Did you know that 3 out of 100 pregnant women give birth to twins? 55,000 calories are required for the development of a fetus. One can only imagine the care and precautions that pregnant women need to take to ensure that their little bundle of joy is healthy and so are they.
As soon as you spread the news about your pregnancy, you are sat down and given a list of do’s and don’ts of which some are facts and some are myths. Let’s break it down scientifically, and see how you can have a healthy pregnancy.
1. It does not take much to understand, that what you eat goes to your baby. Ensuring that you consume all the nutrients that you require is essential for you and your baby. Folic acid helps in proper growth of the brain and the spinal cord of the baby, calcium helps in strengthening yours and your baby’s bones, iodine helps in regulating your thyroid functions, iron helps in oxygen transportation through blood from you to your baby, vitamin D help in boosting the immunity, providing bone and muscle strength, and zinc promotes factor in gene expression. Along with this list of do’s, don’ts follow; do not consume processed food, refined sugar, caffeine and uncooked foods. This list can help you and your baby be healthier, along with managing your cravings.
2. Pregnancy cravings tend to make you forget about almost all the vitamins and minerals that your body needs to grow a full-sized human. Which is why it is important that you fulfil your cravings along with looking at the health aspects of your baby and you.
- Fresh fruits and vegetables that are free of pesticides are always the best options, along with whole grains and legumes.
- Consuming 2-3 glasses of milk provides you with the daily calcium requirements.
- Caffeine is something that pregnant women must stay away from. If you have a habit of having a cup of tea or coffee in the morning, you could try switching that up with having a banana or an apple.
- Omega-3 fatty acids, which are found in fish, are known to help brain development of the fetus.
- Staying away from those popular fad diets is highly recommended as they do not provide the daily, necessary nutrients that are required by pregnant women.
- Staying away from uncooked seafood such as sushi and sashimi can help keep infections at bay.
3. Mild exercise is said to help reduce back pains, improve sleep, limit excess weight gain and prevent gestational diabetes in pregnant women. Exercises such as yoga, Pilates and Kegels (pelvic floor muscle strengthening exercises) are the best options for pregnant women.
4. Reducing stress levels can make you feel happy. Expecting women are advised against bending or stand for too long either along with carrying heavy luggage, standing on stools or ladders.
5. Make sure that you stay hydrated to avoid problems such as constipation, bloating, bladder infections and haemorrhoids.
6. Self-medication is a major no. Ensure that you consult your doctor before taking even the simplest of the medications.
7. Ensure that you protect yourself from infections as the body’s immune system is at its lowest.
8. In case of any discomfort such as dizziness, more-than-usual nausea, cramps etc. visit your doctor immediately.
9. There is no question as to how much alcohol, caffeine or nicotine that you can consume as it is a major no.
Ensuring that you take care of you and your little one is of utmost importance. This can only be achieved if you follow a healthy dietary plan, exercise regularly and reduce your stress levels.