Congratulations! You saw those two beautiful lines on your pregnancy test which you had been dreaming to see for so long and you are on cloud nine! Then suddenly your joy is swamped up and replaced with the apprehension and feelings of responsibility. There is a new life growing inside you and it is very common for new, expecting moms to get worried about the safety of their pregnancy.
During pregnancy your body goes through several changes, including hormonal changes leading to anxiety. But worry not because the human body is an amazing miracle. As an expecting mother all you should focus on is to try to adapt to a healthy lifestyle for a healthy pregnancy.
Healthy lifestyle – well, we all try to go by that rule, but pregnancy demands more!
Pregnancy to Parenthood, a community-driven digital parenting blog shares their top 10 tips for a healthy and safe pregnancy:
1. Prenatal care
Prenatal vitamins are supplements specially made for pregnant women or those who are trying to get pregnant, to provide their bodies essentials vitamins and minerals needed for a healthy pregnancy. Iron, folic acid and calcium deficiency is very common among women. Folic acid is the most significant vitamin for pre-pregnancy health and is extremely necessary to reduce the risk of tube birth defects and pregnancy losses.
Expecting moms should consult their doctors and get screened for their vitamin/minerals levels before taking prenatal vitamins.
2. Things to Avoid during Pregnancy
Alcohol, smoking and drugs are big no-nos. Raw or undercooked meat, eggs, seafood, cheese and sprouts should be avoided during pregnancy due to the risk of infections. Pregnant moms should also avoid salty and too sugary junk food. Try to refrain from caffeinated drinks and if you can’t, keep them down to 1 small cup a day. Rigorous work outs and heavy lifting can also prove fatal especially in early pregnancy.
3. Food and Nutrition
Avoid eating frozen packaged and canned food, instead go for whole grains, pulses, fresh fruits and vegetables, organic eggs, meats and pasteurized milk, dry fruits, ghee and more. These suggested foods contain carbohydrate, protein, vitamins, minerals, fat, amino acids and other nutrients essential for a healthy and safe pregnancy.
4. Water and Hydration
Amniotic fluid (fluid surrounding foetus) levels are directly linked to hydration levels in your body. So, make sure you drink at least 10 tall glasses of water and other fluids every day. Orange juice, coconut water or lemonade can be healthy additions to your fluid intakes, also they can help you deal with morning sickness.
5. Prenatal Yoga and Exercise
Prenatal yoga (under guidance), Kegel exercises or brisk walking (for 20-30 mins) can really help you stay healthy and strengthen your pelvic floor muscles. Avoid walking and standing for long hours though.
Insufficient sleep disrupts your hormone releases and can adversely affect the development of your unborn child. So, relaxation and sleep are very important for your healthy pregnancy. Try to keep your feet up and relax every few hours. If you feel like napping, go for it but avoid long naps as they can lead to inadequate sleep pattern at nighttime.
7. Oral, Hair and Skin Care
Pregnancy hormones can bring a lot of changes in your body. Bleeding gums, pimples and hair loss are commonly observed during pregnancy. Visit your dentist for sore gums to avoid major gum infections. Keep taking your prenatal vitamins and a diet rich in vitamins, iron and calcium to reduce hair loss. Every morning try to spend 10-15 mins in the sun light to get natural Vitamin D, which helps in absorption of calcium. Apply ice to painful acne/pimples and honey is also the best home remedy for acne and acne scars. Do not forget to apply sunscreen to avoid sunburns as your skin is very sensitive during pregnancy. If you see no change, its best to consult a skin specialist. Make sure you mention your pregnancy before getting any prescriptions.
8. Mental Health and Stress Management during Pregnancy
Pregnancy hormones can bring a lot of mood swings and anxiety. Talk to your partner and trusted family members if you think you are depressed or getting stressed. Get professional help if needed. Stress can also affect hormonal release affecting the fetal development. Soft music, yoga, meditation, breathing exercises, walk in nature can help you relax. Indulge yourself with pedicures and spa days to unwind and pamper yourself.
9. Travel during Pregnancy
For healthy pregnant women air travel is almost very safe but after 36 weeks it should be avoided. Long car drives over 4 hours can be uncomfortable, and should be by-passed. If you really must, then try taking regular breaks to stretch your legs. Also, drink lots of water, keep healthy snacks to eat at regular intervals, wear comfortable maternity clothes and footwear to feel comfortable while traveling during pregnancy.
10. Pregnancy Journaling
Journaling may sound cliché to some, but it can be one of the most useful and cost-effective tools to wend an emotionally and mentally healthy life. Pregnancy journaling is more special because it gives you an opportunity to record everything before the arrival of your child. Incorporating images, medical records/scans and most importantly your fluttering day-to-day feelings can make it a lifetime memorabilia.
Apart from all these tips, regular scans and appointments with your obstetrician is a must for a safe and healthy pregnancy. Hope these tips will clarify a lot of your queries.
About Durga Singh
Durga Singh is the Founder of Pregnancy to Parenthood. Pregnancy to Parenthood is a community-driven digital parenting platform helping parents especially new mothers. Durga strongly believes that a powerful parenting community can help each other in achieving parenting goals. She leverages her extensive digital marketing and IT experience in not only managing and promoting (Pregnancy to Parenthood) but also by supporting new moms, struggling parents, mompreneurs, mom bloggers, writers and more to bring their voices through. Durga Singh started her blog by writing endearing letters in her pregnancy journal to her first unborn child. For more pregnancy and parenting tips visit their blog www.pregnancy-parenthood.com.
Disclaimer: The views and opinions expressed in this article are those of the authors and do not (necessarily) reflect the views of PregnancyJournal.com. PregnancyJournal.com can in no way whatsoever be held responsible for the content of such views nor can it be held liable for any direct or indirect damage that may arise from such views.