Healthy Pregnancy Tips to take care during Pregnancy

There are many misconceptions and confusion between what to do and what not to do during the pregnancy period. Doctors and elders advise us to eat certain things, whereas they limit a few things for safety. It is important to eat healthy and maintain a good pregnancy. Here, we are adding some DOs and DON’Ts to make your pregnancy healthier.

10 pregnancy Dos and Don’ts

Pregnancy is a period of 40 weeks or 280 days, during this time frame a fetus develops in the womb or uterus. The fetus needs all the essential nutrients to develop and the mother also needs proper care and vitamin rich foods. At the same time, there are lots of restrictions that the mothers need to follow for the sake of their health.

Pregnancy Dos

Take protein and multivitamin rich food

Pregnancy is the time when women need both, mother and the baby. Do take those foods that are rich in good proteins and multivitamins. During this time, 3 components – folic acid, iron and calcium, are needed for prenatal care. Here are a few organic foods that are a good source of these elements: Folic Acid: Amla Juice, Moringa, Flax Seeds, Chia Seeds, Green Tea, Turmeric, Basil, Coriander. Iron: Almond Butter, Almonds, Dry Fruits, Flax, Pumpkin Seeds, Jaggery, Turmeric. Calcium: Cow Ghee, A2 Ghee, Makhana, Sesame Oil, Sesame Seeds, Herbal Tea.

Regular exercise

Exercise during pregnancy keeps away lots of complications. It reduces the problems of swelling and leg cramps, and helps in maintaining healthy weight gain. Regular exercise strengthens the muscle and eases labour and delivery. Start your prenatal exercises with walking and free hand exercises. It also prepares the body for postpartum recovery and emotional health during pregnancy.

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Stay hydrated

Hydration helps both mother in the baby during the pregnancy. Drink plenty of water to maintain amniotic fluid levels and prevent dehydration-related complications. It reduces the risk of constipation and urinary tract infection. Also, water helps to transport essential nutrients to the baby. 

Enough rest

Rest is vital for a pregnant woman. It capables you to recover from physical and hormonal changes and supports fetal growth. Rest reduces stress, lowers blood pressure, and decreases the risk of complications like preterm labor and gestational hypertension. Try to have good and peaceful sleep of 8 hours. Try to take rest in a comfortable position, preferably on the left side to ensure better blood flow to the placenta.

Try seafood

Seafood is highly beneficial during pregnancy. It provides lots of nutrients that support fetal development. Sea foods are a good source of omega-3 fatty acids, particularly DHA and it helps in baby’s brain and eye development. Seafood contains iron and zinc, which support the immune system and prevent anemia. Doctors especially give importance to intake iron and zinc during this time.

Also Read: 10 Best Zinc Rich Foods

Yoga for better mobility

Yoga is more than just an exercise. It develops mobility and helps in relieving muscles. Yoga during pregnancy offers numerous physical and emotional benefits. Yoga prepares the body for the physical demands of labor and delivery. Prenatal yoga can reduce common pregnancy discomforts such as back pain, swelling, and leg cramps. Get help of a good trainer and make routines for pregnancy yoga asanas. Get here more about yoga benefits.

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Have a balanced diet

A balanced diet is crucial to ensure that the body receives all the essential nutrients needed for fetal growth and development. Ensure that it includes nutrients like folic acid, iron, calcium, and protein. All these are vital for the baby’s brain, bone, and organ development. A balanced diet comprises all the elements on plate.

Practice mental wellness

Mental wellness means managing stress, anxiety, and emotional changes in a more controlled way. It helps to maintain hormonal balance and reduce the risk of pregnancy complications such as preterm labor or high blood pressure. Positive mental health improves sleep quality, energy levels, and health of the baby. Practices meditation, mindfulness, and relaxation exercises to achieve emotional stability and reduce anxiety during pregnancy. It is a way to increase the with the baby.

Practice good hygiene

Good hygiene is very important for both the mother’s and baby’s health. Hygiene has an inverse relation with infections, which reduces the chances of complications like preterm labor or gestational diabetes. Do taje care on personal hygiene like regular handwashing, vaginal hygiene and cleaning body parts. It reduces the risk of germs and bacteria, and prevent urinary tract infections (UTIs) and yeast infections.

