Having a healthy pregnancy is as simple as it sounds. Incorporating some changes in your lifestyle can lead to a safe and healthy pregnancy. Follow the guidelines for a healthy pregnancy. The minute you announce that you are pregnant, tips on how to have a healthy pregnancy will start pouring in from all over. While it may not be possible for you to follow what each and every one of your well wishers have to say here is a short list of things you must do to have a healthy pregnancy. In this articleFolic AcidDiet and Body WeightSmoking and DrinkingAvoid StressExerciseFolic Acid Folic acid intake is essential before and during early pregnancy. This will ensure proper brain and spinal cord development of your baby. In addition to taking foods rich in folate the natural form of the Vitamin, you must take supplements too. The recommended dosage of Folic acid supplement is 400 micrograms. Food rich in folate includes fortified breads, breakfast cereals, beans, leafy green vegetables and orange juice. Diet and Body Weight It is important to maintain healthy weight during pregnancy. To achieve this you should pay attention to what you eat. You must eat nutritious food every day and stay away from foods which are high in fat and sugar. A healthy diet normally comprises of food from each of the following 5 groups Fruits Vegetables Proteins- beans, chicken and fish Grains and Milk products To have a safe pregnancy it is important to consume caffeine in moderate quantities only. The recommended intake of caffeine per day by pregnant women is up to 12 ounces. In addition to coffee, caffeine is also present in soft drinks, medications and other foods. Hence, it may be worthwhile to read labels on food, drinks and medicine that you may be consuming to figure out how much caffeine you are taking. Whenever possible, substitute caffeine with fruit juice or milk. Smoking and Drinking It is absolutely essential to stop smoking and drinking much before you conceive. In fact even secondhand smoke can harm you and the unborn baby in more ways than one. Smoking itself can make it difficult for you to get pregnant. If you smoke during pregnancy, there are chances of your baby being born prematurely or too small. Smoking also significantly increases the chances of many other complications during pregnancy and Sudden infant death syndrome. Just like smoking drinking too can hamper your chances of conceiving. Consumption of alcohol during or before pregnancy can expose your baby to a number of health issues like: Fetal alcohol syndrome (FAS) - this a combination of both mental and physical defects Heart defects Issues with brain developmentLow birth weight Avoid Stress Too much stress during pregnancy can harm both you and the fetus. High level of physical and mental stress is known to increase the risk of preterm labor and low birth weight. Although easier said than done, it is important that you take measures to manage stress as soon as you realise that you are pregnant. Start by trying to identify what is stressing you out. Seek the support of your partner, friends or family. Practice relaxation techniques like deep breathing. Exercise Being pregnant does not mean that you stop exercising. To have a healthy pregnancy exercising for 30 minutes every day is very useful. It will ensure that you maintain weight, remain fit and fight stress. However, during pregnancy you must consult your doctor before choosing any form of exercise. Some good exercise options before and during pregnancy include yoga, walking and swimming. To have a healthy pregnancy you need to remain positive and stress free as far as possible. All that you need to do to have a safe and healthy pregnancy is to take care of yourself, exercise regularly, eat right, stop smoking, abstain from drinking and taking unwarranted drugs.
Having a healthy pregnancy is as simple as it sounds. Incorporating some changes in your lifestyle can lead to a safe and healthy pregnancy. Follow the guidelines for a healthy pregnancy. The minute you announce that you are pregnant, tips on how to have a healthy pregnancy will start pouring in from all over. While it may not be possible for you to follow what each and every one of your well wishers have to say here is a short list of things you must do to have a healthy pregnancy.
Folic Acid
Folic acid intake is essential before and during early pregnancy. This will ensure proper brain and spinal cord development of your baby. In addition to taking foods rich in folate the natural form of the Vitamin, you must take supplements too. The recommended dosage of Folic acid supplement is 400 micrograms. Food rich in folate includes fortified breads, breakfast cereals, beans, leafy green vegetables and orange juice.
Diet and Body Weight
It is important to maintain healthy weight during pregnancy. To achieve this you should pay attention to what you eat. You must eat nutritious food every day and stay away from foods which are high in fat and sugar. A healthy diet normally comprises of food from each of the following 5 groups
- Fruits
- Vegetables
- Proteins- beans, chicken and fish
- Grains and
- Milk products
To have a safe pregnancy it is important to consume caffeine in moderate quantities only. The recommended intake of caffeine per day by pregnant women is up to 12 ounces. In addition to coffee, caffeine is also present in soft drinks, medications and other foods. Hence, it may be worthwhile to read labels on food, drinks and medicine that you may be consuming to figure out how much caffeine you are taking. Whenever possible, substitute caffeine with fruit juice or milk.
Smoking and Drinking
It is absolutely essential to stop smoking and drinking much before you conceive. In fact even secondhand smoke can harm you and the unborn baby in more ways than one. Smoking itself can make it difficult for you to get pregnant. If you smoke during pregnancy, there are chances of your baby being born prematurely or too small. Smoking also significantly increases the chances of many other complications during pregnancy and Sudden infant death syndrome.
Just like smoking drinking too can hamper your chances of conceiving. Consumption of alcohol during or before pregnancy can expose your baby to a number of health issues like:
- Fetal alcohol syndrome (FAS) - this a combination of both mental and physical defects
- Heart defects
- Issues with brain development
- Low birth weight
Avoid Stress
Too much stress during pregnancy can harm both you and the fetus. High level of physical and mental stress is known to increase the risk of preterm labor and low birth weight. Although easier said than done, it is important that you take measures to manage stress as soon as you realise that you are pregnant. Start by trying to identify what is stressing you out. Seek the support of your partner, friends or family. Practice relaxation techniques like deep breathing.
Exercise
Being pregnant does not mean that you stop exercising. To have a healthy pregnancy exercising for 30 minutes every day is very useful. It will ensure that you maintain weight, remain fit and fight stress. However, during pregnancy you must consult your doctor before choosing any form of exercise. Some good exercise options before and during pregnancy include yoga, walking and swimming.
To have a healthy pregnancy you need to remain positive and stress free as far as possible. All that you need to do to have a safe and healthy pregnancy is to take care of yourself, exercise regularly, eat right, stop smoking, abstain from drinking and taking unwarranted drugs.
