Tips for a Healthy Pregnancy

Pregnancy is counted as 9 months, starting from the first day of the mother’s last menstrual period. Babies come when they are ready and you need to be patient. The moment of conception is when the woman’s ovum (egg) is fertilised by the man’s sperm. The gender and inherited characteristics are decided in that instant.

1. Eat Healthy During Pregnancy

Healthy eating is always important, but especially when you are pregnant.  Your baby needs nutrients to grow healthy and strong in the womb. Eat plenty of fruits and vegetables, whole grains, calcium-rich foods.

You need about extra calories a day, especially later in your pregnancy when your baby grows quickly. If you’re very thin, very active, or carrying multiples, you’ll need even more. But if you’re overweight, your health care provider may advise you to consume fewer extra calories.

So, make sure your calories come from nutritious foods that will contribute to your baby’s growth and development.

2.Stay Active

Staying active during pregnancy is great for you and your baby. It can help you sleep better, reduce anxiety and help you stay healthy through pregnancy. 

If you were active before you became pregnant, you can continue at the same level. But listen to your body and slow down if you begin to feel uncomfortable. If you didn’t exercise much before you became pregnant, build up slowly and aim for 30 minutes each day. 

Exercise does not have to be strenuous to make a difference. Even gentle walks are good.

3. Do get lots of sleep

Changing hormone levels, anticipation, and anxiety can make sleep elusive during your 9 months of pregnancy. Pregnancy is demanding, especially in the final trimester, and you’ll need your sleep.

Take a quick snooze if you feel tired and schedule naps whenever you can. Set bedtimes and stick to them.

Aim for 7-9 hours of shut-eye each night. Fatigue is a sign that your body needs more rest, so give yourself all the sleep you can.

4. Sex During Pregnancy

Sex during pregnancy is fine, as long as you don’t have a complicating factor such as placenta previa or another type of high-risk pregnancy.

Sex is safe with your partner right up until your water breaks. If you have discomfort you may have to try new positions. Talk with your doctor if you have any questions about the safety of intercourse during your pregnancy.

5. Do take a multivitamin

Eating a balanced diet that’s rich in vitamins and minerals is the best way to provide your body with all of the healthy nutrients it needs to support a growing baby. A healthy diet alone, however, may not be enough for pregnancy.

Prenatal vitamins contain higher levels of certain nutrients that expectant mothers require at higher doses, such as:

  • folic acid
  • calcium
  • iron

These vitamins assist with proper development of the fetus and help prevent birth defects. Your doctor can help you find a multivitamin or a series of vitamins that are best for you.

A multivitamin will usually include DHA, EPA, or both. These are omega-3 fats that are important for your baby’s proper brain development.

Don’t take more than one dose of multivitamins, though. Some vitamins in higher amounts can be harmful to the baby.

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