Maintaining your proper health and well-being during the 9 months of pregnancy isn’t just important for you but equally important for the health of your baby as well. Maintaining a proper diet, fitness, mental well-being, and keeping yourself active during pregnancy is not always a smooth journey. It is natural to gain 1 pound per week during the last 2 trimesters of pregnancy and 3 to 4 pounds during the first trimester.
Many women get conscious of their increasing weight and they restrain themselves from eating which can result in weakness. Now that you are pregnant, you need to maintain a healthy and active lifestyle. In this article, we’ll be going to discuss how you have to maintain your diet and lifestyle to maintain your health during pregnancy. So, stick around till the end of this article because these tips and recommendations can be of great importance if you are pregnant. Let’s dig into the details of a healthy pregnancy.
Diet you should follow to maintain a healthy pregnancy
First thing first, your diet plays a significant role in maintaining a healthy pregnancy. Eating food full of nutrients leads to the better brain development of the baby and good birth weight. I cannot stress enough how important it is to maintain a balanced diet that is rich in nutrients to maintain a healthy pregnancy. It is understood that now have to fulfil the requirement of nutrition for the baby as well. For this reason, the intake of a well-balanced diet has to be ensured.
A well-balanced diet is one which includes a balanced ratio of all the proteins, vitamin, and other nutrients that your body needs to function properly during pregnancy. It is recommended to take a proper diet that has vitamins, rich-iron, folic acid, whole grains, and calcium. Now let us see a list of food that will help you have a seamless pregnancy experience.
Foods that you should eat to maintain a healthy pregnancy
If you’re pregnant, you are being advised to add these things to your diet as soon as possible.
- Broccoli (source of vitamin A, B, C, and folic acid).
- Sweet potato and baked potato (high in vitamin A and C)
- Bran cereals (source of high fibre)
- Fish, chicken, and turkey (low-fat proteins)
- Fortified cereals (good source of iron)
- Green and red peppers (source of vitamin A, C, and folic acid).
- Spinach and lettuce (a good source of vitamins and folic acid).
- Vegetable juice (essential vitamins and sodium)
- Whole wheat bread (folic acid, fibre, and vitamins).
- Orange juice (good source of vitamin c)
Foods that you should not eat
Here is a list of foods that you should not eat to maintain your safe pregnancy.
- Raw and uncooked meat or eggs.
- Excessive processed food
- Food with preservatives.
- Unpasteurized dairy products.
- Mercury (certain fish with high mercury level)
- Excessive caffeine intake.
- Energy drinks.
- Organ meat (it contains too much animal vitamin A)
These were a few foods/beverages that you should and you should not eat while you are pregnant. Now let’s see a few more details
- Essential Nutrition Actions
- Delayed umbilical cord clamping for improved maternal and infant health and nutrition outcomes
Exercises that you should follow to maintain your healthy pregnancy
Another important factor that has a lot to say in maintaining a healthy pregnancy is your fitness. Adequate exercises are not just good for maintaining a healthy weight during pregnancy but also help you to remain fit and active during the whole pregnancy. Mild exercises are always better because they strengthen your body and also, they quite easy moves that you can do on regular basis at your home. Let’s see what are they.
Keep your body in movement
Being pregnant doesn’t mean that you have to be bedridden. To attain more energy and less pain, you should keep your body in movement. This will reduce your backaches and joints pain. Moreover, it is found that women who keep their bodies in movement during their pregnancy are more like to get their pre-pregnancy bodies earlier than those who don’t.
Another important thing that keeps your body fit during pregnancy is a brisk walk. It has countless benefits including boosting your immune system and helps in detoxifying your body. It also helps to keep your body weight balanced and increases blood flow throughout the body.
Swimming and water workouts
Swimming and water workouts during pregnancy do wonders in relieving the pressure that you feel in your pelvic region and spine. But make sure while performing water workouts that the amount of chlorine should not have to be too high. A high amount of chlorine can increase the risks of miscarriage.
Modified yoga and modified Pilates
Yoga is said to be the best therapy to release frustration and providing relaxation to body muscles. It also provides flexibility to body muscles and also increases their strength. For pregnant women, you can find modified yoga exercises that are modified for the ease of pregnant ladies. You can either join in-person yoga classes or learn about it online, it all depends on your feasibility.
These are a few physical activities that can prove to be helpful during your pregnancy. Strictly avoid rigorous activities that involve the chances of injury
Important tips to maintain a healthy pregnancy
Here are a few other tips that you should keep in mind to make your pregnancy journey a healthier one.
Take proper sleep
When you are bearing a baby, it is extremely important to take good care of your sleeping routine. It is advised to take proper 8 to 10 hours of sleep as your body needs rest during pregnancy. Moreover, try to sleep on your left side to improve blood flow to your uterus.
It is extremely important to fulfil your body water requirements as your body demands more water during pregnancy. At least try to drink 8 to 10 glass of water per day.
Reduce your stress
During your pregnancy, try to avoid things that bring about stress in your life because stress can prove to be deleterious for your health. It can also result in body fatigue that can harmful to your healthy pregnancy.
These were a few tips that will help you to maintain a healthy pregnancy journey. For more such content, stay tuned.