9Tips for a Healthy Pregnancy
Pregnancy is an ideal process to take careof your both your psychological and physical health. You may have a chance tohave a pregnancy with no problem and have a healthy baby by following thesesteps:
- Find the babysitter before delivery
It is necessary for the health of your baby. It will be good to find and get on well with your babysitter before delivery, because you will spend a lot of time with him/her. You need to be sure that there will be no any problem with your babysitter after birth.
- Healthy eating
Eating for two is a very common mistake. You do not have to drink whole milk. There is no change in the energy requirements in the first six months of pregnancy, it increases slightly in the last three months of your pregnancy. You need to pay attention to your diet, and you need to eat plenty of vegetables and fruits. You should definitely consume carbohydrates such as pasta, rice and bread and proteins such as fish, red meat, eggs, milk, and dairy products.
- Pay attention to the hygiene of the foods you consume
You need to avoid to consume some foods during pregnancy for your baby’s health. Listeria bacteria which can cause serious diseases in newborn infants or miscarriage is found in vegetables and fruits infected with animal manure, unpasteurized milk, red meat, chicken meat, seafood, and cheeses made from unprocessed milk, and it may cause the infection listeriosis in people. You should wear gloves to prevent toxoplasmosis which affects unborn babies rarely but seriously, while you are gardening or cleaning a litter box. Moreover, you should avoid eating undercooked or raw meat and definitely clean greens well.
- Take folic acid and consume fish
Folic acid (known as folate) is the only supplement that should be taken during pregnancy. It prevents split spine and neural tube defect (NTD) which is one of the most common congenital anomalies.
Folate is found naturally in many foods, especially vegetables and breakfast cereals. The other ones that your baby needs are iron and calcium. The proteins, minerals, vitamin D and omega-3 fatty acids which is helping your baby’s development is found in fatty fish. However, it is recommended that you do not consume more than two fish a week, such as a mackerel and a trout because of the pollution on the seas.
- Regular exercise
Regular exercise improves you and your baby’s health at the same time. It will help you to back into form again after giving birth. It is also good for your mental health. Sports like walking, swimming, and yoga will be beneficial.
- Reduce alcohol consumption
You need to stop drinking alcohol or pay attention to the amount you drink, since the alcohol you drink will reach your baby immediately with the blood circulation and the placenta.
- Reduce caffeine consumption
Beverages like coffee, tea, and coke are mild stimulants. Many experts emphasize that overdose of caffeine may cause miscarriage.
- Quit smoking
Pregnant women who smoke increase the risk of miscarriage, premature birth, stillbirth, and sudden infant death. You need to stop smoking when you decide to have a baby, but reducing the number of cigarettes may give a chance to your baby.
- Get some rest
Afternoon nap will be helpful for both you and your baby’s health during pregnancy. If you cannot sleep, at least try to stretch your feet up and rest for 30 minutes. You may also try relaxing exercises such a 15-minute walk, breathing exercises or yoga during your pregnancy.