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Ways to Stay Healthy During Pregnancy in 2024

For those who have been longing to enter the journey of parenthood, getting a positive pregnancy test is undoubtedly the most surreal moment of their life. Pregnancy brings a rollercoaster of varying emotions, from joy, happiness, and excitement to worries and nervousness. Where there is no doubt in the fact that both parents-to-be are together in this journey, it is more challenging for the expectant mother to adapt to the new changes occurring throughout her body. Mothers must also be careful with their diet, environment, and mental health in addition to physical well-being.

In this life-altering period, your body requires special attention and care to ensure your health and baby’s health. Here are six ways that will help you stay healthy during pregnancy. 

  1. Regular Prenatal Check-ups and Medical Care

Pregnancy brings different changes in the body, including low immunity, which makes the mother more susceptible to urinary tract infections, the common cold, the flu, and even dental plaques! Therefore, mothers should be more cautious and report to their OBGYN as soon as they notice signs and symptoms such as persistent toothache or itching in the genital area. It is equally essential to address dental issues promptly, especially if it is a persistent toothache. An early check-up with a dentist is advisable. While most toothaches are treatable with an OTC painkiller, some necessitate the need for a root canal while pregnant, which has now proven to be a safe procedure. 

Prenatal check-ups and timely appointments have the most pivotal role in safeguarding the health of the baby and mother. In booking an appointment, your doctor will do a pregnancy test to confirm the viability of the fetus and then move on to other tests, including ultrasounds, blood tests, and physical examinations to record your blood pressure, temperature, BMI, and other parameters defining your current and expected health status. If there are no complicating factors found on your first check-up, most OBGYNS will schedule your appointments; 

  • Every four weeks for the first 28 weeks of pregnancy, followed by fortnightly check-ups until 36 weeks of pregnancy. 

Every check-up monitors the growth and development of the baby by checking fetal movement, heartbeat, and size measurements through ultrasound scans. Moreover, prenatal check-ups allow for the management of any pre-existing health condition that the mother may have, such as diabetes, hypertension, thrombosis, or asthma. 

  1. Nourishing Your Body with a Balanced Diet

As an expectant mother, you must make all the efforts to ensure the consumption of a balanced yet nutritious and caloric-rich diet. It is advised for pregnant women to increase their caloric intake by an additional 300-400 calories per day. While you could give in to your cravings sometimes, it is essential to be mindful of what is on your plate. Try to consume more whole foods rich in fiber, whole grains, and protein. 

You could add as many vegetables as you like and have plenty of water to avoid the common complaint of constipation during pregnancy. Fruits are good sources of sugar and carbohydrates, but stay moderate with them since your blood sugar levels must be in optimal range. It is essential to incorporate foods in a diet that are rich in iron, such as tofu and red meat. It is also advised to keep an eye on your caffeine consumption and limit it to around 2 cups of coffee a day. Be careful to follow good hygiene practices while storing prepared food and avoid soft cheeses, pate, raw eggs, and sushi. 

  1. Staying Active and Safe Exercise Practices

Pregnant women are encouraged to do a minimum of thirty to forty minutes of physical activity every day. It does not have to be heavy weight lifting necessarily or running 5 miles. Moderate-intensity workouts will do the job. You may consult your OBGYN about the best sort of physical activity for you. It may be swimming, cycling, brisk walking or yoga. It is best to avoid workouts that could potentially injure your abdomen or back, such as contact sports or high-impact activities. Kegel exercise is recommended for women in their second or third trimester. It strengthens the pelvic floor muscles, which support your uterus, bladder, and bowel. It helps in making vaginal delivery easy and prevents postpartum complications of incontinence.

  1. Prioritizing Prenatal Vitamins and Supplements

Regardless of how good, balanced, or nutritious your pregnancy diet may be, there are hidden vitamin and mineral deficiencies for which dietary supplements alone are not sufficient. Moreover, during pregnancy, your body’s demand increases and exceeds your previous stores of vitamins. It is for this reason that you must take your prenatal supplements religiously and timely. Here are some prenatal supplements that every pregnant woman needs; 

  • Folic acid to prevent neural tube defects
  • Calcium and vitamin D strengthen bones and prevent neonatal rickets.
  • Iron to prevent anemia
  • Iodine for baby’s normal brain development
  1. Monitoring Weight Gain and Hydration

While having a good nutritious diet should be your top priority, you must also keep an eye on your weight gain. Excessive weight gain can lead to the vast majority of maternal and fetal complications. It can lead to gestational diabetes, higher risk for cesarean section, preterm birth, and shoulder dystocia. However, being underweight can also cause problems, leading to low-weight babies and stillbirths. 

Your OBGYN can calculate the range of healthy and safe weight gain according to your BMI; however, on average, the recommended weight gain is between 10 to 15 kgs. Strict dieting or intense workouts to lose weight is not recommended during pregnancy. Good hydration can keep your blood pressure, bowel movements, and kidneys healthy and safe from infections. Drink at least 64 ounces or eight glasses of water a day.

  1. Stress Management and Mental Health Support

Preparing for your baby’s arrival is the most exciting time, but it is okay to have some worries and fears about what’s coming and the uncertainties. Along with various challenges put forth by pregnancy itself, your mental health can be affected. Therefore, you must keep your stress and anxiety levels in check while taking care of your physical health. Have realistic expectations from yourself, spend time with people who relax you, and make connections with other expectant parents who are in the same boat as you! Make sure you are resting enough and eating healthy. If you have a low mood that lasts longer than two weeks, it is suggested to see your OBGYN or midwife. 

Conclusion

Undoubtedly, pregnancy is the most beautiful and miraculous experience for a woman. For nine months, mothers are not only impacting their health with every choice they make, but they are also responsible for their unborn child’s development and growth. The anticipation of your newborn coming into this world is exciting and stressful at the same time. In addition to the tips mentioned above, fostering a strong support network, managing stress levels, and keeping your emotions in check are vital. A healthy mother can nurture a healthy baby. 

Cary Grant
Cary Grant
Cary Grant, the enigmatic wordsmith hailing from the UK, is a literary maestro known for unraveling the intricacies of life's myriad questions. With a flair for delving into countless niches, Grant captivates readers with his insightful perspectives on issues that resonate with millions. His prose, a symphony of wit and wisdom, transcends boundaries, offering a unique lens into the diverse tapestry of human curiosity. Whether exploring the complexities of culture, unraveling philosophical conundrums, or addressing the everyday mysteries that perplex us all, Cary Grant's literary prowess transforms the ordinary into extraordinary, making him a beacon of intellectual exploration.

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