Pregnancy is considered one of the best experiences that a woman has. During pregnancy, it is mandatory to take some safety measures and to follow some rules to ensure that both the baby and the mother are safe. Here are 5 essential tips to remain healthy during pregnancy.
It is important to stay active, at least during the first few months of pregnancy. This ensures proper blood circulation, stress reduction and quality of sleep. In addition, it is also helpful in maintaining body weight. However, strenuous exercises and exercises involving heavyweights must certainly be avoided.
Here are a few exercises you can do-
- A normal walk for about 20 minutes to half an hour a day
- Yoga and deep breathing exercises
- Free-hand exercises
- Pelvic floor exercises, or Kegel
- Swimming is a good exercise but always consult your doctor if you consider swimming
Increase Your Folic Acid Intake
Folic acid aids in the development of the neural tube of the baby. It helps in the creation and formation of new red blood cells. It ensures that your baby is healthy and strong.
To increase your folic acid intake-
- Include more cereals, oranges, lentils, and asparagus in your diet
- Ensure that you’re eating at least 5 to 6 proper meals in a day
- Drink plenty of water
Increase Your Protein Intake
Proteins are known to improve the quality of egg and assist in better fertility. Adding enough proteins in the diet ensures a healthy baby and a healthy mother. It is important to consume protein-rich foods that contain amino acids in proper amounts.
Food items to consider for a non-vegetarian diet
- Whole eggs
- Egg whites
- Poultry (white meat)
- Fish and other seafood like salmon
Food items to consider for a vegetarian diet
- Beans and legumes
- Whole soy products
Consider Regular Prenatal Care
It is important to visit the doctor regularly during pregnancy. This ensures that both you, and your child are safe. Make appointments with your physician and follow up with proper check-ups.
For proper care-
- Visit your physician once every 4 weeks for the first 28 weeks of your pregnancy
- From the 28th week to the 36th week, visit your physician once every 2 weeks
- Thereafter, a weekly visit is sufficient unless special instructions are given by the doctor.
Also, ensure that you take proper dental care.
Get Plenty of Rest
It is normal to feel tired and exhausted during the first few months of your pregnancy. This happens due to the increased pregnancy hormones circulating in the body. Another common factor that keeps you tired is the growing need to use the washroom every few minutes.
For a proper sleep routine-
- Ensure that you go to bed at the same time every day
- Ensure that you wake up on time
- If you are unable to sleep at night, take a nap during the day
- Practice sleeping on your side with your knees bent. This will reduce any risk of stillbirth
- Try using a pillow under your bump if your experience extreme backache
- In case you are unable to sleep, place your feet on an elevated platform as you lie down and try to relax for 30 minutes
- Ensure proper breathing techniques