Life changes for a couple once the doctor or the test kit confirms pregnancy. It becomes important to take care of yourself both physically and mentally before, during and after pregnancy. If planned, then seek advice from a practitioner before getting pregnant. Start changing food habits and lifestyle.
These ten tips can help you with a healthy pregnancy
Begin with prenatal care
Consult a healthcare provider and get screened for any pre-existing conditions. Folic acid and iron are very important for a healthy pregnancy. This can be taken as medication and also through a nutritious diet.
Watch what you eat
Eat well eat healthy. You have to eat for two so get plenty of protein, calcium and iron from food. Meeting the calcium requirement becomes a challenge. Consult with your doctor on daily requirement of these essential nutrients and curate your meals accordingly. Make variety of nutritious food and indulge. Avoid uncooked or semi-cooked meat and poultry. It can ingest bacteria and harm your baby.
Exercise regularly
Before you conceive start a good fitness regime. Mix low intensity workout with yoga or pilates or cycling. This will strengthen your muscles and bones to help you carry the pregnancy weight without much discomfort and ease the pains and aches. During pregnancy too you can practice yoga and low intensity exercises under proper guidance of an expert. You will be able to avoid the lethargy and reduce swelling and muscle pain. Regular exercise will boost blood circulation and increase oxygen level. The nutrients will reach your baby and this will be good for the baby’s health. Exercise will help you reduce the pregnancy stress and activate the happy hormone serotonin.
Get some rest
Women experience a lot of fatigue during pregnancy. It is an indicator from the body that says ‘slow down’. So take it easy and catch up with good sleep. Grab a nap in the middle of the day to re-energise yourself. You could also relax in a chair, rest your feet horizontally, listen to some music or read a book. Meditation and deep breathing sessions are another forms of relaxation. They are great ways to combat stress and anxiety, regulate the blood pressure and also help the baby relax.
Just say no to alcohol
Alcohol is strictly prohibited during pregnancy. When you are pregnant, whatever you consume will reach your baby through the bloodstream. Alcohol enters the blood, crosses the placenta and the baby will have alcohol in the blood. This is not good for the baby and can cause low birth-weight, mental disorders, problem in brain development, hyperactivity etc. If you want a healthy pregnancy, it is suggested you quit alcohol few months before you plan pregnancy. Alcohol increases the risk of miscarriage and stillbirth.
Look after your emotional wellness
It is equally important that you are mentally at peace and happy during your pregnancy. The mother’s state of mind affects the baby’s too and affects its brain development. Meditation, counselling or therapy or even talking it out with your spouse, friend or practitioner can help you deal with stress.
Your doctor will prescribe you multivitamins to cope up the shortage of nutrients from food. Stick to the medication as prescribed. Pregnancy is a beautiful feeling make it a life time memory for yourself and your kid.
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