Top 10 Tips For A Healthy Pregnancy
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Having A Healthy Pregnancy In order to grow and deliver a healthy baby, you have to be
healthy yourself. Growing babies require plenty of energy and large sums of vitamins and minerals
to develop properly.
Hence, it�s important to watch what you eat throughout the pregnancy process. Since
giving birth is a very physical feat, it�s a good idea to stay fit and flexible to prepare
yourself.
Exercising will also loosen up tight muscles and provide some relief from pregnancy back
pain. To find out how to have a healthy pregnancy, follow these prenatal care tips.
#1. Adjust Your Sleeping Position
As your baby grows and your body adjusts, it can be difficult to feel comfortable, especially
at night. Sleeping on your back can put extra stress on your body and baby, especially when
it comes to your breathing.
Sleeping on your belly isn�t comfortable either. You might also find comfort by sleeping
in the fetal position. If you need to, feel free to nap to get all the rest your body
needs before your child comes into the world.
#2. Prenatal Exercise
Exercise is essential for a great pregnancy and birth. It�s actually very safe to exercise
while pregnant. In fact, it will help you control your weight, improve circulation,
boost your mood, and give you a good night�s sleep.
Try to get at least 30 minutes of pilates, yoga, walking, or a mild workout every day.
Before trying another exercise, talk to your doctor to make sure you don�t overdo it.
#3. Write up a Birth Plan
As your pregnancy progresses, giving birth can feel daunting. Writing your birthing plan
will allow you to feel more in control of the situation and keep you and your family
on the same page.
Here are a few things to consider in your birth plan:
Who you want present, including children or siblings of the baby Procedures you want to
avoid What positions you prefer for labor and delivery Special clothing you�d like
to wear.
Whether you want music or a special focal point Whether you want pain medications, and
what kind What to do if complications arise.
#4. Practice Kegels
In short, Kegel exercises strengthen the pelvic floor muscles to support your bladder, bowels,
uterus, and vagina.
Here�s how to do Kegels them right:
Start with an empty bladder. Pretend that you�re trying to stop yourself from passing
gas and interrupt the flow of urine at the same time � it�s a sensation of squeezing
and lifting.
If you�re not sure you�ve got it, one way to check is by inserting a clean finger
into your vagina then doing a Kegel. If you feel pressure around your finger, you�re
on the right track.
Hold the pressure for 10 seconds and release for another 10. Practice any time of the day,
while you�re on the couch or sitting at your desk.
#5. Track Your Weight Gain
The saying goes �you�re eating for two�, but it�s not exactly true. How much pregnancy
weight you should gain depends on your body type before getting pregnant:
Average weight mother weight gain: 25 to 35 pounds Underweight moms: 28-40 pounds
Overweight pregnant women: 15-25 pounds
As your belly grows and your center of gravity changes, your feet take on extra pressure.
As such, your favorite shoes probably won�t fit as they should, so replace them for comfortable,
flat shoes.
#7. Skip The Sauna
Being too warm is a bad idea for pregnant women. In fact, a body temperature of 101�
F and above during the first trimester can increase your risk of birth defects.
If you want to head to the sauna, visit one with low-temperature options and speak to
your doctor first.
#8. Eat Folate-Rich Foods
Any doctor will tell you that folate (folic acid) is essential for fetal development and
red blood cell formation. During pregnancy, you�ll have to increase your intake of the
vitamin by 200 mcg daily.
Foods high in folic acid include beans, peas, yeast, soybean, spinach, artichoke, and asparagus.
#9. Cut Caffeine
Simply put, caffeine can worsen your baby�s kicks and punches. Additionally, as a stimulant
and a diuretic, caffeine increases your risk of dehydration.
If quitting caffeine is too hard, wean off the chocolate and coffee and stay below 150
mg � 300 mg of caffeine daily.
#10. Stretch your Legs Before Bed
Nighttime leg cramps are all-to-common during the second and third trimester. You can prevent
them by stretching your calf and foot before bed every night .
Here�s how to do a great stretching routine: To start, stand at arm�s length from a wall,
place your hands on the wall in front of you and move your right foot behind your left
foot.
Slowly bend your left leg forward, keeping your right knee straight and your right heel
on the floor. Hold the stretch for about 30 seconds, being careful to keep your back straight
and your hips forward.
Don�t rotate your feet inward or outward and avoid pointing your toes. Switch legs
and repeat. Afterward, meditate or do some bedtime yoga.
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