How To Take Care Of Yourself When Pregnant

Throughout Pregnancy You And Your Baby Will Be Happier Healthier And Saner If You Do The Following:

How To Take Care Of Yourself During Pregnancy, Explains Nutritionist Bipasha Das
  • Keep your blood sugar level up by eating whole, healthy foods and plenty of protein. Do this in small, frequent meals throughout the day. Vary your diet as much as possible.
  • Keep yourself hydrated. Plain water is great. If you are nauseated and cant keep water down, add a spoonful of sugar and a pinch of salt to it. This will rehydrate you quickly and ease much of your nausea.
  • Get plenty of rest. Pace yourself. Take a 10-minute break as often as you can. Take a nap before dinner. Take a nap around lunch time. Go to sleep early and rise as late as you can get away with. Get in the habit of grabbing bits of rest whenever you can-this will make parenting a newborn much easier!
  • Stay confident in your body! Look for positive information about birth and pregnancy. Avoid the birth horror stories people want to tell. Your body knows how to birth. Dont let anyone try to tell you it will fail. If someone wants to tell you about her horrible birth, invite her to share it with you after you have had your baby. If someone has advice about what you absolutely have to do, take it with a grain of salt. There is no one best way to give birth for every woman. You can find your best way, and you will have an easier time doing so if you hear about positive experiences.
  • Food Smarts & Other Precautions

    Although you need to eat plenty of healthy foods during pregnancy, you also need to avoid food-borne illnesses, such as listeriosis and toxoplasmosis, which can be life-threatening to an unborn baby and may cause birth defects or miscarriage.

    Foods you’ll want to steer clear of include:

    • soft, unpasteurized cheeses such as feta, goat, Brie, Camembert, and blue cheese
    • unpasteurized milk, juices, and apple cider
    • raw eggs or foods containing raw eggs, including mousse, tiramisu, raw cookie dough, homemade ice cream, and Caesar dressing
    • raw or undercooked meats, fish , or shellfish
    • processed meats such as hot dogs and deli meats

    Also, although fish and shellfish can be an extremely healthy part of your pregnancy diet , you should avoid eating:

    These types of fish may contain high levels of mercury, which can cause damage to the developing brain of a fetus. When you choose seafood, limit the total amount to about 12 ounces per week that’s about two meals. Also, if you like canned tuna, pay attention to the type in the can. Canned light tuna generally contains smaller fish and can be eaten twice a week. But albacore/white tuna contains larger fish and should only be eaten once per week. Check any local advisories before eating recreationally caught fish.

    Changing the Litter Box

    Over-the-Counter and Prescription Medicines

    To make sure you don’t take anything that could be harmful to your baby:

    Miscarriage Risk Factors And Inviting Several Diseases

    If youre overweight, you should try to lose five to seven percent of your body weight. This will improve your overall health and your chances of a healthy pregnancy. Women who are overweight are prone to various health problems and spurious pregnancy complications. You should also avoid smoking, which is a risk factor for miscarriage and invites several diseases. In addition to smoking, you should refrain from taking drugs, such as alcohol and cigarettes, which can harm your baby.

    A healthy diet is also important. A well-balanced diet includes protein, carbohydrates, and fat. They all play a role in the early development of your baby. Protein is vital for the cell development of the fetus, while fats help your babys brain develop. Try roasted asparagus and wild rice along with a salad. These foods are high in essential vitamins and minerals, which are essential for the development of your baby.

    When it comes to exercise, avoid lifting weights, and avoid alcohol and caffeine. Even though you may be enjoying your pregnancy, dont forget that its still early and you could end up losing your baby. You should consult a doctor if youre concerned about any of these symptoms. If they dont have an answer for you, dont hesitate to ask questions and follow their advice. Youll be happy you did.

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    Spend Time With Your Partner

    If this is your first child, these next few months are the last quiet ones youll have for a while. Savor this time with your partner or spouse.

