6 Ways to Stay Healthy During Pregnancy

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The news of having a baby is exhilarating. After you have jumped up and down after finding out about your pregnancy, next comes the thought of keeping yourself healthy. This is why you often find expectant mothers discussing and making healthier life choices. 

It is important to understand that the first trimesters are as important as the rest of the pregnancy. So, whatever health-related decisions you take should be made focusing on the entire pregnancy. 

Today, we will share tips to ensure you stay healthy during pregnancy. These tips will tell you how simple changes such as making a better diet plan, physical activities, etc., ensure that you have a full-term pregnancy and give birth to a healthy child. 

These tips can also be helpful for women who are trying to conceive. Making these lifestyle changes will ensure that you are ready to support your unborn child when the time comes.

1. Stay away from smoking

You should quit smoking if you are pregnant or are thinking of conceiving one. There is enough evidence that smoking is dangerous to the unborn child. It can damage tissue, especially in the brain and the lungs. 

Smoking also increases the chances of stillbirth, premature birth, early labor, and birth injuries. It also lowers the amount of oxygen to you and your unborn baby. 

Birth injuries are also caused by the negligent behavior of the on-duty doctor. If that happens, you can seek legal help. 

To know more about childbirth injuries and legal help, visit childbirthinjuries.com and know what you can do. But before you file a legal complaint, you must be sure that your child’s birth injury was caused by the medical team’s neglect and not by your slipshod behavior, such as smoking. 

2. Food and nutritional needs

The nutritional needs of pregnant women are quite different from that of any other woman. 

Compared to your life before pregnancy, you need at least 300 more calories every day, as you are eating for two people. It is especially true during the latter months when your baby is growing fast. 

3. Add plenty of fluids to your daily diet

Keeping yourself hydrated is another essential requirement for a healthy pregnancy. You must drink plenty of water, fresh juices, etc., to keep your body sufficiently hydrated. 

Water helps absorb nutrients from the food and circulate these nutrients to various parts of the body through blood. 

A woman’s blood volume increases during pregnancy, so their body’s water requirements also increase. And, you increase your risk of dehydration and constipation when you don’t drink enough water. 

Though constipation does not hurt your baby as the pressure builds up in your gut, it can cause discomfort, which is not welcomed when you already suffer from pregnancy-related body aches.

4. Include exercise in your daily routine

It is often assumed that exercise is unsuitable for pregnant women or might hurt the baby. But it is not entirely true. Though high-intensity exercises such as sports, jumping, scuba diving, downhill skiing, etc., are not recommended, light-to moderate-intensity exercises are actually suggested. 

Exercise keeps your body active, restores your muscle strength, and increases the chances of vaginal birth. 

According to the U.S. Department of Health and Human Services, pregnant women must engage in moderate-intensity exercise every week. You can exercise even if you have not been active before the pregnancy, but it is better to consult your doctor. 

Regular exercise can:

• Improves sleep
• Prepare your body for labor
• Increases your energy
• Lessen recovery time after the birth
• Boosts your mood
• Reduces pregnancy-related stress
• Reduces back pain, constipation, swelling
• Prevent excessive weight gain

Low-impact aerobics such as swimming and walking are highly recommended. Also, you can try yoga, take Pilates classes, or use exercise-related apps suitable for pregnant women. These low-intensity exercises increase your strength, flexibility, and relaxation. 

5. Get ample sleep

Sleep is essential for pregnant women. They probably feel more tired and need more sleep than other non-expectant women.

Sleep deprivation is tied to many complications, such as preeclampsia during pregnancy. It is a serious ailment that can affect your kidneys and blood pressure. 

Sleep deprivation also increases the risk of Gestational diabetes. Therefore, try to sleep for seven to nine hours every day. However, genetics and sleep quality can vary the sleep requirement among pregnant women. But, the above requirement is a good general guideline for women who find themselves pregnant.

6. Avoid recreational drugs

Women who use drugs during pregnancy put their babies in harm’s way. Drug addict women may experience stillbirth, premature delivery, early labor, congenital disabilities and injuries, learning and behavioral issues, and the like. 

If you have been using drugs, seek help from a rehab to flush out all the toxins from your body. It will be fruitful for your health and the health of your yet-to-born child.

Conclusion

Taking care of yourself during pregnancy is synonymous with caring for your body. The healthier diet you take during pregnancy helps your baby too. Similarly, physical activity, quitting smoking and alcohol, and attending prenatal appointments also translate into keeping you and your baby safe. 

Recommended: Step by Step Pregnancy Guide: 8 Essential Tips