It is important the top 15 tips for a healthy pregnancy and safe delivery that pay attention to the changes that you notice emotionally.
Hormonal changes will cause you to have emotional ups and downs and mood swings. On some occasions, it is possible to present symptoms of depression during pregnancy.
Do not hesitate to consult all this with your doctor, these types of symptoms are totally normal, but trying to remedy them from the beginning will be the best thing to have a healthy and happy pregnancy.
Take care of yourself and take the breaks you think are convenient. Just like your body needs to rest physically, your mind deserves a good rest from time to time.
Avoid stressful situations and indulge in treats that make you happy.
If you have any questions you can comment below and I will try to solve it. I hope this post helps you have a healthy pregnancy and a safe delivery.
In addition to the advice that your doctor will give you, you can carry out a series of actions that will improve your emotional and physical state so that the next few months are wonderful.
By exercising, eating well, and sleeping well, you have a better chance of giving birth without complications, recovering easily after childbirth,
and quickly losing the extra kilos. Don’t worry, this is something totally normal that happens to all of us. women who have had children.
Let’s see in detail the advice that I offer you for the well-being of pregnant women:
Top 15 tips for a healthy pregnancy and safe delivery
- Get enough sleep:
Sleep becomes even more important during pregnancy, as this is the time when all maintenance activities take place in your body.
Therefore, it is not surprising that it is essential for the health of mom and baby.
And is that lack of sleep during pregnancy is associated with a longer labor,
a more intense sensation of pain and discomfort during childbirth, a greater probability of delivery by cesarean section or preterm delivery, and a higher incidence of inflammation.
So listen to your body and sleep whenever you feel the urge or feel tired, it may not always be possible but try to meet your needs as much as possible and make sure you get at least 7 hours of rest a night.
If you are tired, your body is telling you that you should slow down. During the first trimester, you may notice this tiredness more than ever, although it can also occur in the last few months.
Listen to your body and take breaks. Practicing yoga during pregnancy, doing meditation, or receiving massages can be perfect techniques to relax.
2. Eat healthily
Eat a balanced diet based on vegetables, fruits, legumes, and proteins, as well as drink enough water and consume dairy products or foods rich in calcium, to help the development of the baby.
3. Stay hydrated
Pregnant women need 50 percent more water, about 12 eight-ounce glasses a day, regardless of the outside temperature.
Drinking water not only lowers your core body temperature but also helps reduce nausea.
Dr. Shaokat suggests keeping bottled water by your bed as a reminder to drink and setting an alarm on your phone to take a break and drink.
4. Sports to avoid: best tips for a healthy pregnancy and safe delivery
Although you should listen to your doctor about what is best for you, there are some sports, exercises, and activities that you should avoid during pregnancy.
Most could cause you to fall, injure yourself, or hurt the baby:
Downhill skiing is risky because it’s easy to fall and hurt your baby. Activities at high altitudes are also not recommended, especially above 1,800 meters, as you could suffer from altitude sickness.
Fast activities that require balance are tricky. As the gut grows, the center of gravity changes and you may have less coordination.
We recommend you avoid sports such as skating, horse riding, and gymnastics.
Fast-paced water activities and scuba diving are not safe options for you or your baby.
Although swimming exercise is a terrific alternative all through pregnancy, keep away from sports activities such as surfing, water skiing, and scuba diving.
Contact sports can involve collisions, falls, and injuries. Therefore, stay away from activities like soccer, basketball, volleyball, or hockey.
Bikram yoga is practiced in very hot environments, so we recommend you avoid this type of class during pregnancy.
Yoga is generally a very safe exercise, but after the first trimester, it is best to avoid movements on the back or abdomen.
If you attend a yoga class that is not specifically for pregnant women, tell the instructor that you are pregnant.
5. Feed your body and your baby:
“Taking prenatal vitamins and eating a healthy diet should cover all the vitamins and nutrients you need on a daily basis,” says Dr. Shaokat. “Your baby needs healthy foods too, not just sugar and fat.”
Eat lots of colorful fruits and vegetables, whole grains, foods high in calcium, and foods low in saturated fat.
Dr. Shaokat says pregnant females need folic acid every day. it is essential to supplement your weight-reduction plan with prenatal nutritional vitamins that are additionally excessive in folic acid and calcium.