    This is a great phase to strengthen your bond in preparation for the incoming changes that parenthood brings.

    Even if you already have children, its always good to have frequent, one-on-one check-ins during your pregnancy. You both will likely have a lot of thoughts, feelings, concerns, fears, dreams and insights that crop up in the course of nine months, and chatting about them is healthy.

    Dont forget that you can still be intimate with your spouse during pregnancy . Its perfectly safe for the baby, releases a ton of feel-good hormones, and keeps your relationship strong during what can be a challenging time.

    Editors Note: If you are navigating pregnancy as a single mom, by choice or otherwise, this advice still applies. But instead of investing in a relationship with a partner, invest in a few close relationships you hope will be part of your support system, instead. Every parent needs a strong support system, and that can involve many different people.

    Related: Unhappy in Your Marriage After Baby? 11 Ways to Turn Things Around

    Get Enough Sleep Every Night

    7 Self Care Tips For An Amazing Pregnancy

    The fountain of youth may not exist, but do you know what is the closest to it? Sleep! To reap the beautiful benefits of sleep, try to enjoy 7 to 9 hours of sleep. Just what are the beauty perks you can enjoy when youre getting enough sleep? Fewer wrinkles. A glowing complexion. Less puffy eyes. Healthier hair. Happier appearance. Best of all, you dont have to spend a dime!

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    Say Yes To Cravingssometimes

    Truth be told, no one knows why pregnancy cravings happen. Some experts say they are nature’s way of providing nutrients to the expectant parent, particularly nutrients they may be lacking. Others say they’re an emotional thing, driven by hormones or your mood. Regardless, as long as you’re eating an overall healthy diet, it’s usually OK to give in to your cravings. Just be careful to limit portionsdon’t down all that ice cream at once!and know which snacks to steer clear of. A few foods to avoid: raw and undercooked meat or eggs brie, feta, and other types of unpasteurized cheese herbal teas and raw sprouts.

    Follow Your Care Providers Instructions

    The first tip for pregnancy self-care we want to share is to listen to the advice of your prenatal care provider. After all, you chose someone who you trust with the health of you and your child, so take their recommendations seriously and follow guidelines they give you on exercise, nutrition, and general wellness. Always attend your scheduled prenatal visits and talk to your provider if you have questions or concerns about your pregnancy. They are a great resource you should take advantage of during this time.

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    Movement Or Gentle Exercises

    Think you need to be sedated and refrain from exercising altogether during pregnancy? Oh no!

    Staying mobile during this time will benefit you in many ways, from your ability to better cope with the added weight imbalance and discomforts, and will also help your body prepare for labor and delivery.

    Just try gentle exercises, stretches or prenatal yoga which can help you become more centered and breathe properly for deep relaxation. Check locally for in-person classes, or even prenatal yoga online as an easy pregnancy self-care routine.

    Be sure to keep it simple and not over-exert yourself as pregnancy exercises need to be done cautiously to avoid injury.

    Where You Want To Give Birth

    Healthy Pregnancy Tips From the CDC

    You may want to start to consider where you would like to deliver your baby when its time to give birth. Women can choose to deliver at a hospital, birth center, or at their own home. You should weigh the pros and cons of each location and discuss them with your doctor.

    The American Congress of Obstetricians and Gynecologists believes that hospitals and birthing centers are the safest place to deliver a baby. If there is an emergency, a hospital is fully equipped to handle the situation.

    Read Also: Does Smoking Weed Lower Your Chances Of Getting Pregnant

    Massage Oils Body Butter Creams And Bath Washes

    You can apply massage oil after the shower to reduce itching and stretch marks due to the protruding belly. You can also use body butter after a shower. The body butter is very soothing and decreases stretch marks and itching. It also prevents the skin from getting dry.

    Companies like The Moms Co and Himalaya provide good quality massage oils, body butter creams, and bath washes.

