Pregnancy is a one for all complete transformation journey for a woman where she not only changes physically but mentally also. During this journey, the mother keeps her child's growth the utmost important she should take care in her complete pregnancy. Health comes before is what every pregnant woman should think. She should follow and adopt some daily routine to ensure a healthy pregnancy. Some of the things she should follow are:
1. Exercise: Staying active is great for you and the baby. If you have an uncomplicated pregnancy you can continue your current exercise regimen with a few modifications. When doing cardiovascular exercise (walking, running, biking, elliptical trainer) a good guideline is to keep your heart rate at a maximum of about 140 beats per minute. This will allow blood flow to go to the uterus as well as your large muscles. If you are working out with weights, modify exercises that require you to be flat on your back or flat on your stomach after 12 weeks. Cut out abdominal exercises, they won’t be effective. If you are not a regular exerciser, walk for 20-30 minutes 3-5 times a week, and consider a prenatal yoga or pilates class (we can recommend one).
Occasionally complications such as bleeding, preterm labor or high blood pressure will prevent you from being able to exercise, but for most women, regular exercise is a great way to prevent excessive weight gain, reduce stress, and keep the physical strength necessary to deliver and take care of a new baby.
2. Proper Nutrition Intake: We need an average of only 300 extra calories daily during pregnancy (one bagel or ½ a deli sandwich). “Eating for two” will result in excessive weight gain. Most women will lose only 15-20 pounds in the first few weeks postpartum, with the rest stored as fat, so weight gain of 20-30 pounds is ideal (0-5 pounds in the first 12 weeks, and ½pound-1 pound a week after that). Eat small frequent meals to avoid heartburn and hypoglycemia. Eat what you enjoy, but make healthy choices and go easy on sugars and starches to prevent excessive weight gain and gestational diabetes.
3. Prenatal Vitamin: Prenatal vitamins are vital in the wake of the increased demands of pregnancy. Growing a new person isn’t easy on your body, and you will require additional vitamins and minerals in your diet—like folic acid, calcium, and iron—for a healthy pregnancy and a healthy baby. Rather than just selecting a prenatal vitamin yourself, talk to your doctor or midwife about if you need a special formulation (i.e., in cases of anemia or nutritional deficiencies), and if a tablet, capsule, or liquid prenatal vitamin will work most efficiently. Folic acid is a B vitamin that has been shown to reduce the risk of spinal bifida. 1 mg (1000 micro-grams) is recommended during the month prior to pregnancy and for the first 2 months after conception to reduce this risk. More folic acid may be recommended if you have a personal or family history of spinal bifida including a prior affected child. A prenatal vitamin is a general multivitamin with 800-1000 micrograms of folic acid, as well as calcium and iron. Most women continue their vitamins after the second month to help reduce anemia and make up for any imperfections in the diet. If you are not anemic and eat a well-balanced diet, stopping prenatal vitamins at 2 months of pregnancy is acceptable.
4. Stay Happy and surround yourself with positivity. It is important that a woman remains happy during the pregnancy period. A happy mother would have a positive impact on the health of the child while a stressed-out mother would result in complicated pregnancy. Maintain calm and never lose patience. Be happy and be healthy.
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