Very Important Pregnancy Tips to follow...
A child is a blessing in many ways and this will be an exciting journey for you. However, there are a number of things you should know from the start
a list of do's and don'ts to ensure a healthy pregnancy.
Pregnancy Do’s
Always eat a balanced diet that includes folic acid, iron, and calcium.
Avoid all alcohol and tobacco.
Avoid exposure to cleaning solvents, pesticides, mercury, and lead.
Maintain safe travel habits, such as correct seat belt usage.
Set limits for yourself to reduce stress.
Get enough sleep. Aim for six to nine hours a day.
Don't skip physical Exercise. Continue your regular workouts
Pregnancy Don’ts
Don’t take any medicine unless your doctor approves it.
Steer clear of vigorous activity that could involve a risk of falling or overheating.
Don’t eat unpasteurized milk and soft cheeses, fish high in mercury, or raw or undercooked foods including fish and eggs.
Stay away from heavy lifting and bending.
Stay away from radiation. X-rays should be avoided during pregnancy.
According to the experts.. some extra calories are needed daily to maintain a healthy pregnancy. These calories should come from a balanced diet of protein, fruits, vegetables, and whole grains, with sweets and fats, kept to a minimum. A healthy, well-balanced diet during pregnancy can also help minimize some pregnancy symptoms such as nausea and constipation.
Fluid intake is also an important part of pregnancy nutrition. Women can take in enough fluids by drinking six to eight glasses of water each day, in addition to the fluids in juices and soups. An expectant mother should talk with her health care provider or midwife about restricting her intake of caffeine and artificial sweeteners. All alcohol should be avoided in pregnancy.
During pregnancy intake of folic acid is very important, because...
All women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day. Folic acid, a nutrient found in some green leafy vegetables, most berries, nuts, beans, citrus fruits, fortified breakfast cereals, and some vitamin supplements can help reduce the risk for birth defects of the brain and spinal cord.
Folic acid is most beneficial during the first 28 days after conception when most neural tube defects occur. Unfortunately, many women do not realize they are pregnant before 28 days.
Most healthcare providers or midwives will prescribe a prenatal supplement before conception, or shortly afterward, to ensure all of the woman's nutritional needs are met. However, a prenatal supplement does not replace a healthy diet.
Exercise During Pregnancy
Regular exercise, with the approval of your physician or midwife, can often help to minimize the physical discomforts of pregnancy and help with the recovery after the baby is born. There is evidence that physical activity may be especially beneficial for women with gestational diabetes.
Women who were inactive before pregnancy or who have medical or pregnancy complications should consult with their physician or midwife before beginning any exercise during pregnancy.
All women should be evaluated by their physician or midwife before beginning or continuing an exercise program during pregnancy.
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