Every woman has a dream for a healthy pregnancy. To give birth to a baby is not an easy task. During the pregnancy period, there is lots of pain, ups and down. So, a healthy pregnancy is must because it’s all about women life.
But don’t worry, just reading this guide and follow below-listed tips you will be able to have a healthy pregnancy. Because here, we are going to share the top 8 tips for a healthy pregnancy.
Let’s have a look….
Top 8 Tips For A Healthy Pregnancy
A healthy pregnancy holds several circumstances like
- Healthy weight
- Balanced diet
- Nutritious meal
- Knowledge of pregnancy stages
- Daily exercises
- Sufficient rest
- Emotionally well-being
- Keeping normal blood pressure
- Maintaining a normal blood sugar level
- Big no to drugs, alcohol, and smoking
So, there are too many factors for a healthy pregnancy. Let’s discuss below in brief.
1. Having A Balanced Diet
Always try to take a balanced diet because it is the most important factor for a healthy pregnancy. Your body needs energy. Having healthy and nutritious food is essential for the baby and to ensure optimal mother care during pregnancy. You should have to eat the following food:
- Daily servings of protein, like fish, lean meat, eggs, beans, nuts or pulses.
- Dairy products such as milk, yogurt, and cheese.
- Fresh vegetables and fruits.
- Starchy foods (carbohydrates), like bread, pasta, and rice.
These foods contain minerals, vitamins, vital fatty acids, amino acids, and extra nutrients.
And you don’t require extra calories for the first 6 months of pregnancy. In the last 3 months, you will only require another 200 calories per day.
As we all know that what we are eating is directly shown on our health. Therefore, you must have to eat fresh and hygienic food.
2. Daily exercises
During the pregnancy period, your body is experiencing various changes. One of the most obvious changes is your body shape and weight. Keeping an effective lifestyle with regular exercise will help you stay healthy and flexible.
You can start any form of physical activity but, after taking the suggestion of your doctor. Some activities are:-
- Walking
- Swimming
- Yoga
During the pregnancy period, the volume of the blood increases, thereby increasing the strain on your heart. A 45-minute exercise schedule will improve circulation and strengthen your heart, and your baby will receive oxygen-rich blood for healthy development.
3. Avoid Drugs, Alcohol, and Smoking
We all know that alcohol and smoking both are not good for our overall health. It’s mainly important to avoid too much alcohol during the first trimester and the third trimester.
In the first trimester, taking alcohol can double your risk of miscarriage, while in the third trimester it can increase the possibilities of giving birth to a baby with Fetal Alcohol Syndrome (FAS), which affects the baby’s mental health.
Drugs and smoking are also evenly dangerous as they affect the baby’s growth and fitness.
Smoking, during the pregnancy period, can cause dangerous health issues for you and also for your baby. Smoking increases the risk of having the following problems:-
- Premature birth
- Low birth weight
- Stillbirth
- Sudden infant death syndrome (SIDS) or “cot death”
Suggested Read: How To Stop Drinking Alcohol
So, must have to avoid drugs, alcohol, and smoking for a healthy pregnancy.
4. Educate Yourself
Having proper knowledge of all pregnancy stages is a must because without educating your self you can’t get a healthy pregnancy. Learn what food is good for you and other important things. You can read pregnancy books, read birth stories, etc.
But if you have any doubt, you should ask your doctor. You’ll also become more familiar with the facility and its staff.
5. Get Some Rest
During the pregnancy period, you need to take sufficient sleep and rest. Make sure that you sleep properly and rest your feet as much as possible. Try some relaxation techniques like:
- Yoga
- Deep Breathing
- Stretching
- Meditation
These techniques can help you relax and calm down. If your sleep is interrupted at night, try to take a short nap in the middle of the day. If it is not possible, at least put your feet up and try to rest for 30 minutes.
6. Stay Emotionally Well-Being
Try to stay emotionally fit because at this time you might experience mood swings and emotional ups and downs, due to hormonal shifts during pregnancy. You can also feel more stressed or anxious than usual but it is natural. Always remember that never think too much.
There are many possible ways to stay emotionally well being. Some are given below:-
- Exercise
- Treat yourself
- Get extra support
- Consider counseling
- Pamper yourself
- Find ways to connect to your baby
So, stay emotionally healthy than you will surely get a healthy pregnancy.
7. Maintain A Healthy Weight
It is important to maintain a healthy weight, during the pregnancy period because at this time your weight fastly increases. A consecutive rise in your weight shows the growth of the baby. So, tracking your weight is important to make sure that you are on the correct track.
Recently the Institute of Medicine (IOM) declared new guidelines for weight gain during pregnancy. Here is what the IOM suggests, based on a woman’s BMI (body mass index) before becoming pregnant with one baby:
- Underweight: Gain 28-40 pounds
- Normal weight: Gain 25-35 pounds
- Overweight: Gain 15-25 pounds
- Obese: Gain 11-20 pounds
Check in with your doctor time to time to ensure that you’re gaining at a healthy rate.
8. Maintain Blood Sugar Level and Blood Pressure
During pregnancy, the blood pressure levels can little bit increase, but the blood sugar levels vary. Therefore, it is required to monitor blood pressure and blood sugar levels vary. If possible, try to handle a record so that you can discuss it with your doctor when needed.
To maintain normal blood pressure you can follow below listed tips:-
- Limit your sodium intake
- Stay physically active
- Do not gain too much weight
To maintain blood sugar level:-
- Exercise for at least 30 minutes per day
- Eat 3 properly portioned meals per day
- Consult with a dietitian to customize a diet plan for your personal requirements
Follow these tips to maintain Blood Sugar Level and Blood Pressure, during pregnancy. It will surely help you to get a healthy pregnancy.
Conclusion
So, these are the best 8 tips for a healthy pregnancy. You should follow these tips because they will help you and your baby’s life. In fact, its time to change your bad habits because they can affect your baby.
“A Healthy Pregnancy = A Healthy Baby”
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