Top 10 Steps To Have A Healthy Pregnancy
Having a healthy pregnancy is the goal of every expectant mother, and these tips will help you have as smooth and problem-free a pregnancy as possible. Some things you can do even before you get pregnant to ensure your baby will have the healthiest start to life.
- Take a multivitamin that contains at least 400 micrograms (mcg) of folic acid each day. A multivitamin will help to fill in the gaps where your diet may be lacking, while the folic acid is essential for proper formation of your baby’s brain and spine. Proper amounts of folic acid in early pregnancy – even before you know you’re pregnant – have been shown to greatly reduce the chance of birth defects like spina bifida.
- Give up unhealthy habits. Smoking, drinking alcohol, or using recreational drugs can all be very dangerous for your developing baby. Smoking is linked to low birth weight and a risk of preterm birth, while a baby can actually become addicted to alcohol and/or recreational drugs while in the womb. Along with a host of other problems, this addiction means the baby will suffer from withdrawal symptoms after birth. If you use any of these substances, the sooner you can give them up, the better.
- Achieve a healthy weight before getting pregnant. Being overweight or underweight are both risk factors for various complications during pregnancy, including gestational diabetes and preterm labor. It’s a good idea to determine your ideal weight and take measures to reach it before trying to conceive. Though gaining weight during pregnancy is inevitable, trying to lose excess weight while pregnant can be dangerous for your baby.
- Let someone else clean out the cat’s litter box. Many cats carry a parasite that causes a disease called toxoplasmosis. This disease can be passed through the placenta to the baby if a mother becomes infected during pregnancy. Doctors recommend that pregnant women stay away from cat litter, avoid gardening (where cats may have eliminated), and wash hands frequently.
- Eat a balanced diet. Of course, everyone should eat healthy foods, but this is particularly important during pregnancy. A woman’s caloric needs increase by about 300 calories during the second and third trimester. The need for specific nutrients – folate, calcium, protein, and iron – increases as well, and a balanced diet rich in fruits, vegetables, and whole grains is best suited to meet your developing baby’s needs.
- Stay hydrated. Drinking plenty of water becomes more important during pregnancy as the kidneys must filter waste for both mother and baby. It can be helpful to keep a glass or water bottle of ice water nearby all the time so you can sip on it throughout the day.
- Exercise helps you stay fit, lessens the chance you’ll pack on extra “baby weight,” and reduces the risk of pregnancy complications like gestational diabetes and pre-eclampsia. If you had a set exercise routine before becoming pregnant, your doctor can advise you about continuing it. Walking daily is an excellent, low-impact exercise for pregnant mothers.
- Rest frequently. As your pregnancy progresses, your body is doing a tremendous amount of work around the clock. It’s very important that you get adequate rest by sleeping at least eight hours each night and by sitting down and elevating your feet periodically throughout the day.
- Be careful with medications. Your health care provider should be aware of any prescription medications, herbs, or nutritional supplements that you are taking. Some of these may be dangerous during pregnancy. Likewise, some over-the-counter medications can be dangerous as well. Call your doctor before taking any medication.
- See your health care provider for regular prenatal checkups. Whether you choose an obstetrician, midwife, or family doctor, it’s important to attend all of your scheduled prenatal visits. These are usually scheduled monthly during early pregnancy and weekly or more often during the last two months of pregnancy. During these visits, your health care provider will monitor your blood pressure, weight gain, and other factors to ensure that all is progressing as it should. If any complications arise, regular visits will help the physician discover the problems early.
It’s always a good idea to discuss any concerns about pregnancy, your baby, or the changes you’re experiencing with your health care provider. He or she is a partner in doing everything possible to ensure a healthy and happy baby at the end!