As a
pregnant mother-to-be it is important you take care of yourself. In a new way
you have to think responsibly because you now are not just you but your uterus
is the temporary home of a little child. If you take smart lifestyle choices
now it can directly benefit the health of the baby. These choices can be small
adjustments to your daily life. Don’t feel overwhelmed and stressed out over
feeling you have to turn your life upside down. Guilt, stress or overwhelm will
not benefit neither you nor baby.
First off
you should be aware of habits or even vices that should be banned during
pregnancy (and during the child’s upbringing as well). The most important
habits to get rid of are smoking (cigarettes etc.), drug abuse (pot, hash, heroin,
cocaine etc.), and drinking alcohol. Remember that everything that you take in,
the baby must take in as well. When you ban these things you lay a foundation
for your baby to become healthy and strong.
To do the
best for yourself, you should begin thinking about your health even before you
get pregnant. In this respect you should begin taking a multivitamin with at
least 400 micrograms folic acid which is a B vitamin that helps preventing
neural tube defects. And you should also stop smoking, drinking and using drugs
even before getting pregnant.
Your
upgrades to your daily lifestyle encompass two areas: healthy eating and
exercising.
Eat Healthy Nutritious Food
You must
eat enough, though not too much. The food should be rich in essential nutrients
as protein, folate and iron, which will nourish you and your baby. Foods high
on fibre are essential to avoid constipation. Drink plenty of water, which also
can prevent constipation, as well as it will support your increased blood
volume (which increases up to 50%). Drinking water also help prevent
haemorrhoids, fatigue, headaches, swelling and other unpleasant symptoms during
pregnancy.
You must
avoid foods which may be dangerous during pregnancy. These can be unpasteurized
soft cheese; undercooked meat; raw or undercooked eggs; raw seafood; large fish
Shark, Swordfish, King Mackerel, or Tilefish, which may
contain high levels of mercury. Avoid farmed fish, as they are often more
contaminated than wild fish. But do eat some fat fish; they contain healthy
omega-3 fatty acids which are beneficial for body and brain.
Eat bananas
and whole grains which are rich in vitamin B6 to encourage red blood cell
formation.
Sweet
potatoes contain Vitamin A for growing bones.
Spinach is
full of calcium which aids the growth of your baby’s bones. Raw
spinach is a super food and very
healthy however it contains oxalic acid which can bind with calcium. Unless you have been diagnosed with a kidney
disorder and the doctor has said not to eat spinach, by all means eat it! It is an excellent
source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate,
magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium
and vitamin C.
Exercise
Daily, moderate exercise gives boosts to your mood, and can improve your
stamina during labour and delivery. When you do daily exercises you may get
more energy, you will sleep better, you will have less back pain and speedier
recovery after birth.
It is important to exercise the pelvic floor, a layer of muscle which
supports the uterus and help you maintain bowel and bladder control. This
muscle will be put under immense pressure during pregnancy. Clench your muscles
as if you are trying to prevent a bowel movement while at the same time you
draw in your vagina as when you try to stop the flow of urine. Hold this
position as long as possible, and then relax. When you do that exercise every
day your back and spine will be strong, and it will flatten your tummy after
birth, and you are likely not to have problems with bladder and bowel control
post birth.
Power walk in your neighbourhood, hike an easy trail (maybe together with
the father of your child).
Do not do any sports during pregnancy where you are likely to fall. Do low-impact,
low-risk, non-contact sports like biking, swimming, stretches, Pilates and dance.
The first and last thing to do during pregnancy and child birth is – if you
can choose – to ally with a practitioner whom you trust. This goes for midwife and
general practitioner and gynaecologist as well.
Last but not least: be good to yourself. Allow yourself to give in to cravings
once in a while. Take a nap during the day. Listen to your body and consult with
your midwife or GP.