5 HEALTHY HABITS YOU CAN FOLLOW DURING PREGNANCY
Pregnancy is a miracle and if you're expecting your angel in a few months, your health should be the number 1 priority. Your daily activities might change when you're pregnant.
From your meal intake to medications, you'll need to overhaul your schedules to meet optimum health for yourself and the baby.
Now, a healthy pregnancy is the goal for all mommies, hence weeding out toxic eating, outdoor and sleeping habits is the first step.
“Pregnancy is hard … There’s tremendous stress on the body. For the physician, we need to take special care of the people that are being treated, because we are taking care of not one person, but really two people.” - says Dr. Peter Dourdoufis.
While neighbors, relatives, and friends might offer tips for a healthy pregnancy, the best opinions are those from a medical professional. Hence, by following these suggestions you can guarantee the best health for yourself and the baby:
1. Sleep Adequately
During your third trimester, you'll notice that the hormonal changes in your system can make you feel overwhelmed and anxious from time to time. It can also affect sleep patterns, making you feel more fatigued.
Sleep apnea is quite prevalent among expectant mothers which can make them visit the bathroom frequently at night. Such activity can cause a dent in the daily sleep schedule.
Hence, during the day make sure to schedule some nap time for yourself. Take adequate rest and make sure to maintain good hours of sleep for combating fatigue.
Sleep quantity and quality can also affect labor and delivery. Researchers from the University of California have come up with the results that pregnant women with less than 6 hours of daily sleep had issues with labor and even had to opt for cesarean deliveries.
Therefore, make time for your naps every night and also during day time so that your body can take on the labor and delivery without any hassle.
2. Upgrade Your Vitamin Intake
A growing baby will need proper nourishment and your diet during pregnancy can help pave that path. But of course, you might need more than just food intake for your multivitamin needs.
Make sure to check in with your doctor on the medications you might require during pregnancy. There are various medications such as non-steroidal anti-inflammatory drugs such as ibuprofen that can cause miscarriages and blood-vessel damages.
Now as a prenatal mother, nutrients such as calcium, iron and folic acid require proper dosage as these can help prevent birth defects in the baby.
Multivitamin pills are also advisable for the contents of both or either EPA and DHA. These are omega-3 fats that help in the baby's optimum brain development.
It is, of course, advisable to not take more than one dosage of multivitamins as it can be harmful to the baby.
3. Exercise For Yourself and the Baby
Understandably, sleep can combat fatigue, but so can working out properly. And as a pregnant woman, your exercise schedule should be exclusive while incorporating a healthy routine for you and the baby.
Exercising can get rid of various issues during pregnancy such as excessive weight gain, muscle aches, insomnia, and mood swings.
You can work out 15-20 minutes a day in a cool and shaded environment to avoid breathing problems and medical issues. Exercise such as yoga, pilates, and brisk walking are suitable as well as customizable according to your trimester and body.
You can always adjust your exercise frequency, moving from alternate days to only weekends, depending upon your health and body.
Of course, make sure to speak to your doctor and take their suggestions regarding workout schedules which fits your health and trimester.
4. Opt for Seafood in Your Diet
It is advisable to eat 12 ounces of fish per week during your pregnancy. According to a 2007 study mothers who had consumed seafood during pregnancy birthed children with higher IQ and cognitive skills.
Seafood contains a rich amount of omega-3 fatty acids, vitamins, and minerals which can benefit you as well as your child. Of course, you'll need to make sure that the fish you consume has gone through thorough cleaning and cooking procedure to get rid of harmful bacteria. Raw or undercooked fish can contain high levels of mercury, not suitable for pregnant women.
The best part about a seafood diet would be the variety. You can change your fish any day of the week. Hence, you have your options open for salmon, shrimp, tuna or even tilapia for some exotic dishes on the weekends.
5. Choose Fruits over Caffeine
For women like you who follow a busy schedule, caffeine is a must to be on your feet. But it's advisable to ditch caffeine-related drinks during pregnancy.
Caffeine increases blood pressure and urination frequency. Additionally, it can cause quick dehydration. Therefore, it's best to keep caffeine at bay during pregnancy.
Instead, you can opt for an energetic substitute such as fruits rich in vitamins, water, and fiber. These can provide your body with the proper amount of energy as well as nutrients to go through the day.
Fruits such as bananas, berries, apples, and pomegranates are the best nibbles for energy during your pregnancy.
Pregnancy can be a challenge, but with a healthy diet and right activities, you can expect a successful delivery when the time is right.
Make sure to schedule doctor appointments frequently to learn more about your schedules during pregnancy.
Related Blog: PREGNANCY AND DELIVERY CARE