The pregnancy journey is a
transformational experience, and ensuring a healthy and safe prenatal
development is crucial for both you and your baby. While you may already be
familiar with basic advice such as avoiding smoking, and alcohol and getting enough
rest, there are additional tips to improve your pregnancy journey.
Take a
Prenatal Vitamin:
Start practicing prenatal vitamins as soon as you decide to
conceive. These necessary nutrients, including folate, calcium and iron, are
crucial for the early increase of your baby's neural tube. Whether obtained
over the counter or by prescription, taking them with a light breakfast or at
night relieves discomfort.
Exercise:
Being active during
pregnancy not only contributes to your overall well-being but also helps reduce
stress, improve circulation and boost mood. Whether you engage in activities
like walking, swimming or yoga, make sure you consult your healthcare provider
before starting any exercise program. Aim for at least 30 minutes most days,
but always listen to your body and avoid overexertion.
Birth plan:
Plan your preferences
for labor and delivery by writing a detailed birth plan. Include aspects such
as the presence of certain people, preferred methods, location of labor,
special clothing, music preferences, and your position on pain medication.
Being proactive in communicating your desires ensures a smooth birth process.
Educate Yourself:
Attend prenatal classes
to increase your knowledge about childbirth and childcare. This is a great
opportunity to ask questions and familiarize yourself with the doctor and
nurses. Additionally, review your family medical history with your doctor, and discuss past pregnancy problems and any genetic concerns.
Kegel exercises include:
Strengthen your pelvic
floor muscles with Kegel exercises, a simple exercise that can ease labor and
prevent postpartum issues. These discreet exercises can be performed anywhere,
promoting muscle strength and reducing the risk of complications.
Eliminates Toxins:
Stay away from harmful
substances such as tobacco, alcohol, illegal drugs, and certain solvents
associated with birth defects and pregnancy complications. If you are
struggling to quit, seek guidance from your doctor, as they can provide support
and referrals to relevant programs.
Modify tasks and
activities:
Adapt your daily
activities to reduce potential risks during pregnancy. Avoid climbing on stools
or stairs, changing kitty litter, using harsh chemicals, or standing near a hot
stove for long periods. Be careful in the yard, wear gloves, and
practice thorough hand washing, especially after handling raw meat.
Check medications with
your healthcare provider:
Always consult your
healthcare provider before taking any medications, supplements or natural
remedies during pregnancy. Some over-the-counter medications, such as
ibuprofen, may pose a risk, and it is crucial to seek professional advice to
ensure the safety of both you and your baby.
Go Shoe Shopping:
As your body changes,
invest in comfortable, non-restrictive shoes to reduce stress on your feet.
Elevate your feet regularly to prevent swelling and fatigue in the legs, feet, and ankles.
Rethink Your Spa Style:
While pampering is
encouraged during pregnancy, beware of saunas and hot tubs, as they can be
overheated. Consult your massage therapist about the use of essential oils,
avoid juniper, rosemary, and clary sage. Prioritize your safety by steering
clear of over-the-counter medications that contain these substances.
Drink More Water:
Due to increased blood
volume during pregnancy, staying adequately hydrated is extremely important.
Aim to drink eight to 10 glasses of water a day to help your baby develop and
prevent common discomforts like constipation, headaches and bloating.
Consume folate-rich
foods:
In addition to proper
hydration, include five to six balanced meals containing folate-rich foods such
as fortified cereals, asparagus, lentils, wheat germ, oranges, and orange
juice. Folate is essential for baby neural tube development and red blood cell
formation.
Recharge with fruits:
Limiting caffeine intake
during pregnancy is recommended. Alternate your morning coffee with natural
sugars from fruits like bananas and apples to boost energy levels healthily.
Wear sunscreen:
Sensitive skin during
pregnancy makes you more susceptible to sunburn and dark spots. Apply sunscreen
with at least SPF 30, and wear a hat and sunglasses to protect your skin.
Wash Your Hands:
Protect yourself from
infections such as group B streptococcus, fifth disease, cytomegalovirus, and
chickenpox by practicing regular hand washing. Ethyl alcohol-based hand
sanitizers with a minimum of 60% alcohol are convenient when a sink is
unavailable.
Travel Smart:
If planning to travel,
especially by plane, consult your doctor and consider flying mid-pregnancy (14
to 28 weeks). Stay hydrated on the plane, take breaks and choose an aisle seat
for comfort. In the car, make safety a priority by wearing seatbelts properly.
Include fish in your
diet:
Fish benefit from
omega-3 fatty acids, which are important for fetal brain development. Avoid
high-mercury varieties like swordfish and shark and choose low-mercury options
like canned light tuna, shrimp, salmon, pollock, or catfish.
Say Yes to Cravings—Sometimes:
Although the reasons
behind pregnancy cravings can vary, occasional indulgence is generally
acceptable provided you maintain an overall healthy diet. Practice moderation
and be aware of foods to avoid, such as raw or undercooked meats, pasteurized
cheeses, herbal teas, and raw sprouts.
Make Friends:
Connect with other
pregnant people through prenatal yoga, prenatal classes, or online parenting
forums. Establishing a support system can provide valuable resources and
friendships during the ups and downs of pregnancy.
Get Your Rest:
Prioritize adequate rest
amidst the busy schedule of pregnancy. Aim for at least eight hours of sleep
each night, adjusting your schedule if necessary. Consider investing in a
pregnancy pillow for extra comfort, and consult your healthcare provider if
sleep problems persist.
Learn about prenatal
depression:
Recognize the
possibility of prenatal depression affecting 10% to 25% of pregnant women.
Symptoms may include unexplained sadness, anger, guilt, or changes in sleep
patterns. Seek help from health care providers, who can recommend therapy,
support groups, or safe antidepressant alternatives.
Know When To Call the Doctor:
Pregnancy brings a
variety of sensations, and distinguishing normal from symptoms can be
challenging. Always contact your healthcare provider if you experience pain,
severe cramping, contractions, bleeding, dizziness, shortness of breath, heart
palpitations, nausea, vomiting, trouble walking, or decreased fetal activity.
Conclusion:
Embrace the pregnancy
journey by incorporating these comprehensive tips into your routine.
Prioritizing and staying informed about your well-being will contribute to a
healthy and fulfilling pregnancy experience. Don't hesitate to reach out to
healthcare professionals for guidance and support throughout this
transformative time.
SOURCES
No comments