For every woman who wishes to become a mother, the day she is confirmed pregnant is always one of the most beautiful days of her life. The joy and excitement becomes more beautiful when she has a healthy/safe pregnancy and a healthy baby.
Prenatal care, also known as antenatal care is the first step to achieving this. It involves educating and counselling an expectant mother on how to handle different stages (trimester) of her pregnancy.
Every woman should get registered for antenatal care as soon as they are confirmed pregnant. One of the importance of this is to prevent the complications that come along with pregnancy and to inform the expectant mothers about the important steps to take in order to protect the baby and have a healthy pregnancy.
In achieving this, here are some healthy pregnancy tips for every expectant mother;
Eat Healthy Diet: During pregnancy, it is important that you should take diet which is full of vitamins and minerals for the proper growth of your baby. Lack of nutritional food may lead to low birth weight, fetal abnormalities and birth defects. Some examples of these nutritional diet include; foods that are rich in iron (white beans, unripe plantain, ewedu, ugu etc.), calcium (cheese, yogurt, milk, etc.), protein (egg, bean, lean beef, fish etc.), folic acid (spinach, citrus fruits, golden melon fruit, oat, rice, etc.) as well as other fruits, vegetables, vitamins and minerals. Make sure to change your diet every day so that your body can get all the vitamins and minerals.
Take Prenatal Supplements: With your doctor’s advice, start taking prenatal vitamins such as Cestra Pregna Multi or Ferobin Plus as it ensures a healthy baby, healthy pregnancy as well as a healthy mother. Study shows that taking prenatal supplements removes 70% chances of birth defects in the baby. It also helps the mother to recover fast after delivery and helps to keep the new-born baby healthy.
Exercise Regularly: Exercising regularly is very effective to a person’s physical and mental health. The good thing about it in pregnancy is that if you continue to exercise regularly, it will help you to shape up your body faster after delivery.
Regular exercise helps to improve your posture as well as lesson certain pregnancy-related discomforts like fatigue and backache. It also prevents the occurrence of gestational diabetes (diabetes that occurs in pregnancy), relieves stress and increases your stamina.
According to Livestrong.com, pregnant women who are physically fit and accustomed to a regular workout may continue to exercise as frequently as they used to so long as they do not exercise to the point of exhaustion. Whereas women who are not physically fit should exercise for 15 -30 minutes daily, if they can. Exercise such as swimming, walking, jogging, or prenatal dance classes can help your body to maintain its balance during pregnancy. Consult your doctor before starting any exercise to know if it is safe for you.
Drink More Water: It is recommended to drink enough of water during pregnancy to avoid dehydration as well as Urinary Tract Infection (UTI). You need to drink at least eight full glasses of water every day. You can also take fruit juices, coconut water, butter milk, etc.
Get Enough Rest: Pregnant women feel tired and fatigue most of the times, particularly during their first and third trimester. This is because the body goes through a lot of transformation during pregnancy. It is necessary to slow down a little bit and give your body some rest. Take a short nap or give your body a 10-minute break very often. Go to bed early and get enough sleep as research shows that lack of sleep may cause painful and longer labour.
Avoid Certain Foods: You will feel hungry from time to time during pregnancy but you need to be very careful regarding consuming certain foods.Some foods contain toxic ingredients that can cause harm to the fetus. Some of such foods are raw or undercooked food such as raw egg, undercooked meat, fish with high mercury level, etc. The food that you consume should be cooked properly in hygienic conditions. It will help to avoid food- related infections that may harm your baby.
Avoid Smoking and Alcohol Consumption: Smoking and alcohol consumption lead to complications related to the fetus and increase the risk of sudden infant death syndrome. It also increases the chances of having low birth weight baby, miscarriages and stillbirths. If you find it very difficult to avoid smoking and drinking, talk to your doctor. Also avoid second hand smoking (inhaling the smoke of other people's cigarettes).
Avoid or Limit Caffeine Consumption: If you are pregnant, then you should limit your caffeine consumption to less than 200 mg a day or avoid your intake completely, because according Webmd.com, more caffeine may be connected to a higher rate of miscarriage.
In conclusion, there is no better person but yourself to give you a proper care during pregnancy. You alone know your body and understand it better. So, always ensure that you educate yourself and be well informed about everything relating to pregnancy, starting from your diet to exercise, baby’s health and growth.
Last Updated: 02-Feb-2018 10:38 PM
Copyright 2014 Fidson Healthcare Plc