Pregnancy is a very exciting time in a woman's life! To spend it peacefully, you need to stay healthy. It is essential not only for the physical and mental well-being of the pregnant woman, but also for that of the fetus. So try to eat right, keep moving and preserve your psychological balance. You will probably also have to change your lifestyle. Making healthy choices is a gesture of love for the baby you are carrying.
Steps
Method 1 of 6: Follow the Gynecologist's Advice
Step 1. Choose a competent and reliable gynecologist
Since you will need to develop a close relationship with this specialist, take the time to choose the right one. Ask your doctor if he can recommend a gynecologist who can provide you with more specific care and assist you during childbirth. You can also ask some friends for advice. Don't feel compelled to choose the first doctor who visits you. Try consulting more than one and opt for the one that makes you comfortable and gives you confidence.
- Don't hesitate to ask: "What is your experience?" and "Do you agree if I decide for myself what the needs are related to my birth plan?".
- If you are interested in giving birth at home or in a non-traditional way (such as in water), consider consulting a doula or midwife.
Step 2. Don't neglect prenatal care
During pregnancy, you must regularly visit your gynecologist, go to your doctor or go to a midwife to safeguard the safety and development of the fetus. Begin prenatal care when pregnancy is announced, when you decide to conceive a baby or if you think you are pregnant. At first, you can see your general practitioner, but you will likely need to see your gynecologist as your pregnancy progresses. If all goes in the doctor's opinion, prenatal visits should follow this schedule:
- Check-up at the gynecologist every 4 weeks, up to the 28th week.
- Check-up at the gynecologist every 2 weeks from the 28th to the 36th week.
- Weekly check-up (or more frequent, according to the gynecologist's instructions) after the 36th week.
Step 3. Move regularly
Weight gain, morning sickness, and sore muscles can combine to such an extent that it discourages you from exercising. However, a little exercise during pregnancy will not only preserve your health, but your baby's as well. Gymnastics facilitates childbirth, helps you lose weight and recover after the baby is born, and promotes healthy development of the fetus. Try to do 30 minutes of low-intensity exercise a day, perhaps swimming, biking, lifting weights, or practicing yoga. Walking is also a great idea.
- Don't choose vigorous activity (such as running and high-intensity interval training) or contact sports (such as soccer, rugby, martial arts) because they put you at risk of injury.
- Hyperthermia can be dangerous for the fetus, so try to calm down by having cold water and a fan handy.
- Consult your gynecologist before changing your exercise program or starting a new one.
Step 4. Get enough sleep
Sleep is essential because it guarantees the development of the fetus and promotes the health of the pregnant woman. So, try to get at least 8 hours of sleep every night and try to take a mid-afternoon nap. Furthermore, by always going to bed at the same time, you can regulate your circadian rhythm and you will feel more rested and full of energy.
- Sleep on your left side to relieve pressure on your back. Other positions risk blocking blood circulation to the main veins.
- Do not take sleeping pills, unless advised and prescribed by your doctor.
Step 5. Take prenatal supplements
While a daily intake regimen consisting of tablets, supplements, and vitamins is not easy to keep in mind, it does help reduce the risk of various birth defects. To begin, women should take 600 micrograms per day of prenatal vitamins immediately after conception. In addition, prenatal vitamins contain a high concentration of folic acid and iron which contribute to the development of the baby and reduce the risk of fetal complications and defects, such as spina bifida and premature birth. Ask your gynecologist what supplements they recommend, but keep in mind that most pregnant women need to increase their intake of:
- Folic acid (folate);
- Iron;
- Zinc;
- Football.
Step 6. Keep an eye on your body weight
It is true that you should gain weight during pregnancy, but the pounds you gain can have negative effects on your health and that of the baby. Therefore, weight gain depends on the weight and BMI of the pregnant woman before pregnancy. To determine how many pounds you should gain, start by calculating your BMI. Ask your gynecologist for help so that he can offer you guidance on your ideal pregnancy weight. In principle, to understand up to how many kilos you can gain, you need to use the BMI and body weight.
- Underweight women (with a BMI below 18.5) should gain 13-18 kg.
- Women who have a normal body weight (with a BMI between 18.5 and 24.9) should gain 11-16 kg.
- Overweight women (with BMI between 25 and 29.9) should gain 6-11 kg.
