You are pregnant! Congratulations on the delightful news!
As we speak, you are embarking on the impeccable journey towards the miracle of life! Now that this miracle is happening inside of you taking care of yourself and your baby would become your priority. Taking care of your physical as well as emotional health will play a crucial role in keeping the baby healthy. Here are simple guidelines to follow that could increase your prospects of having a smooth pregnancy and a healthy baby:
1) Your prenatal healthcare provider:
Getting quality prenatal care is imperative for you and your baby. Fix an appointment with your obstetrician as soon as you discover the pregnancy. Your obstetrician would check your vitals, your early symptoms and any other medical conditions that you might have.
At every prenatal visit, your doctor will take your weight and blood pressure to ensure you are progressing well. Your obstetrician will guide you through your pregnancy to have a healthy baby. Visit the website to know more about how prenatal healthcare works.
2) Don’t forget to get your vitamins:
A balanced diet gets you vitamins, however, getting standard multivitamins would ensure that you get appropriate levels of folic acid and calcium. Folic acid is essential for a baby’s brain development, so eating foods like spinach, oranges, broccoli, and kidney beans are a great idea. The best way to boost calcium naturally is including milk, yogurt, and spinach in your diet.
3) Eating right:
Consuming a wholesome diet is particularly essential for a mom to be. The baby requires healthy food like plenty of fruits, greens, fresh vegetables, whole grains, and pulses. It’s a great idea to include foods that are rich in calcium and unsaturated fats in your daily diet. Staying away from excessive sugar and fats helps you not get obese during pregnancy.
Certain foods that one must avoid during this time are uncooked meats, liver, sushi, and raw eggs. Though cheese is rich in calcium, avoid soft cheeses and unpasteurized cheeses like feta, brie. Fish like King mackerel, marlin, shark, swordfish, tilefish, ahi tuna, and bigeye tuna all contain high levels of mercury and are best avoided during pregnancy.
4) Hydration is the key:
Your body needs more water than usual now, so aim for eight or more glasses of water every day. Plain water is an excellent beverage, but milk, natural juices, and tea all contain plenty of water. However, stay away from sugary drinks and too much caffeine.
5) Get some exercise:
Light and regular physical activities like yoga and swimming give you the energy and stamina you would need for carrying your extra weight. Exercise and stretching will help you with aches and pains while improving the sluggish blood circulation in your legs. Breathing exercises prepare your body for labor.
6) Stay away from drinking and smoking:
Smoking and indulging in alcohol are unhealthy for you and your baby. Alcohol consumption is linked to fetal alcohol spectrum disorder (FASD). FASD causes abnormal facial features, critical learning disabilities, and behavioral issues. Similarly, cigarette smoking increases the risk of SIDS (sudden infant death syndrome), premature births, miscarriages, and several other unhealthy outcomes.
7) Get regular rest and plenty of sleep:
Listen to your body; if you feel tired, slow down and get a little nap or sit down and take a break. Adequate sleep is essential for you and your baby, try to get 7 to 9 hours of sleep. If you cannot sleep that much continuously because of discomfort and bathroom breaks, resort to shorter naps whenever you can.
8) Take care of your emotional health:
Pregnancy could be an emotional ride at one point or the other. However, if mood swings persist, you could be suffering from depression. Don’t worry! This is common and temporary. Share your feelings with your doctor, so if need be, they can get you a referral.