5 Things You Can Do for A Healthy and Stress-Free Pregnancy
Pregnancy brings great joy to a woman but can also be accompanied by anxiety concerning the health of the baby. There are several changes in the body and so many dos and don’ts for a safe pregnancy. Hence, each step of this beautiful journey also brings hurdles and challenges for the mother-to-be. However, with the right precautions and healthy lifestyle choices, your pregnancy can be smooth and hassle-free. Listening to your body and focusing on physical and mental health is essential during this period. Making healthy lifestyle choices and monitoring your body throughout the journey is the best way to ensure that you and your baby are safe and sound. Here are 5 things you can do to help your pregnancy be healthy and stress-free!
- Pregnancy is a beautiful phase of life but is accompanied by its own set of challenges. These include physical changes and hormonal imbalances that lead to aches, pains, and mood swings.
- Pregnant women often worry about making the right lifestyle choices for their baby. This becomes even more difficult in the middle of a pandemic filled with uncertainties.
- The best way to ensure a smooth pregnancy is to follow a doctor-approved lifestyle with a few steps to maintain a healthy diet and weight.
- You must also track any changes in your body and have open communication with your gynecologist for a safe and stress-free pregnancy.
5 Steps to A Healthy and Stress-Free Pregnancy
1. Avoid Certain Foods During Pregnancy
As soon as you know that you are pregnant, you need to pay utmost attention to your diet. Here are some foods that you should avoid throughout your pregnancy:
- Raw meat, seafood, or eggs – These foods pose a high risk of bacterial and parasitic infections that can cause a miscarriage or harm the foetus. Instead, stick with fully cooked meats and eggs that are hot at the time of consumption.
- Unpasteurized milk, cheese, or juices – Unpasteurized dairy items and pre-made salads or juices pose a high risk of listeria and salmonella poisoning. Both of these infections can affect your baby’s health. So stick with pasteurized milk, avoid blue-veined cheese, and sterilize your fruits and vegetables at home before consumption.
- Caffeine – High levels of caffeine in your system can lead to a miscarriage or birth defects. However, moderate levels of caffeine are usually allowed during pregnancy. Do consult your gynecologist regarding how much caffeine you can safely consume in a day.
- Alcohol – According to studies, alcohol consumption during pregnancy can lead to stillbirths, growth impairment, and spectrum disorders in the baby. Hence, you must cut down your alcohol intake to zero during your pregnancy.
- Fatty Foods – Avoid consuming too many foods containing unhealthy fats as they can lead to high cholesterol levels and weight gain. Avoid deep-fried snacks and fatty salad dressings. Instead, consume healthy fats that are found in nuts, avocados, and fish.
2. Stay Active with Pregnancy-Friendly Exercises
According to research, exercising during pregnancy can ensure smooth delivery, healthy weight for the mother and baby, and lower risk of gestational diabetes. Stick with light to moderate aerobic exercises that don’t strain your body too much. Swimming, low-impact aerobics, and brisk walking are usually considered safe for most pregnant women. However, make sure to get your exercise plan approved by your doctor. Your doctor can also suggest pelvic exercises that will come in handy for the delivery.
3. Consume Nutritional Supplements
Nutritional supplements can help you maintain a healthy pregnancy and optimal postpartum fitness. Your doctor can recommend the appropriate prenatal vitamins for your pregnancy. Some of the nutrients recommended to pregnant women are Folic Acid to prevent fatal defects and Choline to protect the baby’s spine and brain. You may also be prescribed Calcium, Iron, and Vitamin D tablets based on levels indicated by blood tests.
4. Stay Informed and Track Your Pregnancy
Being pregnant during COVID-19 comes with its own set of fears. Some of the medications that you can otherwise consume may not be safe for you during pregnancy. It is crucial to consult your doctor regarding the precautions you should take to avoid getting infected. Also, ask them what medications you can consume in case of an infection. You can also maintain a pregnancy journal or use a pregnancy app to track your health throughout the three trimesters. Verified resources online can keep you informed about most things you need to know about pregnancy. However, when in doubt, it is always best to consult your gynecologist who knows your complete medical history.
5. Maintain A Healthy Weight Throughout Your Pregnancy
If your weight fell in the healthy range before pregnancy, you should ideally gain around 24 to 28 lbs during your pregnancy. However, each woman’s body is different and your doctor can give you the best estimate of how much weight you should gain in each trimester. The ideal weight gain during pregnancy also depends on your pre-pregnancy weight and existing health conditions. Try to maintain your weight as prescribed by your gynecologist. Remember, you do not have to eat for two adults during your pregnancy. Most women need only 200 extra calories during the second trimester and 400 extra calories during the third trimester. Do not overeat and focus on consuming a nutrient-rich diet instead. Avoiding excess weight gain during pregnancy will help you achieve good postpartum fitness too.
Changes in the Body Due to Pregnancy
Apart from the growing belly, there are many other changes in a woman’s body during pregnancy. Most of these changes happen due to weight gain or hormonal imbalance in women during pregnancy. Here are some of the most common physical changes experienced by pregnant women:
- Swollen Feet
- Back Ache
- Painful Gums
- Tender Breasts
- Glowing Skin
- Popped Out Belly Button
- Stronger Hair and Nails
These changes are completely normal during pregnancy. However, if you are ever concerned by any such changes, it is best to consult your gynecologist regarding the same.
Pregnancy is accompanied by various changes in the body, including weight gain, hormonal imbalance in women, and even mood swings. During this phase of your life, you may get stressed regarding what is best for you and your baby. Try to stay calm and stick to a healthy and stress-free regimen. Your baby will be safe and sound as long as you maintain a healthy diet and a moderately active lifestyle.
Being pregnant during COVID-19 is particularly tough due to all the uncertainties arising out of the pandemic. It is imperative to maintain open communication with your doctor regarding any health concerns. Do not worry too much and focus on staying healthy and happy. Stick to the regimen approved by your gynaecologist and you will have a smooth and breezy pregnancy!