10 Ways to Stay Healthy During Pregnancy + Bonus

 

10 Ways to Stay Healthy During Pregnancy + Bonus

Here are 12 Ways to Stay Healthy During Pregnancy from Dr. Jhonson.

1. Eat healthy food.

It is especially important for pregnant women to eat healthy foods. Babies need nutrients to grow healthy and strong in the womb. Eat lots of colorful fruits and vegetables, whole grains, foods rich in calcium, and foods low in saturated fat.

2. Take prenatal vitamins daily.

Taking a daily prenatal multivitamin can help ensure you get the right amount of key nutrients you and your baby need during pregnancy. These include folic acid, iron and calcium.

3. Stay hydrated.

A pregnant woman's body needs more water than before pregnancy. Aim for at least 8 cups per day.

4. Get a prenatal health check-up.

Women should get regular prenatal care from their health care provider. Mothers who do not receive regular prenatal care are much more likely to have babies with low birth weight or other complications. If possible, consider group antenatal care.

5. Avoid certain foods.

There are certain foods that women should not eat during pregnancy. Do not eat:

• raw meat
• Liver, sushi, raw egg (with mayonnaise)
• Soft Cheese (Feta, Brie)
• unpasteurized milk
• Raw and unpasteurized animal products can cause food poisoning. 

Some fish, even cooked, can be harmful to a growing baby because of their high mercury content.

6. Do not drink alcohol.

Avoid drinking alcohol before and during pregnancy and while breastfeeding. Drinking alcohol increases the risk of having a baby with Fetal Alcohol Spectrum Disorder (FASD). FASD can cause abnormal facial features, severe learning difficulties, and behavioral problems.

Alcohol can affect the health of the baby in the early stages of pregnancy, before a woman even knows she is pregnant. Therefore, women of childbearing potential should not drink alcohol.

7. Do not smoke.

Smoking is unhealthy for you and your unborn baby. This increases the risk of Sudden Infant Death Syndrome (SIDS), premature birth, miscarriage and other adverse outcomes.

8. Exercising.

Exercising every day or staying active in another way can help you stay healthy during pregnancy. Talk to your doctor to find out how much physical activity is right for you.

9. Get a flu shot.

The flu can make a pregnant woman very sick and increase the risk of complications for the baby. 

A flu shot can help protect you from serious illness and protect your baby after birth. Ask your doctor about getting a flu shot.

10. Get enough sleep.

Getting enough sleep (7-9 hours) is important for you and your baby. Try sleeping on your left side to improve blood flow.

11. Reduce your stress.

Reducing stress is important for improving childbirth outcomes. Pregnant women should avoid stressful situations as much as possible. Recruit your loved ones to help you manage the stress of your life.

12. Plan the right time for pregnancy.

"Choosing to get pregnant at a time when you feel most healthy increases your chances of having a healthy pregnancy and a healthy birth," says Dr. Meadows.

This means that a woman should not only check her health before becoming pregnant, but also consider her age before becoming pregnant. 

Mothers with children at an earlier age (before age 16) or at a later age (age 40 or older) are at greater risk of premature birth. Also, women who get pregnant again too soon (less than 18 months between births) are much more likely to give birth prematurely.