If you are pregnant or are planning on becoming pregnant, you probably already know the basics for taking care of yourself and your baby. Things like avoiding cigarettes or alcohol and getting plenty of rest are the most obvious practices, but there are many other things you can do to ensure you have a safe and healthy pregnancy. Here is a look at some of those tips.
Take prenatal vitamins.
Even if you're not already pregnant, taking prenatal vitamins once a day is still a smart idea. The baby’s neural cord (which will eventually become the brain and spinal cord) develops within the first month of pregnancy, so it's important to get plenty of essential vitamins and nutrients from the very beginning. Prenatal vitamins are available both over-the-counter and with a prescription.
Exercise.
Not only will staying active help you control your weight, but it will also boost your mood, improve your circulation, and help you get more restful sleep. Some good activities for pregnant women include pilates, yoga, swimming, and walking. However, be sure to consult with your doctor before starting a new exercise regimen, especially if it's particularly strenuous.
Eat a healthy diet.
Since you'll be eating for two instead of one, it's good to schedule five or six smaller meals each day rather than the normal three. Try to include foods that are rich with folic acid, a nutrient that is crucial for the development of the baby’s neural tube. Fruit is also a good replacement for caffeine, since the natural sugars will help lift your energy levels in a healthier way.
Studies have additionally shown than mothers who eat foods containing omega-3 fatty acids are more likely to give birth to children whose cognitive development is faster than that of their peers. Some good foods for this nutrient include wild salmon, spinach, kale, and any foods advertised as being fortified with omega-3.
Stay hydrated.
Since hydration is important for a healthy pregnancy, aim for drinking at least eight to ten glasses of water per day. Pregnant women who are chronically dehyrated run the risk of premature labor, low breast milk production, and inadequate amniotic fluid within the womb.
Wear sunscreen.
Pregnancy will make your skin more sensitive to sunlight. Regularly applying sunscreen (at least 30 SPF), as well as wearing hats and sunglasses is a good way to avoid sunburn. While it may not directly affect your child, a sunburn can leave you more susceptible to heat stroke and fever, both of which will negatively impact their health.
Know what activities to avoid.
You have to be careful with some everyday tasks when you are pregnant because of the risks that can come with being exposed to certain chemicals, lifting heavy objects, or coming into contact with harmful bacteria. You should avoid:
- Climbing on ladders or stepstools
- Standing for long periods of time, especially near a hot stove
- Heavy lifting
- Changing kitty litter
- Using harsh chemicals
- Handling raw meat
Track your weight gain.
Finding a healthy weight for you and your baby can be difficult during pregnancy. If you don’t gain enough weight, you could be putting your baby at risk. On the other hand, if you gain too much, it will be more difficult to lose after delivery. Fortunately, the Institute of Medicine has recently issued new guidelines for weight gain during pregnancy. Based on your BMI before becoming pregnant, this is the recommended weight gain:
- Those in the underweight range should gain 28 to 40 pounds
- Those in the normal weight range should gain 25 to 35 pounds
- Those in the overweight range should gain 15 to 25 pounds
- Those in the obese range should gain 11 to 20 pounds
Do your research.
Attending childbirth classes can help to make you feel more prepared for delivery, even if this isn’t your first baby. They can help you to learn about things such as infant care, as well as give you the chance to ask any questions you might have about pregnancy. Additionally, you should stay informed about your family’s medical history to be prepared for any potential problems during pregnancy or birth defects that might occur.
Know when to call the doctor.
If you have any of the following problems during pregnancy, call your doctor immediately.
- Strong cramps
- Pain
- Contractions
- Shortness of breath
- Dizziness or fainting
- Trouble walking
- Swelling of the joints
- Heart palpitations
- Vaginal bleeding
- Constant nausea or vomiting