- Obese women (with BMI over 30) should only gain 5-9 kg of weight.
Step 7. Go to the dentist regularly
Dental care is very important during pregnancy because due to the high production of estrogen and progesterone by the body you can be prone to gingivitis and gum disease, accompanied by bleeding, sensitivity and swelling. During pregnancy you should have a dental examination every 3-4 months to make sure you have a healthy mouth. Brush your teeth and floss regularly between checkups.
Depending on where you live, you can book a free dental visit. Ask your doctor if there is this possibility
Method 2 of 6: Change the Power
Step 1. Feed yourself properly
Good nutrition decreases the risk of health problems for both the pregnant woman and the fetus. The widespread belief that one must "eat for two" evokes the image of abundant and frequent meals. In fact, it is enough to add about 300 calories per day for the fetus.
- So, if you are pregnant with only one baby, you should have 300 calories more; in case of twin pregnancy, you should consume 600 more; if it is triplets, you need 900 more per day. The quantities vary based on the initial weight before pregnancy, but always approach around 300 calories.
- Calorie intake should come from healthy food sources, not junk foods or fast food.
- In other words, you need to eat more in order to provide your body and baby with the vitamins and minerals they need to maintain and develop.
Step 2. Eat fruits and vegetables rich in vitamin C
The recommended amount of vitamin C for pregnant women is 70 mg per day. However, it is preferable to obtain it through food rather than through tablets and supplements. Try to eat 3-4 servings of foods rich in vitamin C every day.
You find it mainly in the following foods: citrus fruits, papaya, strawberries, broccoli, cauliflower, tomatoes, Brussels sprouts and red peppers
Step 3. Increase your protein intake
It is always important to eat protein, but during pregnancy it is necessary to eat 2-3 servings of protein sources a day because they contribute to the production of blood and the growth of cells, both in the pregnant woman and in the baby.
Healthier sources of protein include eggs, Greek yogurt, legumes (beans), tofu, peanut butter, and lean meats
Step 4. Fill up on calcium
Calcium is vital during pregnancy, but many pregnant women are not getting as much as they should. Although it is normally found in prenatal supplements, you should take an additional 1000 milligrams a day. In this way, you will contribute to the development of the bones and nerves of the fetus.
- Excellent sources of calcium include yogurt, hard cheeses, milk, and spinach.
- Vitamin D is important because it helps absorb calcium. It is found in almost all foods rich in this mineral, as well as in cereals and bread.
Step 5. Opt for foods that contain folic acid
It's true that prenatal supplements provide folic acid, but for best results, you should get it naturally through your diet. Folic acid promotes enzymatic activity and blood production in the fetus.
Foods that are rich in it include kale, beets, spinach, squash, beans, tree nuts, and peas. All of these dishes contain other useful nutrients, so try to eat 1-2 servings a day
Step 6. Choose zinc rich foods
During pregnancy, it is important to take 11-13 mg of zinc per day, so opt for dishes that contain this essential mineral, such as beef, pork, white meat (chicken and turkey), cashews, almonds, peanuts, fortified cereals, yogurt and cheese.
Step 7. Make sure you are getting enough iron
Iron is needed by the body to produce erythrocytes both in the body of the pregnant woman and in that of the baby she is carrying. Almost all prenatal supplements contain iron, but as with most nutrients, it is best to get it naturally through food rather than through dietary supplementation.
Foods rich in iron include red meat, spinach, and fortified whole grains (such as some types of bread). Consume at least one serving per day
Step 8. Take a fish oil supplement
Omega-3 fatty acids are important for the development of the baby's brain and eyes. Since they are found in fish (such as tuna, sardines, salmon and anchovies), you can avoid eating them and reduce your mercury intake during pregnancy by opting for a fish oil supplement. You can take up to 300 mg per day.
Method 3 of 6: Avoid Harmful Foods and Drinks
Step 1. Avoid alcohol
Pregnant women should not consume it absolutely because it can cause numerous congenital malformations and complications. In addition, it greatly increases a number of risks: miscarriage and stillbirth, developmental disabilities, fetal alcohol syndrome (FAS). So, completely eliminate it from your diet during pregnancy to prevent these complications from arising. If necessary, seek help from a psychotherapist who specializes in drug and alcohol abuse.
