Guest post by Joanna Coggins
Women are a wonderful creation of god. They can grow life within themselves. These mothers tend a life for nine months into their body before an infant faces the real world. Of course, mothers will do all possible things to keep their babies safe. But in this run, they forget to take care of themselves. We put in so much effort to take care of the tree so that it can give the best fruits. Similarly, mothers, too, need to take care of themselves to give birth to healthy infants. Here are a few tips to stay healthy during your pregnancy.
5 tips to stay healthy during pregnancy
Eat Well
Healthy food is a healthy life. Eat balanced meals with sufficient carbohydrates, moderate proteins, and good fats. Complex carbohydrates provide the required fuel for normal metabolic activities. Brain function needs a constant supply of glucose. Include whole grain cereals, millets, oats, quinoa, whole fruits and vegetables, pulses, and sprouts.
Proteins help in the development of the organs and brain of the fetus. Include first-class proteins like lean meat, poultry, fish, eggs, milk and products, soy, dals, and pulses. Good quality fats help to develop a protective layer around organs and provide omega 3 for brain development. Include olive oil, flaxseed, chia seeds, and walnuts. Eat at least 5 – 6 servings of vegetables and fruits that provide fiber, vitamins, and minerals. Fiber helps to prevent constipation. The vitamins and minerals are necessary for the growth of the fetus.
Avoid junk deep-fat fried foods, creamy desserts, processed foods, canned foods, caffeine, alcohol, and smoking. These have adverse effects on the fetus, like genetic disorders or autoimmune diseases.
Stay Hydrated
The amniotic fluid needs a constant supply of fluids to maintain the medium of transfer of nutrients, oxygen, and waste products. It also prevents constipation, UTI, fatigue, headaches, and swelling. Therefore, consume at least 8 – 10 glasses of water.
Regular Physical Activity
Most of us believe in the myth that if you are pregnant, you need to rest. Mild exercises help in average blood circulation and prevent swelling in the extremities. Regular cardio exercises help to reduce the resistance between the mother’s supply of nutrients and the placenta. Physical activity helps to keep the blood sugars and blood pressure in check. Regular exercise regulates normal hormone function, boosts your mood, and helps sound sleep. Engage in some hobbies. Hobbies help to de-stress and elevate your happy hormones. A light walk, yoga, or cardio workout for 20- 30 minutes daily will help you to sail smoothly through your pregnancy.
Sound Sleep
Sound sleep helps to rejuvenate the cells of the body. It helps regulate the hormones during pregnancy. Sound sleep accelerates the development of the fetus. But, as the pregnancy progresses, it becomes difficult to fall asleep. It can be because of any cramp, leg pain, or mere pressure of the baby while in a lying down position. There can be acid reflux that might worsen while sleeping. The high progesterone levels might be one of the reasons for disturbed sleep.
For better sleep, the mothers need to sleep on their sides. Sleeping on the left will help better blood circulation in the body and prevent any strain on the spine. You can also use sleep accessories like a sleeping pillow to support your leg and back for a comfortable sleeping position. Exercise or physical activity helps in inducing sound sleep. Avoid caffeine intake, as caffeine can hamper your sleep patterns. Eat high protein meals during the night to prevent mid-night hunger that can disturb the mother’s sleep.
Take Your Supplements
Sometimes, there is resistance in the placenta, due to which the nutrients fail to reach the fetus. At such points, the doctors prescribe supplemental vitamins and minerals. These supplements are in the simplest forms that get absorbed quickly and provide nutrition to the fetus. When the diet lacks specific nutrients, try not to avoid your supplements. These supplements, like iron and calcium, help the baby’s brain development. There can be situations where the fetus receives all the nutrients at the cost of the mother’s health. To avoid that, mothers need to take their supplements regularly.
Regular Check-Ups
Get regular check-ups done. For 28 weeks, you need to visit the doctor once in 4 weeks for a check-up. Besides, the doctor calls you every fortnight from the 28th to the 36th week. After 36 weeks, you need once a week check-up. The frequency of check-ups is subjective to the health condition of the mother. Timely visits to the doctors help to detect any low-weight fetus, congenital disabilities, growth, and development of the fetus, and other complications.
Stay in touch with your healthcare provider regularly. Eat healthy and nutritious food, stay hydrated and move that body of yours regularly for a healthy pregnancy.