Keeping a Healthy Pregnancy
Pregnancy is indeed a time of excitement and anticipation. However, it is also a period wherein a flurry of physical and emotional changes occurs. From conception until birth, the mother and the baby will undergo changes each day. Healthy pregnancy is important; pregnancy is not just about the baby, but about the mother as well. Making sure that you have a fit pregnancy results to a less problematic labor and faster postpartum recovery. It is necessary to know what measures are to be taken in order to achieve a healthy pregnancy; the importance of a positive birth experience for both the mother and the child is something that cannot be overstated.
One of the most excellent ways of having a healthy pregnancy is by seeking prenatal care. The earlier prenatal care is sought, the better it is for the doctor or medical staff to help and guide the mother throughout her pregnancy. The healthcare team can walk her through the pregnancy by confirming her pregnancy, assessing her health condition, calculating her expected date of delivery or due date, and giving the mother expert advise on exercise, nutrition, sexual activity, what to anticipate from the birth itself, as well as essential techniques of caring for the baby. Prenatal care also allows the mother to voice out her questions and concerns regarding pregnancy, birth, and motherhood. The recommended schedule for prenatal visits is each month until the 7th month of gestation and then every two weeks from the 8th up to the 9th month and lastly, every week until delivery. Physical examinations and laboratory tests made during prenatal visits including blood tests and ultrasound will demonstrate if there are special concerns.
Healthy eating is another essential way of promoting health pregnancy as this guarantees that sufficient nutritional needs are met to support a healthy pregnancy. Healthy eating may also reduce the risk of developing some unrelieved conditions including obesity, cancer, diabetes, heart disease, anemia, hypertension, dental decay, bowel disorders, and osteoporosis. So what should be eaten and what should be avoided?
Rice and other alternatives such as cereals, breads, and root crops should make up a large portion of the diet, as they are the chief sources of carbohydrates that give you energy as well as other important physiologic functions. Eat more of vegetables and fruits, as they are good sources of calcium (responsible for the development of the infant’s teeth and bones), iron (for the formation of red blood cells), and vitamin C (for iron absorption, and wound healing). Eat meat, fish and poultry in moderation as well as eggs. These are good sources of iron, protein, vitamin D and essential fatty acids as in the case of cold-water fish such as salmon and sardines. Fluids should be taken in too since they decrease constipation, limit swelling, help eliminate toxins, and help prevent bladder infections. Avoid too much fat, oil, and sugar in food. Avoid food and beverages that are high in salt as well as raw or undercooked meat, poultry, fish or eggs, which may cause food poisoning. It is recommended to avoid liver too as they contain huge amounts of the animal form of vitamin A. The plant form of vitamin A found in vegetables and fruits are much safer. Avoid unpasteurized dairy foods and juices and drinks such as alcohol, tea, coffee, and soft drinks. It is suggested to avoid peanuts too, especially if there is a family history of asthma, eczema, and other food allergies.
Taking vitamins and supplements also help maintain a healthy pregnancy. Calcium supplement helps build and keep bones strong. Folic acid reduces the risk of birth defects. The recommended folic acid intake is 400 micrograms taken until the end of the 3rd month of pregnancy. Iron supplements must be taken too; pregnant women have greater need for the element.
Exercise is another good way of achieving a healthy pregnancy although a doctor must be consulted first prior to starting a workout. An exercise routine provides more energy for both the mother and the baby. Exercise at a pace that feels comfortable. Strengthening exercises that help develop and strengthen muscles necessary for labor and delivery include heel raises, biceps curls, thoracic extensions, rowing exercise, lunges, modified push-ups, arm slides on wall, and quadriped arm and leg raises.
Maintaining a clean lifestyle is important to stay fit when pregnant. Cease alcohol intake and stop drinking alcohol and using drugs that are not prescribed by doctors as they may cause harmful effects to the fetus. Be sure to take an ample amount of rest and avoid engaging in stressful activities too.
Lastly, developing a positive mental attitude is important since negative emotions that the mother experiences might have negative effects on the baby; after all, the mother and the baby have a very special kind of connection.
Sources:
http://www.mamashealth.com/pregnancy/prenatal.asp
http://www.familiesonline.co.uk/article/articleview/2490/1/8/
http://www.jr2.ox.ac.uk/bandolier/booth/hliving/healpreg.html