- If you've ever had alcohol before you knew you were pregnant, don't worry. If you do not continue, it is unlikely that you will experience fetal disease caused by alcohol consumption.
- Some doctors, like some women, believe that it is not at all risky to indulge in a few inches of wine every now and then during pregnancy. Consult your gynecologist to dispel any doubts.
Step 2. Eliminate caffeine
Even if you are in the habit of drinking coffee, tea and fizzy drinks, be aware that they can be harmful to the health of the fetus if they are not decaffeinated or decaffeinated. Caffeine intake during pregnancy is linked to a high rate of miscarriages and complications during childbirth.
- It is preferable to eliminate caffeine altogether, but some doctors believe that up to 200 milligrams (equivalent to 300 ml of coffee per day) are safe.
- If you can, opt for decaffeinated or decaffeinated coffee, tea, and sodas. Foods containing caffeine (such as chocolate) do not present any risk if consumed in moderation, because they have rather low concentrations.
Step 3. Avoid raw or undercooked meat
Some foodborne illnesses, including toxoplasmosis and listeriosis, are often caused by eating raw or undercooked meat. They are quite dangerous for the fetus, so it is best to avoid foods that can transmit them.
Avoid seafood, raw fish (such as sushi and sashimi), rare or lightly seared meat, and raw eggs
Step 4. Do not eat the fish species most contaminated with mercury
Heavy metals, such as mercury and lead, are harmful to the health of the fetus and, in high quantities, can even cause death. Some fish have very high levels of mercury and, therefore, are dangerous for pregnant women. They include swordfish, shark, mackerel, tuna fillets and those belonging to the malacanthidae family. However, canned tuna, salmon, halibut and cod have no contraindications for consumption during pregnancy.
Avoid eating any type of fish - even the safe ones - more than 1-2 times a week
Step 5. Stay away from unpasteurized cheeses
While soft cheeses may seem like a treat you can't resist, they can contain bacteria that cause numerous birth defects if they're not pasteurized. Consequently, it is best to avoid them altogether during pregnancy.
Among the fresh unpasteurized cheeses, consider brie, feta, goat cheeses, camembert and gorgonzola. Hard cheeses, such as cheddar, swiss and havarti, are safe
Method 4 of 6: Changing the Lifestyle
Step 1. Make sure you are vaccinated before conception
If you can, you should get the necessary vaccinations before getting pregnant. Make sure your current GP has access to all of your medical records so they can know if you need to be vaccinated. In this case, don't delay.
- The measles, mumps, and rubella vaccine and the tetanus, diphtheria, and pertussis vaccine should be given before pregnancy.
- You can get vaccinated against the flu during pregnancy.
- Contact your doctor if you are unsure about vaccinations.
Step 2. Stop smoking
In general, any form of smoking is not recommended because it is extremely harmful to the lungs, especially for pregnant women, because the child assimilates whatever they introduce into the body through the airways. Nicotine and tobacco circulating in the bloodstream are absorbed by the fetus, increasing the risk of stillbirth, miscarriage and underweight at birth. Eliminate regular cigarettes, e-cigarettes, cigars, and marijuana.
- According to some studies, when the mother smokes in pregnancy, the risk of the baby becoming a smoker is higher.
- You should also avoid secondhand smoke.
Step 3. Stay away from illegal substances
Whatever the gender, they are dangerous for the development of the fetus. Recreational drugs are guaranteed to significantly increase the risk of congenital malformations or complications, because they have a very strong impact on the body and brain functions of the pregnant woman and, therefore, also on those of the baby. If the mother is a drug addict and continues to use drugs even during pregnancy, she can actually pass on her addiction to the child, who is born with withdrawal symptoms similar to those of an adult.
- If you are on recreational drugs or are addicted to drugs, look for an addiction program. If you are having difficulty, ask your doctor to help you find a recovery center.
- For your health, continue to avoid drugs even after your baby is born.
Step 4. Avoid the hot tub, sauna and steam room
Hyperthermia can be dangerous in pregnancy because it impairs the development of the fetus and increases the risk of birth defects. While hot showers and baths have no contraindications, spending too long in a very hot environment can cause serious problems, especially in the first trimester.]
