Carrying a baby for nine months can be a daunting and exhausting process. Not only do pregnant bodies undergo a range of physical changes, but the emotional turbulence of pregnancy can be profoundly taxing. With this in mind, it is easy to understand why many expectant parents take extra steps to protect and boost their physical and mental well-being, promoting a safe pregnancy and a healthy baby. If you’re expecting, consider the following tips.
Healthy Diet
Giving into unusual pregnancy cravings is part and parcel of the journey. However, specific cravings may indicate nutritional deficiencies. As a rule of thumb, you should eat a variety of fruits, vegetables, whole grains, healthy fats and protein. While you should always listen to your body and eat when you’re hungry, being pregnant doesn’t necessarily mean eating for two. Above all, make healthy choices, up your protein and calcium intake and ask your doctor or midwife for nutritional advice when needed.
Prenatal Vitamins
Along with a healthy diet, many expectant mothers take prenatal vitamins to help prevent congenital disabilities such as spina bifida. The most common supplement for pregnant women is folic acid, vital for healthy growth and development. You may also wish to take iron, calcium, and iodine. Fortunately, you can purchase prenatal multivitamins that feature a variety of minerals and nutrients, including vitamins D, C, E, and B. Remember, always take prenatal vitamins in accordance with your doctor’s advice.
Foods To Avoid
Unfortunately, there are some foods you should avoid during pregnancy, regardless of how much you crave them. Mould-ripened soft cheeses, unpasteurised milk products, undercooked meat, fish, and eggs may all contain harmful bacteria such as salmonella and listeria, putting you at risk of food poisoning and your baby at risk of intrauterine infections. To be safe, steer clear of raw fish sushi, rare steak, homemade mayonnaise, cake batter and any other animal products that haven’t been thoroughly cooked.
Gentle Exercise
Although you may feel utterly exhausted, even during your first two trimesters, a spot of gentle exercise does wonders. While healthy weight gain during pregnancy is normal and expected, healthy eating and physical activity could reduce the risk of gestational diabetes, preeclampsia and delivery complications. Furthermore, staying active may help alleviate morning sickness symptoms and ease pregnancy-related back pain. Try low-intensity, low-impact group activities such as walking, swimming, yoga and aquanatal aerobics.
Reduce Stress
It’s natural to experience a degree of anxiety when you’re expecting. As soon as you go into “nesting mode”, you’ll likely start worrying about little things, such as whether or not you bought the right baby car seat or what to do if you run out of diapers. Excess stress can exacerbate negative pregnancy symptoms, such as troubled sleep and high blood pressure, so taking necessary steps to reduce stress where possible could be highly beneficial. For instance, consider taking early maternity leave and speak to a professional if your anxiety becomes uncontrollable.
Mental Health
Your mental well-being is equally important as your physical health. Although experiencing mood swings during pregnancy is entirely normal, excess stress and hormonal changes may take a toll on your mental health. In high-income countries, around 15% of pregnant women experience antenatal and postnatal depression, often categorised by persistent low mood, anxiety, irritability and anger. Never be afraid of reaching out if you experience these symptoms during pregnancy – confide in a friend or relative and speak with your doctor or midwife.
Plenty Of Sleep
Lack of sleep during pregnancy has been linked to a number of issues, such as labour complications and high blood pressure. Unfortunately, getting a good night’s sleep is near impossible when you’re experiencing pregnancy-related pain, discomfort and hormonal changes. However, you can tackle insomnia by avoiding caffeine throughout the day and improving your nighttime comfort with an ergonomic pregnancy pillow.
Avoid Smoking And Alcohol
The dangers of smoking and consuming alcohol whilst pregnant cannot be overstated, as stated in this article. Smoking puts you at risk of miscarriage and premature labour and significantly increases the likelihood of your baby being born with defects such as clubfoot and cleft palate. While it was previously considered safe to consume alcohol in very small amounts during pregnancy, experts now advise complete abstinence. Among other things, alcohol consumption during pregnancy can put your baby at risk of foetal alcohol spectrum disorder (FASD).
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