Pregnancy is a magical phase in every woman’s life that is filled with a number of mixed emotions and feelings. This momentous time is filled with a medley of anticipation, excitement, nerves, and immense love. Pregnancy comes with several body changes, as well as that of your growing fetus.
With all of these changes, it’s important to stay healthy and find out what works best for your pregnancy. Pregnant women focus on good health which is even more pronounced when it comes to healthy lifestyle choices for the baby and her. Staying healthy during pregnancy and healthy pregnancy goes hand-in-hand. However, through numerous research carried out, a good diet efficiently works in the development of the fetus.
In addition to the development of the fetus, a healthy pregnancy also includes various factors such as a balanced diet, nutritious food, regular exercise, adequate rest, and mental well-being. Healthy pregnancy also means maintaining normal blood pressure, and normal blood sugar levels and no drugs, alcohol, or smoking.
The chances of risks and complications are greatly reduced for a pregnant woman who follows a healthy lifestyle during each trimester. A healthy lifestyle helps to give birth to a healthy baby with his body properly developed with all the needed nutrients that were needed by him. Here are a few tips are given below to lead a healthy lifestyle for the unborn and the expectant mother.
Healthy diet
Eating a nutritious diet is especially important for pregnant women for the brain development of the baby and healthy birth weight, and can reduce the risk of many birth defects. A balanced diet also reduces other unpleasant pregnancy symptoms such as fatigue and morning sickness.
Eat healthily but keep limited in pregnancy as the baby’s healthy growth is 70% dependent on that. Take loads of fresh vegetables, fruits, whole grains, natural juice, and food low in saturated fats. Ensure to get adequate nutrients from your diet. Eat foods containing minerals, vitamins, iron, folic acid, essential fatty acids, amino acids, calcium, and other nutrients.
Exercise
Specific exercises for pregnant women help with the many discomforts of pregnancy, improve posture and alignment, and promote better circulation and respiration. Exercise increases energy levels, improves sleep, reduces backaches, and decreases stress. Brisk walking, light jogging, and swimming boost circulation and strengthen the heart and lungs. This process utilizes oxygen for the healthy development of the baby. Kegel exercises focus on the perineal muscles.
Exercising During Pregnancy decreases the risk of gestational diabetes, helps lose the baby weight post-birth, and increases stamina and endurance for delivery. An active lifestyle with regular exercise helps stay healthy and flexible. Exercise reduces stress and goes a long way in helping to curb the demands of labor and motherhood. Prenatal yoga offers many benefits, including stretching, centring, focused breathing, and relaxation techniques. Practising some simple yoga poses can help provide relief from fatigue during the first trimester. Consult a doctor before going into exercises.
Prenatal vitamins
Daily prenatal multivitamins ensure that the mother and the baby are getting all the required nutrients sustainably. Combined with a healthy diet, prenatal vitamins support a healthy pregnancy. Prenatal vitamins give the right amount of key nutrients which include folic acid, iron, and calcium to the mother and the baby’s needs during pregnancy. Folic acid reduces the risk of the baby developing birth defects.
Prenatal multivitamins are to be taken as supplements and not substituted for natural food. Consult a doctor before taking these multivitamins. Generally, it is advised to start taking prenatal vitamins at least 3 months before conception, and continue throughout the pregnancy and during breastfeeding.
Prioritize sleep
Adequate sleep and relaxation are of utmost necessity during pregnancy. Sleeping well during pregnancy increases energy, reduces leg cramps, improves mental health, reduces the risk of gestational diabetes and reduces labor pain, and helps in the delivery.
The best sleeping position for pregnant women is to sleep on the side. Sleeping on one side, especially the left side increases the amount of blood and nutrient flow to the uterus and the baby through the placenta. Sleeping on the left side also helps the body eliminate waste and fluids and reduce the amount of pressure on the uterus. Pregnancy pillows keep the expectant mothers well supported, in a side sleeping position, and well-cushioned.
Stress-free
A healthy pregnancy means mentally healthy, happy, and positive. Trying to keep physical and emotional stress levels under control. Anxiety and mood swings along with increasing nausea give stress. Be sure to get a relaxed night’s sleep and rest with all your activities. Try yoga or breathing techniques for relaxation. Exercise is one of the best stress-busters as it boosts feel-good endorphins and lowers stress levels.
Leave a Reply