Getting pregnant brings joy to many couples because they know in about nine months they will be welcoming a new member to the family. Unfortunately, most first-time mothers may find it a little confusing as to what to do next.
In this article, we are going to guide you through the processes of keeping yourself safe and healthy from your conception to delivery. Here below are some tips that you can follow that will help keep yourself safe through the whole period of your pregnancy.
1. Ensure that you see a doctor specialized in antenatal matters
It is recommended that as soon as you learn that you have conceived it is better to see a doctor. A doctor that is knowledgeable in antenatal matters will give you appropriate advice as far as pregnancy is concerned. You will also get tested for various ailments which may put your health and that of your baby at risk. In case there are conditions that may require medical attention then you will get proper medical treatment in time. (See also: Birth of a Mother: How to Handle Pregnancy Like a Boss)
2. You need to eat well
A pregnant woman needs to eat a healthy and well-balanced diet all through the period of pregnancy and even beyond. Taking fruits and vegetables in plenty is good but you need to incorporate whole grains as well. The fruits and vegetables will nourish your body with the vital vitamins and mineral needed. Whole grain will provide the much-needed carbohydrates and also fiber.
Also ensure that your diet includes proteins from healthy fish, meats, and beans. There are other kinds of fish that you need to eat in moderation, however. Avoid fish that may contain lots of mercury such as sardines, shark, king mackerel, etc. Mercury is not healthy for the safe and healthy development of the baby inside of you.
You should also consider taking dairy products like yogurt and fresh milk because these are also great sources of beneficial nutrients for your body.
3. Take healthy supplements
Taking folic acid for the first trimester of your pregnancy is advised and you also need to take vitamin D for the whole period of your pregnancy. Folic acid helps the baby growing inside of you become healthy and strong. You may need to seek advice from a doctor as to what amounts of these supplements you need to take. This is because different women may need different amounts of the supplements.
4. Perform exercises regularly
Exercising forms, a very important part of a pregnancy and this is why you need to regularly perform recommended exercises. Regular exercising during pregnancy will help you improve your cardiovascular health and performance.
By exercising you will also maintain a healthy weight that is required for your overall health. Keeping yourself sedentary just because of pregnancy may not be in your best interest. Pregnancy usually causes a little bit of weight gain and so maintaining regular exercising may help keep you in the safe weigh range.
Here are some safe exercise for pregnant women; brisk walking, yoga, Pilates, swimming, aqua natal classes, moderate walking, etc.
5. Do pelvic floor exercises
Your pelvic floor consists of a range of muscles at the bottom of your pelvis. These are the muscles that support your bladder, back passage and birth canal. They can feel weaker than usual during your period of pregnancy due to the increased pressure exerted there.
A weak pelvic floor may make it easy for you to pass urine involuntarily when you a cough, laugh or sneeze. You can go about this by engaging in pelvic floor exercises or Kegels on a regular basis throughout your pregnancy. You may need to d the Kegels at least three times a day for you to achieve the benefits.
6. Reduce or even stop taking alcohol
Alcohol has got adverse effects on the baby that is developing inside of you and this is the reason why most experts advise against alcohol use in pregnancy. Alcohol is particularly bad during the first trimester and the last trimester.
Taking alcohol in the first trimester increases your chance of miscarriage while taking it during the last trimester may hamper your child’s brain development.
7. Avoid smoking
Smoking just like alcohol has serious health effects on both the baby and you during pregnancy. A woman who smokes during pregnancy exposes her child to premature birth, low birth weight, and stillbirth.
It is better to steer clear of cigarettes during your period of pregnancy for you to experience a healthy pregnancy.
8. Sleep well during pregnancy
Because babies may kick in sleep it is important to learn about how well you should sleep during pregnancy. Sleeping on your side with your knees bent may make you feel comfortable when sleeping. If you like you can place a pillow under your belly to help provide some tender support. It is best to avoid sleeping on your back as this may make you feel uncomfortable.
There are some caregivers that advise pregnant women to sleep on their left sides even though there is no evidence to suggest that sleeping on the left side is better than the right side. The bottom line, however, is that sleeping on your side helps to make you feel more comfortable. Sleeping on the side may also help you to fall asleep faster. (See also: Tips for a Better Night’s Sleep During Pregnancy)
9. Reduce your intake of caffeine
Taking too much caffeine during pregnancy may increase the risk of suffering a miscarriage. Drinks that contain caffeine include; coffee, tea, chocolate, cola and energy drinks. It is advisable to cut on your intake of these drinks if you want your pregnancy to be free of health issues. There are health experts who suggest that cutting caffeine intake altogether during pregnancy may be better. They argue that women who took lots of caffeine during their pregnancies had babies with low birth weight.
10. Have sufficient sleep
Ensure that you have sufficient sleep during your period of pregnancy so that you and your baby can experience good health. Women who experienced insufficient sleep in their pregnancies have been shown to bear babies with varied health issues.
About The Author:
JOJO Yang is a writer from Check Pregnancy, her passion for providing helpful information for mommy and baby’s health. More than just focus on basic knowledge about health, this website focuses more on how to establish a good parent-child relationship.