Stay Healthy During Pregnancy

Published on: 11/09/2020

Before your baby arrives, you have to remember to stay healthy throughout the nine months.

If you're pregnant or preparing to be a mother, you may have already heard some basic pregnancy tips from those around you. It's an exciting time, and most pregnant women are naturally drawn towards making healthier lifestyle choices as they wait for their baby's arrival.

Here are some tips to consider to help you achieve a safe and healthy pregnancy: 

1. Eat a Balanced Diet

Your baby eats whatever you eat. Therefore, you need to plan out healthy meals every day. Avoid sugary, salty, fatty, and processed foods.  Make your plate colorful by eating lots of fruits and vegetables, calcium-rich foods, whole grains, and foods low in saturated fat. 

2. Keep Hydrated

The body of a pregnant woman is in need of more water than usual. Make sure you drink more than the usual eight glasses of water every day, and add some more fresh fruit juices. 

3. Take Vitamins

Ensure that you are taking folic acid and calcium, especially on the earlier months (first trimester) of your pregnancy. A standard multivitamin and food can be a great source of these and other necessary vitamins and minerals. You can get folic acid from oranges, spinach, broccoli, and kidney beans. For calcium, get it from milk and yogurt. However, an everyday prenatal multivitamin can help ensure the right amount. It's always best to ask your OB-GYN, or obstetrician-gynecologist about it.

4. Don’t Drink Alcohol

Drinking alcohol will put your baby at a high risk of having a fetal alcohol spectrum disorder (FASD). This disease can cause abnormal facial features,  learning impairments, and behavioral problems. 

During pregnancy, any liquid including alcohol that passes from your blood gets to your baby's blood over the placenta. This alcohol can put harm on your baby's brain development by restricting its cognitive and physical development.

5. Don't Smoke

Smoking is detrimental to you and your baby. It gives you a higher risk of SIDS (sudden infant death syndrome), premature births, miscarriages, and several other unhealthy outcomes. 

6. Avoid Certain Foods

According to the American Pregnancy Association, some foods should not be eaten to avoid potential health risks or complications. These include raw food, deli meat, fish with mercury, fish exposed to industrial pollutants, smoked seafood, cold shellfish, raw eggs, soft cheeses, unpasteurized milk, pate, and unwashed vegetables.

7. Stay Active

Daily exercise or even a simple movement is beneficial for pregnant women. Go for a walk around your area, in a park, or a shopping mall with someone. If you are sitting the entire day, move around at least once an hour. During commercials, when watching TV, get up and move around as well. However, check with your doctor to know the limits of physical activities.

8. Avoid Caffeine

Although drinking vast amounts of caffeine does not cause congenital disabilities, there may be a risk of miscarriage or cause your baby with low birth weight. Caffeine is a chemical present in many foods like chocolate and drinks, including coffee, tea, and soft drinks. Limit your caffeine consumption to 200 mg a day, or, better yet, avoid it at all costs. If you're craving for a caffeinated beverage, try decaf coffee or tea.

9. Reduce Stress

Manage it by avoiding stressful situations. Build your support system by talking to your loved ones. Practice meditation or take yoga classes. Learn stress management techniques such as slow, deep breathing and other relaxation methods.

10. Get Enough Sleep

Have seven to nine hours of sleep every night. Sleep on your left side so your blood flow will improve as well as your child.

This tips can truly help you achieve a worry-free and safe pregnancy.