How to Stay Healthy During Pregnancy
As soon as you find out you’re pregnant, the first step is to register for antenatal care. You can make an appointment with Dr. Daniel Roshan obstetric care or a midwife at a local healthcare center. Organizing your care needs early means you will receive valuable advice for a healthy pregnancy straight from the beginning. Also, you will have enough time to organize your schedule for ultrasound scans and other vital tests.
In addition to registering for antenatal care, you should also take the following measures to ensure your pregnancy is healthy.
You should try as much as possible to eat a healthy, balanced diet. That means consuming:
- Five or more portions of fruits and vegetables each day
- Whole Grain foods that are rich in fiber
- Regular servings of high protein foods like lean meat, fish, beans, nuts and eggs. – For the fish, eat two portions per week and at least one fish should be oily
- Milk, cheese, yogurt or other dairy products
Fish is rich in protein, minerals, omega-3 fatty acids, and vitamin D. Such nutrients play a critical role in the development of a child’s nervous system. Given that you do not like to consume fish, you can still get omega-3 fatty acids from nuts, soya products, green leafy veggies and seeds.
You should also ensure that you are well-hydrated to have healthy blood pressure levels. Eight glasses of fluid per day is the way to go. Fluids include water, fresh fruit juice, and skimmed milk.
Take Some Supplements
As a pregnant woman, you must take folic acid for the first three months or more. The folic acid lowers the risk of a baby contracting a neutral tube disorder like spina bifida. Consult your OBGYN to know which dose fits you best.
It’s also essential to take a daily supplement of Vitamin D. The vitamin helps to ensure proper development of the baby and improves overall bone health.
Always consult your healthcare provider before taking any supplements.
Maintain Proper Food Hygiene
It’s vital for you to wash your hands before touching food, particularly if you have just left the bathroom, changed a diaper, or pet an animal.
Also, thoroughly wash utensils and your hands every time you handle raw meat. Keep raw foods away from ready-to-eat meals.
Additionally, some foods are not safe for pregnant women, because they may contain some potentially harmful bacteria or parasites. Such foods include pate, unpasteurized milk, undercooked food, mold-ripened cheeses, blue-veined cheeses, raw/undercooked meat and raw shellfish.
Furthermore, cook meat and ready meals thoroughly and avoid eating cold cured meats like salami. Wash your fruits and veggies well to eliminate dirt and wear gloves when dealing with kitty litter or garden soil.
Engage in Regular Exercise Activities
Regular exercise has plenty of benefits for you and your unborn child. It can help you to cope with the changes that pregnancy brings to your posture and strains on the joints. Exercising regularly also helps to maintain a healthy weight, though it’s normal to add some weight when pregnant.
Moreover, it helps to guard you against possible pregnancy complications like high blood pressure. Physical activity also raises your odds for having a straightforward labor and birth.
In addition to that, staying fit makes it easier for you to bounce back into your ideal shape after giving birth. Finally, it can help to boost your mood whenever you feel low.
Some excellent exercises for pregnant women are brisk walking, yoga, swimming, and pilates. Always consult your doctor before trying out any active sports.
The above tips can help to ensure you stay healthy during pregnancy. Of course, it goes without saying that you should cut out alcohol, reduce caffeine intake and stop smoking.