“Although there is a lot of folic acid and other nutrients in food, it is important to take a prenatal vitamin to make sure you are getting the right amount every day.”
If you’re not sure what to take, ask your doctor for recommendations at your first prenatal appointment.
6. Movement is important tips for a healthy pregnancy and safe delivery.
“Continue what you had been doing earlier than being pregnant for bodily undertaking until your medical doctor tells you otherwise, and strive to stroll each and every day,”
Staying active is important for your overall health and can help you reduce stress and improve your overall mood and sleep.
The American College of Obstetricians and Gynecologists (ACOG) recommends 30 minutes of moderate exercise a day, such as swimming, walking, Pilates, or yoga. But, listen to your body.
However, if it’s uncomfortable, don’t do it with a doctor of osteopathy (DO).
Exercise is also good for weight control. We know you’re eating for two, but Dr. Shaokat says gaining too much weight can make you more prone to gestational diabetes, and not gaining enough can also put you and your baby at risk.
7. Perform exercise:
To have a healthy pregnancy it is not only necessary to carry out a good diet,
incorporating physical activity will be essential, it allows for improving cardiovascular, muscular, and physical condition, which will help reduce risks during childbirth.
You can perform exercises such as walking, swimming, yoga, and pilates, in a moderate and supervised way.
8. Medical assistance
First of all, you must make sure that everything is in order. For this, medical assistance and prenatal care are essential.
In your center they will inform you correctly of the physical and emotional changes, of the time that you have been pregnant, and of your general state of health.
In addition, they will explain to you what is advisable to attend classes for childbirth and how often you should go for a medical check-up.
If you are thinking of getting pregnant, we recommend that you take out health insurance two months before,
to avoid deficiencies and that at the time of delivery and in all previous medical tests, you do not have to worry about anything.
9. No tobacco or drugs
Although what is related to tobacco and drugs is not recommended, its consumption during pregnancy can be fatal for the baby.
It can trigger premature births, sudden infant death syndrome, intervene in your sleep rhythms and cause headaches, among others.
10. Exercise during pregnancy
Undoubtedly, regular exercise is not only advisable during pregnancy, but also necessary.
However, this should always be low impact, avoiding taking on excess weight and reducing the level of fatigue if necessary.
Its moderate practice allows good preparation for childbirth, prevents pain, improves circulation, and speeds up recovery.
Also, be sure to stretch before exercising, as the hormones in your body during pregnancy can weaken your muscles and joints.
By doing them, you reduce the risk of injury.
11. The importance of sleeping well during pregnancy
Regulating the hours of sleep is essential to guarantee rest: sleep at least eight hours at night, and if possible, a small nap in the afternoon.
Although you will notice how you are sleepier than ever and this recommendation may become a necessity. Take advantage.
Experts recommend sleeping on your side, as it relieves pressure on your back and makes it easier for your baby’s heart to work.
12. Check your weight
It is evident that you are going to suffer an increase in weight. Even so, it must be controlled to stay within healthy limits.
And remember that the weight depends on individual characteristics. Do not compare yourself with others and consult your doctor.
13. No stress during pregnancy
During this very special period, you should stay calm and avoid stressful situations.
For this, in addition to physical health, emotional health is required. Seek support from those around you and guidance in the face of doubts.
And above all, don’t worry about emotional changes… a life is developing inside of you and that implies ups and downs in your mood.
14. Diet during pregnancy
Keep in mind that you must not only get energy for yourself but other life must be fed as well.
That is why experts recommend increasing the amount eaten by about 300 calories.
In addition, regular consumption of fiber and protein is recommended.
Similarly, processed meats, unpasteurized soft cheeses, raw eggs, and fish high in mercury should be avoided.
In addition, you should control your fluid intake: try to drink plenty of water and avoid alcoholic and caffeinated beverages.
Vitamin supplements are especially recommended. These guarantee the adequate consumption of calcium, iron, and folic acid for both, ensuring the well-being and proper growth of the baby.
15. Keep an eye on the environment:
Although it is often unavoidable, during pregnancy, we must avoid radiation and chemical products.
Although your contact with these products is not usual, keep in mind that cleaning products, for example, are also included… as far as possible, limit contact with them.