It is a must to take right care and precautions in order to have a healthy pregnancy and a healthy baby. Here are top 12 pregnancy dos which women can follow.Pregnancy is a very delicate stage in a woman’s life when she needs to take care of her health and the health of her baby as well. It is a period in her life when she needs to be alert, aware and careful in all her physical and mental activities as she needs to nurture herself and the growing life within.
Here are a few dos and don’ts that need to be considered for a
healthy pregnancy to nurture the growing life within.
1. Polishing the Diet for Pregnancy
During pregnancy, the intake of foods rich in proteins, vitamins, and minerals like folic acid must be increased. Even calories need to be increased for more energy. In the first trimester, the calorie intake should go up by 300 and additional 150 in the
third trimester. If the eating habits are poor, then the switch has to be made for a healthier diet for the baby’s health. The diet must be increased adequately but not extremely. These calories are about correct for both overweight and underweight for women in pregnancy, keeping the weight gain goal in mind.
2. Including Prenatal Vitamin and Minerals in the Diet
Due to
morning sickness and food aversions, women in pregnancy do not always get a well balanced diet. Thus, it becomes essential to add minerals and
vitamin supplements to ensure that the mother and the foetus get the nutrition required. When planning pregnancy, ensure that there is an intake of 400 mcg of folic acid, which must be increased to 600 mcg upon pregnancy. Lack of folate - a vitamin B with folic acid causes birth defects in the neural tube and this is mostly the cause of the much detested Spina Bifidia which occurs in one of every 1000 newborns. The recommended dosages of vitamin supplements in this article are provided for the information purpose only. Note that while planning a pregnancy and during pregnancy women must take the vitamin supplements according to an obstetrician’s prescription.
Another nutrient that also prevents neural tube birth defects (NTDs) is choline. In pregnancy, 450 mg of choline per day is recommended. Choline is not found in most vitamins and therefore, must be obtained by eating choline rich foods.
The requirements of a woman’s body changes as pregnancy advances. In the later stages iron and
calcium supplements need to be taken. Vitamin D supplement is recommended by doctors throughout pregnancy.
Pregnant women with special health conditions as gestational diabetes, diabetes, anemia or women who are staunch vegetarians or those who have given birth to low-weight babies must consult their doctors or registered dieticians for additional supplement and diets.
Women who throw-up their vitamins during morning sickness may take chewable supplements that may be mixed with water. Be careful not overdose your supplements as that too may cause an imbalance or harm the babies development. It is best to discuss the supplements and vitamin intake and dosage with the doctor.
3. Avoid Dieting
Dieting is harmful to both the mother and child during pregnancy. This is a time calories have to be increased systematically not reduced. Also dieting cause loss of iron, folate, and other required minerals and vitamins during pregnancy.
4. Avoiding Excessive Weight Gain
It is important to gain weight, but gradually. The least amount of recommended weight in the first trimester should range between 1 to 5 pounds. Thereon, in the second and the third trimester, a gain of 1 pound a week is advised. The prescribed weight gain may vary if the mother is carrying twins.
5. Eating Smaller and Frequent Meals
It may get uncomfortable for women in pregnancy to take large meals due to nausea, heartburn, food aversions or indigestion. In such cases taking five to six small meals is recommended. As the pregnancy progresses and with it the size of the foetus takes up more space in the stomach, it becomes impossible for the mother to take large meals anyway.
A mother should form her own eating pattern and meet her nutritional needs instead of matching the eating timings of the rest of the family members.
6. Drinking Water
It is recommended to drink at least six to eight glasses of water of an 8 ounce glass, which measures to 48-64 fluid ounces. Additional 8 ounces of water is recommended for an hour of light movement.
7. Connecting With the Baby Daily
An expecting mother should spare roughly about five to ten minutes per day to think about the baby. She may make time when she wakes-up in the morning or then just before sleeping, or both. Sitting quietly with hands on belly, the mother should focus on her breathing and think good pleasant thoughts about the baby, baby’s future, dreams, hopes and aspirations. This is a great way to connect and bond with the baby.
8. Getting Relief from Morning Sickness
Morning sickness is not limited to the mornings and may last all day long. Milder case of morning sickness may be treated with shift in dietary habits such as eating smaller but frequent meals and eating blander and room temperature foods. In some cases ginger seems to be helpful while yet others use acupressure bands. If none of these work then consult your doctor about taking B6 or anti-nausea medicines.
9. Taking Power Naps
During pregnancy, an expecting mother may be exceptionally fatigued. If she is a working woman too, then perhaps sneaking out 15 minutes for snooze in a no-traffic area in the place of work may be very helpful.
10. Taking Brisk Walks
Taking 15 to 20 minutes of brisk walks help to rev-up the energy levels.
11. Having Sex during Pregnancy
It is okay to have sex during the first trimester of pregnancy if health allows. It is safe and harmless to the baby as the amniotic sac and strong uterus muscles protect the baby and the thick mucus plug seals and guards the cervix against infection. Having sex during pregnancy can help to strengthen the bond of love between the couple.
12. Talking to the Spouse about Parenting
It is a good time to think about the values and thought processes you would like to introduce to the new life. Taking a sheet of paper each and jotting down points that you may want your child to imbibe or never imbibe may be a good way to start. Then together discussing which behaviours you both would like to keep in yourselves and which need to be changed may be a very effective way of starting out your early and positive parental roles.
Pregnancy is a phase that every woman should enjoy and think of as a time to connect with the newborn. An expecting mother needs to think, feel and do right to herself and thus the child as much as the health allows. Pregnancy is a long but a rewarding phase if proper care in food intake, rest, weight gain and doctor consultations or any new changes including in the diet and medications are taken. Pregnancy is not a single effort but teamwork. With changes in the sleeping and eating patterns and doctor visits and the involvement of a father plays a vital role in a healthy pregnancy.
How to take right care during pregnancy? Why is it important to take right care during pregnancy? What should pregnant women avoid doing? Discuss here. 
