If you’re going to have a baby or are planning to, you likely know some basic tips: Don’t smoke or be near smoke, avoid alcohol and harmful substances, and get enough rest. But what other things should you do for a healthy pregnancy? You will notice Pregnancy Symptoms After Ovulation Day By Day. Here are some simple tips, from taking vitamins to dealing with kitty litter, to ensure you have a safe and healthy pregnancy.
Take Prenatal Vitamins
If you’re going to have a baby, it’s a good idea to start taking prenatal vitamins as soon as you find out you’re pregnant. Some experts even suggest taking them when you’re trying to get pregnant. This is because the baby’s neural tube, which turns into the brain and spinal cord, forms in the first month of pregnancy. So, getting important nutrients like folate, calcium, and iron from the beginning is crucial. Prenatal vitamins are easy to find at drug stores or with a prescription from your doctor. If they make you feel sick, try taking them at night or with a light snack. Chewing gum or having hard candy afterwards might also help.
Exercise
It’s good for your health to stay active, and during pregnancy, it can help reduce stress, improve circulation, boost your mood, and support better sleep. Exercise has benefits like lowering the risk of preeclampsia. Try a pregnancy exercise class or a 15 to 20-minute daily walk at a moderate pace in cool, shaded areas or indoors to avoid overheating. Activities like Pilates, yoga, swimming, and walking are great for most pregnant people, but it’s important to check with your healthcare provider before starting any exercise program. Aim for 30 minutes of exercise most days, but listen to your body and avoid overdoing it.
Practise Kegel
Kegel exercises strengthen the muscles that support your bladder, bowels, and uterus. Doing them correctly can make childbirth easier and prevent issues like incontinence later on. The best thing is, that you can do Kegels anywhere—whether you’re in the car, at your desk, or standing in line at the grocery store. And nobody will even know!
Eliminate Toxins
During pregnancy, it’s important to avoid harmful substances like tobacco, alcohol, illicit drugs, and certain chemicals found in solvents such as paint thinners and nail polish remover. Smoking cigarettes, in particular, can reduce oxygen flow to your baby and is connected to problems like preterm birth and other complications.
Change Up Chores
When you’re pregnant, certain everyday tasks can pose risks. Avoid climbing on step stools or ladders, changing cat litter to prevent a disease called toxoplasmosis, using strong chemicals, and standing for long periods near a hot stove. If you’re working in the yard where cats have been, wear gloves, and be sure to wash your hands thoroughly after handling raw meat.
Check Your Medications
Before you take any medications, supplements, or “natural” remedies during pregnancy, consult with your healthcare provider. Some commonly used over-the-counter medications, like ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs), should be avoided. If you have the symptoms of a bulky uterus, contact your doctor immediately. You can also get an idea by searching bulky uterus in hindi.
Drink More water
When you’re pregnant, your blood is doing extra work, supplying oxygen and nutrients to your baby while getting rid of waste. To handle this, your blood volume increases by up to 50%. That’s why it’s important to drink more water during pregnancy to support this increased activity.
Eat Folate-Rich Food
During pregnancy, make sure to drink 8 to 10 glasses of water daily. Also, eat five or six balanced meals with foods rich in folate, such as fortified cereals, asparagus, lentils, wheat germ, oranges, and orange juice.
Take More Fruits
During pregnancy, it’s advised to cut down on caffeine as it can be harmful. If you need an energy boost, try eating fruits like bananas and apples, as their natural sugars can help lift your energy levels.
Use Sunscreen
Pregnancy makes your skin more sensitive to sunlight, increasing the risk of sunburn and dark spots. Use sunscreen with SPF 30 or higher, opt for chemical-free options, and wear a hat and sunglasses. Avoid tanning beds during pregnancy, although there’s no clear evidence of harm.
Wash Your Hands More Often
Washing your hands often can keep you safe from infections that may harm your baby. Use hand sanitisers with at least 60% alcohol when you can’t wash your hands with soap and water. This helps protect you from many contagious infections.
Take Care Of Your Mental Health
Some pregnant people experience feelings of major depression, which can lead to risks like preterm labour. If you’re feeling very sad, angry, or guilty, or if you lose interest in things you usually enjoy, tell your healthcare provider. They can recommend therapy, a support group, or safe medications to help. It’s important to work with a doctor who knows about mental health during pregnancy.
Conclusion
Maintaining a healthy pregnancy involves a combination of simple yet crucial steps. From taking prenatal vitamins to staying active with safe exercises, practising Kegel exercises, and being mindful of harmful substances, these measures contribute to a safe and healthy prenatal journey. By following these guidelines, expectant individuals can foster a positive and healthy pregnancy experience.
