During pregnancy, a healthy lifestyle is more important than before. It is fundamental to live a lifestyle that keeps you and your baby in good health.
Nutrition in pregnancy
Having a wholesome diet is one of the easiest ways to ensure your pregnancy and delivery will be a smooth ride. A well-balanced diet may help prevent preterm labor, which is labor before 37 weeks. As you eat for two, it is twice as vital that you eat healthy foods and refrain from any bad habits that may harm your baby. If you are pregnant is not a good time to start weight loss. You do not have to consume more calories than your regular daily intake during your first trimester. After, take approximately 300 extra calories to ensure that you and your baby are adequately fed.
However, calorie intake can vary. Women carry twins may need to consume some more than 300 extra calories. Or, if you are overweight, you may need less. Even more important than calorie counting is that your diet is nutritionally sound. Foods for a pregnant woman should contain enough protein, essential amino acids, and vitamins and minerals that contribute to the baby’s growth and development.
A healthy diet is a must-have for the care of your body and baby. It is easy to integrate healthy eating into your life. Adhere to a balanced diet. Lean meats, fruits, vegetables, whole grains, and dairy products are essential for maintaining good health.
A healthy diet provides the body with much-needed nutrients. However, during pregnancy, you have to get more of certain nutrients. Breakfast is the most important meal of the day for you and your baby. Never skip it. Drinking plenty of water or other fluids is key to staying healthy while pregnant. Blood volume increases during pregnancy, so drinking plenty of water is the only way to prevent dehydration and constipation. You have to drink at least 6 to 8 glasses a day.
Vitamins and minerals
Calcium is an essential mineral to help grow your baby’s bones and protect yours. During pregnancy, women need 1200 to 1400 mg of calcium daily to keep up with the bones and teeth’ loss of calcium. You can get calcium from many food products, including dairy products such as milk, cheese, and yogurt. Other sources are beans, nuts, tofu, eggs, canned salmon, almonds, sesame seeds, and soy milk.
A pregnant woman needs at least 27 mg of iron daily. Because iron is necessary to have enough hemoglobin, which helps red blood cells carry oxygen throughout the body of yours and to your baby.
You can get iron from both plant and animal sources, but it is more easily absorbed from meat.
Foods that are good sources of dietary iron: liver, red meat, oysters, salmon, raisins, eggs, tofu, fortified grains, beans and peas, dried fruits, leafy green vegetables, and iron-fortified breakfast cereals.
You probably have heard about the importance of folic acid during pregnancy. Some of the best folate sources are banana, avocado, eggs, legumes, papaya, broccoli, nuts, seeds, wheat germ, leafy greens, citrus fruits, and beets. For pregnant women or those planning to become pregnant, I recommend taking 600 mcg of folic acid either by diet or supplement.
It has been found that taking folic acid before the pregnancy and in the first three months reduces the risk of nerve tube disorders by 70%. Therefore folic acid (vitamin B9) considered being critical.
Exercise in pregnancy
There are numerous benefits that practice can bring to an expectant woman. Body conditioning can ease aches and pains, relieve depression and fatigue. It also gives you endurance and flexibility to get through your pregnancy and labor. There is no reason to stop physical activity after got preggie. Fitness programs that are suitable for pregnant women include walking, swimming, low-impact aerobics. Also, yoga and pilates are great programs for pregnant women for as long as you can make the desired moves.
Maternity guidelines suggest that women who carry a child should walk at least 30 minutes a day at a moderate pace. It would be best if you always avoid activities that can put you at risk of injury, such as competitive or contact sports, an activity that involves heavy lifting or can result in falling.
Regular exercise during pregnancy prevents excessive weight gain, reduces problems such as back pain, swelling, and constipation, and improves sleep. It also increases energy and promotes a happy attitude. Daily exercise prepares the body for a smooth delivery and reduces postpartum recovery time.
Rest and Sleep
Make sure to get plenty of rest so that you and your baby can regain strength and to ensure that your immune system is robust. The best is when you rest on your side to reduce swelling and allow your baby’s best circulation.
Excellent quality and adequate sleep is another factor in maintaining health. Pregnancy is wearing you off, and after a long day, you feel more tired than usual. As your baby gets bigger, it will be more difficult to get a night of proper sleep, but try to sleep as much as you can.
Sticking to a healthy diet, adequate sleep, gentle exercise, and drinking plenty of water all play an essential role in your wellness during your pregnancy. If you strive to maintain a well balanced, fortified diet and a positive attitude during your pregnancy, a beautiful baby will surely make you forget the difficult times of your pregnancy.