    These are the few ways which are necessary to follow to take care of your own body during pregnancy. Remember in order to bring a healthy baby into this world you also need to be healthy and happy.

    What About Exercise

    Unless you have issues during pregnancy, you should get regular exercise. Exercise promotes a healthy lifestyle and can help ease discomfort. Try to get at least 30 minutes of exercise each day. Talk to your doctor about any conditions that may prevent exercise.

    Some women say exercising while pregnant makes labor and delivery easier. Walking and swimming are great choices. If you were active before pregnancy, it is probably safe to continue. If you werent active before pregnancy, start slowly. Listen to your body and dont overdo it. Drink plenty of water to prevent overheating or dehydration, especially in the second trimester. Its best to avoid exercises that may cause you to fall. This includes skiing and rock climbing. You also should avoid contact sports, such as soccer or basketball. Ask your doctor if you have any concerns.

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    What Else May Help

    Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiringall at once. These feelings may cause you to overeat, not get enough calories, or lose your drive and energy. Being good to yourself may help you cope with your feelings and follow healthy lifestyle habits.

    Here are some ideas that may help.

    • Sleep when the baby sleeps.
    • Ask someone you trust to watch your baby while you nap, bathe, read, go for a walk, or go grocery shopping.
    • Explore groups that you and your newborn can join, such as new moms groups.
    • Dont feel like you need to do it all on your own. Seek help from friends, family members, or local support groups.

    Take A Prenatal Vitamin

    Pregnancy Self

    Prenatal vitamins are important for a healthy pregnancy. They help to prevent birth defects and provide the nutrients that a developing baby needs. Folic acid is especially important, as it helps to prevent neural tube defects.

    Prenatal vitamins can be taken in the form of pills or liquids, and they are available over the counter at most pharmacies. Its important to start taking them before you become pregnant, as birth defects can occur in the early weeks of pregnancy.

    If youre already pregnant, start taking prenatal vitamins as soon as possible. A healthy pregnancy depends on getting the right nutrients, so dont delay in getting started on prenatal vitamins!

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    Clean Up Your Beauty Routine

    Clean beauty is having a major moment and its easy to see why. Many personal care products contain chemicals, phthalates, parabens, and other ingredients that can be harmful to your health. Pregnancy is the ideal time to assess your beauty arsenal and replace what you can with vegan, nontoxic brands . Not everyone gets to enjoy that coveted pregnancy glow unwelcome changes in facial texture, pigmentation, acne or moisture levels can also occur. Reclaim your radiance with a kinder, gentler skin care routine thats better for both you and your little one.

    Of course, skincare extends beyond the face too, and there are a host of prenatal products available to bump up your self-care routine even more. If your belly is itchy or dry, Milkmakers All-Natural Belly Balm helps get your glow back. Youre already nurturing your belly from the inside. This moisturizing roller helps treat it from the outside in with a pregnancy-safe formula of coconut oil, rose hip oil, and shea butter. And if youre dealing with stretch mark woes, Milkmakers Belly Mask is coming soon, so stay tuned!

    How To Practice Self

    Pregnancy is a beautiful, introspective journey filled with every emotion under the sun. Youre eating for two, moving for two, maybe even dreaming for two! Its easy to get caught up in all things baby, but protecting your well-being is crucial for a healthy pregnancy, too. And while prenatal massages are downright blissful, self-care isnt always synonymous with pampering. Here are some easy ways you can exercise healthy self-care during pregnancy no spa visits required.

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    The First Trimester Of Pregnancy

    What is the first trimester?

    A pregnancy lasts for about 40 weeks. The weeks are grouped into three trimesters. The first trimester is the time in between fertilization of the egg by the sperm and week 12 of a pregnancy.

    A womans body goes through many changes during the first 12 weeks of a pregnancy. Women often start to have concerns over:

    • which types of prenatal tests they should consider
    • how much weight they might gain
    • how they can make sure their baby stays healthy

    Understanding a pregnancy week by week can help you make informed decisions and prepare for the big changes that lie ahead.