Educate yourself

Proper knowledge during pregnancy is essential. It helps to make informed decisions about health, nutrition, and goodness. Women should know how the changes happen in the body, and prepare for childbirth. It is better to read books on such such topics, or you will get infos on internet. The mother can make better choices regarding diet, exercise, and prenatal care.

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Pregnancy Don’ts

Avoid smoking and alcohol

Smoking and alcohol during pregnancy can have severe ramifications. It harms both the mother and baby. You know smoking reduces oxygen supply and increasing the risk of low birth weight, premature birth, miscarriage, and Sudden Infant Death Syndrome (SIDS). Alcohol, on the other hand, can lead to Fetal Alcohol Spectrum Disorders (FASD). It increases the chances of developmental delays, learning disabilities, and physical abnormalities.

Don’t consume unpasteurized foods

Unpasteurized foods mean risk of bacterias. Harmful bacteria like Listeria, Salmonella, and E. coli can cause foodborne illnesses. You may have fever, vomiting, and diarrhea – all are not good for both the mother and baby.

Limit caffeine intake

Excessive caffeine can negatively affect anyone, especially a pregnant woman. Caffeine crosses the placenta and impacts the baby’s developing metabolism. There remains risk of miscarriage, preterm birth, and low birth weight due to caffeine intake. So, choosing healthy drinks like herbal tea, ginger tea and chamomile tea would be a better idea. Herbal tea benefits can positively impact a mom’s health.

Don’t skip prenatal appointments

Prenatal appointments are crucial for the health of both. Doctors monitor the baby’s growth and detect any potential complications. Timely check-ups ensure the pregnancy is progressing smoothly. Regular check-ups include important screenings, ultrasounds, and vaccinations.

Avoid raw or undercooked foods

Raw or undercooked foods during pregnancy again expose the mother and baby duo to harmful bacteria and parasites. These pathogens can cause foodborne illnesses. You may get fever, vomiting, and diarrhea in this case. Don’t let your food be undercooked to turn it into severe cases. This may result in miscarriage, stillbirth, preterm labor, or infections in the newborn.

Don’t lift heavy objects

Heavy objects can strain the back and abdominal muscles during pregnancy. It increases the risk of injury and complications. You may get back pain, muscle strain, or even cause uterine contractions. This kind of hard labour raises the risk of preterm labor or miscarriage, especially in early pregnancy. Get help from others and avoid heavy lifting to ensure maternal and fetal safety.

Avoid stress and anxiety

Stress and anxiety have links to hormonal imbalances. It increases the risk of preterm labor and complications like preeclampsia. Stress is not good for anyone, so do for a would be mom. It impacts fetal brain development and immune function. Do try yoga, meditation and breathing exercises to keep all these away.

Don’t use unsafe medications

It is a crucial time and any kind of unsafe medications can have severe results. Always pre consult with your doctor and obey their advice. Certain drugs may cross the placenta and lead to birth defects and developmental delays. Some medications can affect fetal growth or can disrupt hormonal balance.

Avoid sleeping on your back

Sleeping on your back may not be a good thing especially in the second and third trimesters. It can compress the inferior vena cava, a major blood vessel. It reduces the chances of blood flow to the heart and baby. Try for side sleeping instead, particularly on the left side. It improves blood circulation and is good for optimal fetal growth.

Stay away from toxic chemicals

Exposure to toxic chemicals during pregnancy is not good. It can have harmful effects on both the mother and baby. These chemicals are basically found in household cleaners, pesticides, paints, and some personal care products. Avoid such products during this period.

What should I eat while I’m pregnant?

Eat nutrient-dense foods throughout your pregnancy to support the growth of your unborn child as well as your own health. Add A2 ghee, bilona ghee, and cow ghee for healthy fats. A2 ghee has amazing nutritional benefits. Eat almonds, makhana, and dry fruits for energy and essential nutrients. Makhana is especially good for female health. Add flax, chia, and pumpkin seeds to your meals for fiber and omega-3. Drink amla juice, aloe vera juice, and wheat grass juice to get vitamins. Use cold-pressed oil, sesame oil, and coconut oil when cooking. For antioxidants and relaxation, sip on green tea, chamomile tea, and turmeric tea. For a well-rounded diet, include honey, herbal powder, and healthy millet.

Also Read: Healthy Snacks for Pregnant Women