Carrying a pregnancy in a healthy way for the mother and the baby is not complicated. The basic recommendations are quite simple and the results very easy to perceive.
Pregnancy is one of the most exciting moments in a woman’s life, although it is true that changes and symptoms are experienced that can sometimes be annoying, but are quickly forgotten due to the enormous expectations generated by the arrival of a baby. A healthy pregnancy is a prelude to the greatest happiness: receiving a child.
Having a healthy pregnancy is not only a guarantee of the effective and happy gestation of the new life but also provides physical and emotional well-being to the woman who has embarked on this extraordinary process.
Basic tips for a healthy pregnancy
A woman planning to become pregnant can prepare her body by putting the following recommendations into practice:
Attend A Medical Check-U
Prenatal medical control is essential to take care of the health of the mother and the baby that is forming. As soon as you confirm that you are pregnant, you have to specify who will be the doctor who will provide you with these services. The recommendation that family or friends can give you is a good guide in this regard.
Prenatal control of a low-risk pregnancy is monthly. If this is not your case, you will surely need to shorten the distance between one query and another.
Your financial situation should not keep you from good prenatal care, as there should be social or public options in your community that you can turn to.
Eat A Good Diet To Have A Healthy Pregnancy
It is about the health of two living beings: that of the mother and that of the baby. It is not about “eating for two”. Just by increasing your caloric intake by 300 calories, you will already be making the contributions that your body needs to gestate the new life.
Include foods rich in folic acid, vitamin D, iron, protein, and healthy saturated fats in your diet. Avoid raw fish or meat, as they may contain bacteria harmful to pregnancy.
Also, eliminate highly processed foods from your diet: snacks, sweets, cold cuts, sausages… This type of food usually has too much salt and added sugars.
Stay Well Hydrated
To be well hydrated, the ideal is water. Avoid the consumption of carbonated drinks and sweeteners, which usually have significant proportions of caffeine.
Incorporate fruit juices and smoothies into your diet. Prepare different combinations that allow you to enjoy and take better advantage of the properties of the fruits.
Find an exercise program suitable for a healthy pregnancy. If you exercise regularly, you will have the strength you need to carry well the weight that you will gain. Exercise also helps prepare for childbirth. And this is what this study published in the Andalusian Journal of Sports Medicine indicates.
Likewise, it helps to better cope with stress and avoid fluid retention that affects many pregnant women. Low-impact exercises are great options, including:
- Periodic walks
If you didn’t have any exercise routine before getting pregnant, don’t overdo it during pregnancy. If you implement a simple routine, it will be easier to maintain it after delivery. Take advantage of the fact that you have already started moving and do not abandon it.
Take Prenatal Vitamins And Supplements
Even when you eat a balanced diet, it is normal for the doctor to prescribe the daily intake of different vitamins and prenatal supplements.
Folic acid is essential to prevent malformations in the fetus, such as neural tube defects (spina bifida or anencephaly). As well as birth defects (cleft lip or palate) and certain heart defects.
Iron is taken to prevent gestational anemia and calcium to promote the development of bones and teeth. Likewise, it is common for pregnant women to ingest vitamin D and essential fatty acids, such as Omega-3.
Smoking does not provide any benefit to the health of women before becoming pregnant, much more so after becoming pregnant. Smoking during pregnancy can lead to miscarriages, placental abruption, premature delivery, and low birth weight.
If you can’t quit smoking, ask your doctor for help. In case your partner also smokes, it is a good time for both of you to leave this bad habit.
On the other hand, if you are not a smoker, avoid spaces where there are people smoking, as the residual gases from the smoker can also affect your baby.
Avoid Environmental Risks
Being in contact with chemical products, heavy metals (lead or mercury), certain biological agents, or radiation could be detrimental to the normal development of your pregnancy.
Avoid, as far as possible, the contact or use of cleaning products, insecticides, or solvents, as they expose you to toxic gases. You can keep your home clean and free of bacterial agents with water and white vinegar, without putting your child’s life at risk.
Take Care Of Your Emotional Balance
Mood swings during pregnancy are normal due to the hormonal changes typical of the process. And you may even easily go from total happiness to an inconsolable crying crisis. However, if these mood swings are exaggerated and do not allow you to lead a normal life, you should consult your doctor, since you may need to see a specialist.
It is not uncommon for pregnant women to experience depression. Meeting other pregnant women, whether close or unknown, can also help you share experiences and drain conflicting emotions.
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