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Ten tips for a healthy pregnancy

Pregnancy can make a woman feel wonderful. One should take good care during pregnancy to ensure wellness of both self and the new baby growing inside.

“A mother’s joy begins when new life is stirring inside _ _ when a tiny heart beat is heard for the very first time and a playful kick reminds her that she is never alone.

  1. Pregnant mom should learn as much as possible about the wonderful ways of how her body is changing and how her baby is growing inside.
  2. It is advisable to talk to mother, friends and other moms about their pregnancy, labor and birth.
  3. Reading good books, watching videos and attending classes on normal pregnancy and child birth will help a lot.
Here are 10 very interesting tips for a Healthy pregnancy :

TIP-1

  1. Eat five to six well balanced meals a day.
  2. Due to hormonal changes in the body pregnant women cannot eat heavy meals, therefore splitting the food into small portions.
  3. Eat well – balanced diet, paying attention to the recommendation of the food pyramid.
  4. Drink more milk, foods that substitute for milk
  5. Eat a little extra protein.
  6. Take several servings of fresh fruits and vegetables every day.
  7. Vegetable and fresh fruit juice also will help to reduce the oxidative stress.

Recommendations on nutrition, vitamins, minerals and other common – sense tips that can lead to a happier, healthier and more vital pregnancy.

1.Zinc:

Zinc is critical for two reasons

  1. Proper growth and development of the fetus.
  2. For developing a healthy immune system.

Inadequate Zinc is most common and problematic deficiency during pregnancy.
Inadequate Zinc can even cause immune deficiency in the next generation (i.e. in grand child) as well.

  1. Atleast get 15 milligrams per day of Zinc in the diet.
  2. Zinc is found rich in high protein foods such as meat and beans.

1.Folic Acid

Getting enough folic acid is critical both before and during pregnancy.

  1. Proper amount of folic acid assures proper growth and  prevents birth defects.

Folic acid is rich in deep green leafy vegetables.

  1. Pregnant women should get at least 400 to 800 micrograms per day.

3.Magnesium

  1. Magnesium is critical for more than 300 body functions.
  2. It helps one to feel a lot healthier.
  3. Magnesium deficiency can increase the possibility of high blood pressure and seizures during pregnancy, a condition known as eclampria.
  4. Taking proper amount of magnesium a day helps to decrease leg cramps and constipation, which are often experienced during pregnancy.
  5. Take 200 milligrams of magnesium in the glycinate form daily.
  6. Whole grains, green leafy, other vegetables and nuts are good sources of magnesium.

4.B Vitamins

  1. B vitamins are critical for energy, mental clarity and to prevent depression.
  2. These help to reduce pregnancy related complications like gestational diabetes.
  3. For all the soon to be moms take ~ 25 to 50 milligrams a day of B vitamins and  plenty of B12 for normal nerve function.
  4. Taking 200 milligrams of vitamins B6 a day can improve health of women suffering from diabetes.
  5. Only women suffering from gestational diabetes should take high levels of B vitamins and should drop to 100 mgs per day during the last month.

Fish oils

  1. Human brain is predominantly made of DHA (essential fatty acid in fish oils)
  2. Fish oils critical for pregnant women such that their baby can develop healthy and optimal brain tissue.
  3. DHA decreases risk of post partum depression.

Calcium

  1. Most essential for both the pregnant women and the developing child in the womb.
  2. Pregnant women should ingest 1500 milligrams of calcium per day.
  3. It is best to take in night in liquid or chewable form.
  4. Many calcium tablets are simply chalk and do not dissolve in the stomach and therefore are not absorbed properly.
  5. Each cup of milk or yogurt contains 400mgs of calcium.

Iron

  1. 18 to 36 mgs of iron per day are helpful.
  2. Iron deficiency can also sometimes lead to infertility
  3. If proper iron is not taken, pregnant women can face risk for anemia, fatigue, poor memory and decreased immune function.
These tips regarding nutrients, minerals and supplements are very important for a gestating mother.

Tip-2

  1. Take a prenatal vitamin each day as directed by obstretician.
  2. Multivitamin with folic acid daily prior to conception and throughout pregnancy, play a critical role in early development of the brain and spinal chord.

Tip-3

  1. Drink plenty of liquids, at least eight to ten glasses a day.
  2. When pregnant, blood volume can increase to about 30% and pregnant women can easily become dehydrated.
  3. If mouth and lips are dry, drink more liquids!
  4. Adequate salt is also helpful in preventing dehydration. (If fluid retention problems are there then avoid salt).
  5. This tip for healthy pregnancy is useful to help overcome constipation, digestion problems and to reduce oxidative stress.

Tip-4

Stay active!

  1. Practice yoga, meditation or deep breathing exercises.
  2. Try 30 minutes of exercise at a moderate pace on most days.
  3. Walk in cool, shaded areas or indoor in order to prevent over heating.

Tip-5

  1. Try to minimize the stress in life during pregnancy.
  2. Stress management techniques such as slow deep breathing and relaxing various muscle groups will help pregnant woman when she feels she is under stress.

Tip-6

  1. Avoid substances that are dangerous for the pregnancy and the baby.
  2. Cigarettes, alcohol, street drugs are the things to be avoided.
  3. Don’t take any medicines, even over the counter medications during pregnancy.
  4. Avoid caffeine in take and artificial coloring agents and sodas.

Tip-7

  1. Get plenty of rest.
  2. Get adequate sleep at least eight hours in the night.
  3. If there are sleep disturbances during the night, try to take naps during the day.

Tip-8

  1. Wear comfortable, non restricting shoes and put feet up several times a day to prevent fatigue and swelling of feet, legs and ankles.

Tip-9

  1. Visit the doctor (health care provider) at least once in  a month after getting pregnant initially
  2. There on from 2nd and 3rd trimester, make it a point to visit the doctor upon advice (say once in 15 days or week).
  3. Never neglect a doctor’s appointment.
  4. Get Hormonal analysis, blood tests and blood sugar levels monitored at regular intervals.
  5. Take necessary medication and injections (immunizations) as suggested by health care provider.

Tip-10

Message to the pregnant women.

  1. Enjoy this special time in life!  Your partner, your family and friends can help make the most of this wonderful transition.  Have confidence in your body’s ability to grow, nourish, and give birth to this baby.