If you take good care of yourself during pregnancy, you can
feel wonderful and give birth to a healthy baby.
We have made a quick list to help you stay healthy and feel
great.
Exercise regularly.
Regular exercise has many benefits for you, but it should be
gentle during pregnancy. It helps you stay in good shape and cope with changes
in your body, protecting you against high blood pressure and other
complications. And after you give birth to your baby, it will be easier for you
to get back into shape.
The best activities are:
- Walking
- Swimming
- Yoga
- Pilates
You can do other sports if they don’t carry any risk for you
and you feel comfortable.
Check your cosmetics.
Everything you put on your face and body during pregnancy
can affect your baby, so choose products that will be completely safe for both
of you. The best options are natural products and mineral-only makeup lines.
Check the list of ingredients that you should totally avoid.
Change your food habits.
Your menu should become healthier when you become pregnant.
- Eat foods with fiber: vegetables, fruits, beans, whole grains, brown rice, and oatmeal.
- Snacks should be healthy: yogurt, fruit, and whole grain crackers.
- Eat a lot of fish or shellfish, but avoid those that contain a lot of mercury. The best options are salmon and shrimp.
- Stay away from uncooked or undercooked meats or fish and other foods that can contain bacteria.
- Avoid caffeine and artificial coloring.
- Add 300-500 calories a day while pregnant.
Relieve muscle cramps.
Muscle cramps during pregnancy are a common discomfort. You
can reduce the pain by self-massaging and applying an ice pack. You should also
stretch your muscles properly before exercising and before going to bed to
prevent cramps. Drinking lots of water and eating a balanced diet will also
help you avoid muscle cramps.
Stay hydrated.
Drink at least 10 glasses of water per day, and carry a
bottle of water with you wherever you go. This will help to prevent nausea and
keep the amniotic fluid amounts at a healthy level.
But don’t drink anything right before going to bed because
this will make you wake up several times during the night to go to the
bathroom. Stop drinking one hour before sleeping time.
Choose spa procedures wisely.
It’s necessary to relax and indulge yourself during
pregnancy. But avoid hot baths and saunas as overheating is very bad for your
baby. Also, some essential oils are forbidden as they can cause uterine contractions.
Don’t forget to consult your doctor and say that you’re pregnant when making an
appointment in a salon.
Fly smart.
The best time to fly is usually from 14 to 28 weeks of
pregnancy. The risks of miscarriage, early delivery, and sickness are low. But
still, see your doctor before, and notify the airline about your pregnancy. On
the plane, drink a lot of water, and walk around every half hour. An aisle seat
is the best option for you.
Choose natural remedies.
Use nonmedicinal remedies to relieve pregnancy symptoms like
nausea, heartburn, and constipation. Sour or peppermint candies and ginger can
help to reduce nausea. Exercises and a warm tub may help with constipation.
Sugarless gum and warm milk will improve heartburn.
Wear sunscreen.
When you are pregnant, your skin becomes more sensitive to
sunlight, so use sunscreen and wear a hat and sunglasses. Some doctors even
recommend that you avoid staying in the sun and sunbathing while you’re
pregnant.
Choose the right sleeping position.
Sleeping on your stomach is impossible. You also need to
avoid lying flat on your back since the weight of your uterus presses on your
spine and major blood vessels, which decreases blood flow. Sleeping on one side
with your knees bent is the most comfortable and safe position. Some say
sleeping on your left side provides the maximum blood flow and nutrients to the
placenta, but this is not scientifically proven.
Go shoe shopping.
Your center of gravity will move, and your feet and ankles
may swell. Buy comfortable shoes with good support. It is very likely
that you will need a bigger size while you’re pregnant.
Believe in yourself.
Pregnancy always causes a lot of fears and insecurities in a
woman’s mind. Just remember that you and your changing body are beautiful. You
are healthy and capable of going through pregnancy and labor. It is a natural
and really joyful part of life.