Simple Tips for Healthy Pregnancy

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.