    Summary Of Tips For Pregnancy

    Healthy Pregnancy Tips from CDC [:60]
    • Talk to your health care professional about how much weight you should gain during your pregnancy, and regularly track your progress.
    • Consume foods and beverages rich in folate, iron, calcium, and protein. Talk with your health care professional about prenatal supplements .
    • Eat breakfast every day.
    • Eat foods high in fiber, and drink fluids to avoid constipation.
    • Avoid alcohol, raw or undercooked fish, fish high in mercury, undercooked meat and poultry, and soft cheeses.
    • Do moderate-intensity aerobic activity at least 150 minutes a week during your pregnancy. If you have health issues, talk to your health care professional before you begin.
    • After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity.
    • Gradually return to a healthy weight.

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    Staying Healthy During Pregnancy

    If you’re pregnant or thinking about getting pregnant, you probably already know the most basic pregnancy advice: Don’t smoke or be around secondhand smoke. Don’t drink or consume other dangerous substances, and get your rest. But what else do you need to know? From taking vitamins to what to do with the kitty litter, here are more than 20 pregnancy tips that can help ensure safe and healthy prenatal development.

    Can I Take Vitamins

    Pregnant women should take at least 400 micrograms of folic acid each day. It can help prevent problems with your babys brain and spine. Ask your doctor if you need more than 400 mcg.

    Its best to start taking folic acid before you get pregnant. You can get folic acid from taking a prenatal vitamin. You should take this every day. Dont take other vitamins or supplements without your doctors approval.

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    Here Are A Few Ideas On How To Take Care Of Yourself During Pregnancy

    During pregnancy, a woman should have an adequately nutritious diet. Adding about 200 calories a day, post-second trimester to the daily diet is usually considered sufficient to provide nourishment for both the mother to be and the foetus. Eating small, frequent meals throughout the pregnancy is important as you are expected to gain between 11-16 kilos, depending on your initial weight. Most of the extra calories should be protein as they are the building blocks.

    Do you want to know the Estimated date of when your baby is due? Check out CloudninesPregnancy Due Date Calculator now!

    Below are some pointers that you should take care of- Your diet should be well-balanced, it should include fresh fruits, grains, and vegetables.

    Cereals that are high in fibre and low in sugar are a good choice

    .- Commercially prepared food often contain an excessive amount of salt so these should be consumed sparingly.

    Dieting to lose weight, even for obese women isnât recommended. As some weight gain is essential for the normal development of the foetus.

    Most doctors recommend that pregnant women should take prenatal multivitamins containing iron and folate daily.

    Do not smoke, drink alcohol or do drugs as these may lead to growth retardation, mental deficiency and craniofacial or musculoskeletal abnormalities of the foetus.

    Ginger capsules may help with nausea in pregnancy, however consulting the doctor before ingesting any medicine is a must.

    Unplug One Full Day A Week

    Pin on Eating for Pregnancy 3rd Ed

    There is so much noise in the digital universe from emails and social media to the nightly news, were bombarded with information 24 hours a day. Unrealistic ideals or expectations fostered by social media can be especially detrimental to health and well-being during pregnancy. If you can, schedule at least one digital detox day per week. Use the time gained to connect with family and friends face to face, prep for baby, or relish in solitude . Since its fleeting, pregnancy can be a time of great reflection. By tuning out the outside world, you can turn inward and be present, making much-needed space for yourself.

    Soon enough, youll be in full-fledged baby care mode. In the meantime, dont underestimate the power of pregnancy self-care!

    Ani Morgan

    Ani is an award-winning writer and content strategist who has been the voice of many brands for 15+ years. When shes not busy crafting stories, she’s baking healthy treats for her kids or finding her sanity on a spin bike. She lives in Los Angeles with her husband and two kids.

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