Key Tips For A Healthy Pregnancy
Caring for her children is the basic instinct and most important task of every mother. But what moms sometime forget is that the best way to achieve this is to first care for yourself. During pregnancy, if a mother doesn’t look after herself properly it directly affects the fetus.
So how are you feeling? If you’re like most women, probably tired and often nauseous. Let’s discuss the tiredness first. It’s important you understand that your body is creating a home (placenta) that will nurture and guard your infant for the following 9 months. For your body this is hard work, requiring plenty of energy- your energy. Therefore quit being superwoman for a moment and pay attention to what your body is suggesting. This means:
- Sleep as much as you can when you’re not at work or during the weekends and perhaps even take a nap during work (hope you have a cool boss, or better yet, you are the boss)
- Even if you continue your daily routine, slow down a bit and rest as much as possible
- Try putting your feet up as much as possible
- Turn over much of the housework to another member of the family
Now, regarding that nausea: often referred to as morning sickness, for a lot of women it sticks throughout the day. You don’t even have to throw up, it’s basically the feeling of constantly being nauseous. Don’t be anxious. This is quite normal. One theory states that this nausea is nature’s way of protecting the infant from possibly hazardous foods.
Nearly all morning sickness vanishes towards the end of the first trimester. A few tips until then:
- Consume small meals during the day. As a result you’ll never be either excessively full or excessively hungry.
- Stay away from heavy, spicy, creamy or high fat food.
- Eat more carbohydrates (baked potato, white rice or dry toast).
- Eat nearly tasteless food items whenever you experience nauseous (saltine crackers, popsicles, steak broth, ginger ale or pretzels).
- Keep crackers by your bed and eat one before you get out of bed.
- Try using acupressure wristbands.
- Consume more vitamin B6 (25 mg 3 times per day), which often reduces day nausea.
- Exercise more. Essential not only for your overall health but will help decrease stress. Join a pregnancy work out class or walk a minimum of 15 to 20 minutes each day at average speed in a shady or indoor environment.
An easy way to fulfil your dietary requirements during pregnancy is to consume a daily variety of foods from every food group.
Many women are rightfully concerned about how much weight they are going to gain in pregnancy. If your weight was within range prior to pregnancy, an expected extra weight of 25 to 35 pounds is normal. It’s vital that you discuss your weight and dietary requirements with your physician throughout the pregnancy. Specific suggestions can be tailored to those who were underweight before getting pregnant, overweight, or for women with a multiple pregnancy, for example, twins.
Reasonable exercise is not only considered healthy for expecting mothers, it’s proven to assist both mothers and the baby. Exercising up to 30 minutes per day is known to support blood flow, improve muscle function, and also reduce tension. For example, aerobic workouts, like walking, running, and swimming, boost the heart and also lungs along with muscle tissue and joint activity, all of which help to process and consume oxygen. Aerobic exercise additionally enhances blood flow as well as raises muscle tone and power.
But despite the importance of exercising, it’s vital you speak with your physician prior to starting any exercise routines, especially if you happen to be in a high-risk group.
Prenatal care, also known as antenatal care is a type of preventive healthcare with the goal of providing regular check-ups that allow doctors or midwives to treat and prevent potential health problems throughout the course of the pregnancy while promoting healthy lifestyles that benefit both mother and child. Making this part of your routine will make sure you and the developing fetus are healthy and strong.