouses and work wonders.
2. Choose healthy drinks for proper care during pregnancy
Drinking sufficient fluids is important at any time, but it’s especially important during pregnancy as the body requires more fluids for the womb and for milk preparation.
Fluids are essential for the growth of the baby. Besides this, drinking enough liquids also protects against constipation and dehydration.
While water is the best thing you can drink, however sometimes you may want to try other healthy drinks too, so you can also these healthy drinks during pregnancy
3. Perform light exercises for proper care during pregnancy
Regular exercise has many benefits but before I discuss them, here is a word of caution. Make sure you perform only lightweight exercises and don’t overdo or exhert yourself.
- Exercising is a great way to keep yourself active during this time. It gives you the much neded strength and endurance so that you can carry the weight without much trouble.
- It improves blood circulation and eases the pain in back, neck and legs.
- Research has found that regular exercising produces serotonin, which is a chemical thet keeps our mood pleasent.Thus, it is a great way to reduce stress.
- It is also seen that women who perform regular exercises during pregnancy easily get back into shape after the baby is born.
Other than exercising, you can also do brisk walking for at least 15-20 minutes every day at in cool, shaded areas or indoors. Aim for about 20 minutes of mild to moderate exercises only. You may try stretching, yoga, deep breathing, etc. But pay attention to your body stop if it gets too much.
4. Take timely medication for proper care during pregnancy
During pregnancy, some women experience iron and vitamin deficiency. This can have an effect on the baby’s health and lead to pregnancy problems later on.
To treat these deficiencies and to meet the growing needs of the essential nutrients, your doctor will prescribe the required medicines. Follow the diet and prescription chart shared by your doctor.
It is always a good idea to discuss and understand the need for each medicine and things like why and when are they required. If a problem arises, then you should be aware of what to do next. Of course, you should know when to contact your doctor.
5. Don’t miss on the Resting time for proper care during pregnancy
Your body produces a high level of pregnancy hormones which can make you feel tired. Add to this, the excess amount of mental stress and the late-night hunger pangs due to which the body doesn’t get enough rest and makes you feel drained and exhausted.
That is why getting enough rest is so important. So pay attention to your body and relax. If you are not able to take proper sleep during the night then you can catch up by taking a small afternoon nap. If that’s not possible too then try to keep your feet up on a small footrest and relax for an hour.
Taking 8 to 9 hours of downtime eases early pregnancy nausea, reduces back pain, and lets your baby grow. It also helps in making you strong, relieves you from headaches and stress.
Healthy food during pregnancy
|All green veggies||Grapes|
In addition to this, you can also try these great health drinks during pregnancy. These are delicious and nutritious and at the same time keep you hydrated.
What to avoid during pregnancy?
The alcohol that you drink during pregnancy, passes from the bloodstream and reaches your baby. In fact, the level of alcohol in the baby’s body could be even higher.
Smoking can have severe adverse effects on a child’s development. The risk of hampered child growth, placental abruption, premature delivery, miscarriage grows multifold if a woman smokes during the pregnancy period.
Don’t take Packed Juice
Avoid packaged juices as they contain less fruit juice and more preservatives and have no to very less nutritive value.
Don’t put yourself on a diet
Since your body needs are changing, you would feel the temptation to eat more at any time of the day. Don’t resist this temptation, instead, keep healthy and nutritious food handy with you.
Don’t drink too much caffeine
It’s difficult to leave caffeine if you are addicted to it. However, it’s advisable to limit caffeine intake as much as possible. It can cause heartburn, cause sleepless nights, and makes it difficult to absorb iron which is mostly low in pregnant ladies.
Don’t go diving or play contact sports
Avoid playing contact sports such as soccer, football, hockey, etc as well as diving. All these sports may cause injuries and may hurt the abdominal area.
A few words from CityMom
Being a mother is a wonderful experience but the would-be mothers have to undergo a lot physically and emotionally. By following these practices you can take care during pregnancy and fill those nine months with all the joy, care, and comfort that a mother deserves!
womenshealth.gov | medlineplus.gov and many others!
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