Avoid any environment where the temperature exceeds 38 ° C, and if you can't do without it, don't stay longer than 10 minutes
Step 5. Avoid environmental toxins
Coming into contact with certain toxins and chemicals is especially dangerous for pregnant women (but also for those who are not pregnant). Solvents in detergents, harsh chemicals, heavy metals (such as mercury and lead) and some biological agents (such as asbestos) can cause complications and birth defects.
If you work or live in a place where you risk coming into contact with these toxins, try to avoid them as much as possible. If necessary, make some changes (for example, you could ask for a different job assignment)
Step 6. Ask someone if they can clean the litter box regularly
Toxoplasmosis is a very dangerous infection that is very often contracted in contact with cat litter and can quickly spread to pregnant women. Since the symptoms are not evident in the mother, there is a risk that it will go unnoticed and reach the baby causing severe damage to the brain and eyes. If you have a cat, ask a friend or family member to take on the task of cleaning her regularly.
- During pregnancy, the litter box should be thoroughly cleaned at least once a day.
- In this case, put on gloves and, once done, wash your hands thoroughly.
Method 5 of 6: Addressing Changes Related to Physiological Functions
Step 1. Eat small meals to combat nausea and vomiting
Many pregnant women suffer from nausea and vomiting, especially during the first and second trimester. You can manage these symptoms by eating little and more often, but also by choosing foods that reduce hydrochloric acid, such as bread, potatoes, and apples.
Ginger can also help relieve nausea
Step 2. Exercise regularly and get fiber to prevent constipation
Constipation is quite common among pregnant women during the second and third trimesters due to the increased production of progesterone which decreases the motility of the gastrointestinal system. To combat it, exercise regularly, drink plenty of water, and consume foods rich in fiber.
Do not forget to accustom the body to free itself at regular times to promote intestinal transit
Step 3. Ask your doctor if you need to take hemorrhoid medications
Constipation and tension caused by poor bowel regularity are often accompanied by hemorrhoids. In addition, pregnancy increases the intravascular pressure in the veins located under the uterus, favoring its dilation.
Ask your doctor if you need to use a local anesthetic to reduce the swelling and pain caused by this inflammation
Step 4. Be aware that you will frequently empty your bladder or that you may suffer from incontinence
Many pregnant women go to the bathroom all the time or are unable to hold urine like they used to. To manage these problems, rest often and sleep on your left side to improve kidney function. You can also practice Kegel exercises to tone the muscles of the perineum.
If you feel pain in your bladder or when urinating, see your doctor to find out if it is a urinary tract infection (UTI)
Method 6 of 6: Take care of your own psychological balance
Step 1. Manage your mood swings
Hormone production increases during pregnancy. You may feel nervous and suddenly go from laughter to emotion. Do not worry! It's normal. Just look for a healthy way to deal with these mood swings.
- Take the time to process how you feel. Don't smile if you are upset. The world does not fall if you cry for a few minutes!
- Give yourself a few breaks. If something is bothering you, walk away. You can take a walk down the street or flip through a magazine until you feel better.
Step 2. Be aware that you may feel a little depressed
Many women experience depression during pregnancy. Look out for some symptoms, including anxiety, persistent irritability, or an inability to sleep. See your doctor if you notice them. He may offer you some suggestions or recommend a mental health professional. Don't be afraid to ask for help.
Step 3. Take care of yourself
Don't be too hard on yourself. Don't berate yourself if you have mood swings or feel tired. Instead, try to relax. Find a time every day to dedicate to something you enjoy, like watching an episode of your favorite show or reading a book.
- If necessary, take a nap.
- Try to banish negative thoughts. For example, if you are worried about your figure, remember that your body is doing exactly what it should!
Step 4. Surround yourself with supportive people
You are about to go through numerous changes, both physically and emotionally. It is important to have people who can help you. Don't be afraid to rely on your family, friends and partner.
- Have lunch with a friend. You can tell her about your anxious moments or just relax and gossip!
- Ask your partner to lighten the burden of housework. If it's usually your job to cook, ask him if he can make dinner a couple of times a week.
- If someone offers you their help, accept it!
Advice
- To relieve back pain, use a chair with a backrest. If you stay straight, you will feel better.
- It is normal to have nipple pain during pregnancy although there are some solutions to relieve it.
- To prevent nausea, eat a bite before taking prenatal vitamins.
