Trying for a baby? Being healthy
before, during and after pregnancy involves so many different aspects of your
life. You can feel wonderful during your pregnancy if you take good care of
yourself. Increase your odds of a healthy pregnancy by following these sensible
steps to keep yourself in top condition. So, I've compiled a quick list to help
you stay on the healthy side.
Simple
Tips for Healthy Pregnancy
Don't
forget breakfast
Try fortified ready-to-eat or
cooked breakfast cereals with fruit. Fortified cereals have added nutrients,
like calcium. If you are feeling sick, start with whole wheat toast. Eat more
food later in the morning.
Take
prenatal vitamins
Most prenatal supplements contain
more folic acid and iron than you'll find in a standard multivitamin. It's
important to get enough folic acid before conception and during early pregnancy.
Folic acid greatly reduces your baby's risk of developing neural tube birth
defects such as spina bifida. Ideally, you should start taking 400 micrograms
of folic acid at least one month before becoming pregnant. Once your pregnancy
is confirmed, up your daily dose to 600 mcg. You also need to make sure you're
getting enough iron. Your iron requirement increases significantly during
pregnancy, especially during the second and third trimesters.
Exercise
regularly
A good exercise program can give
you the strength and endurance you'll need to carry the weight you gain during
pregnancy, help prevent or ease aches and pains, improve sluggish circulation
in your legs, and help you handle the physical stress of labor. It will also
make getting back into shape after your baby's born much easier. What's more,
exercise is a great way to reduce stress, and some research suggests that
staying active can boost your level of serotonin, a brain chemical linked to
mood. Just remember not to push yourself too hard or let yourself get
overheated or dehydrated. (You'll also need to avoid hot tubs and saunas while
you're pregnant.)
Stop
Smoking
Don't smoke or allow yourself to
be exposed to secondhand smoke. Smoking increases the risk of miscarriage,
growth problems, placental abruption, and premature delivery. Some research has
even linked smoking to an increased risk of having a baby with a cleft lip or
palate.
Get
some rest
Get adequate sleep -- at least
eight hours a night. If you're suffering from sleep disturbances, take naps
during the day and see your physician for advice.
Say
no to alcohol
Don't drink while you're
pregnant: Any alcohol you drink reaches your baby rapidly through your
bloodstream, crossing the placenta, and your baby can end up with higher levels
of blood alcohol than you have.
Take
care of your emotional health
Many women feel like they're on
an emotional roller coaster at one time or another during pregnancy. But if
your mood swings are extreme or interfering with your daily life, you may be
suffering from depression, a relatively common condition. If you've been
feeling low for more than two weeks and nothing seems to lift your spirits — or
if you're feeling particularly anxious — share your feelings with your
caregiver so you can get a referral for professional help.
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