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Pregnancy is an exciting time, but it can also be challenging. There are a lot of changes happening both inside and outside of your body, and as such, it’s important to take care of yourself both mentally and physically.
Here are seven tips for a healthy pregnancy that will help you feel comfortable and prepared for the journey ahead!
1. Consume a prenatal multivitamin
A prenatal multivitamin is an important part of a pregnant woman’s diet. It can help to ensure a healthy pregnancy by providing the nutrients that a pregnant woman needs to grow a healthy baby.
Prenatal multivitamins usually contain folic acid, vitamin B12, and vitamin D. These vitamins are important for the health of the baby before, during, and after birth. A prenatal multivitamin can also help to reduce the risk of some birth defects.
And you should definitely consult your doctor before starting a prenatal multivitamin.
2. Prioritize your mental health
While physical exercise and a balanced diet are essential, you should also prioritize your mental health during pregnancy. Because of changes in hormone levels and various circumstances in life, you may find yourself stressed out.
To counter the effects of stress and anxiety, you can rely on various relaxation exercises including:
- Mindfulness meditation
- Body scan meditation
- Progressive muscle relaxation
You can also talk to a therapist or a doctor if stress, anxiety, or depression has a major impact on your life.
3. Get a body pillow to improve your sleep
During pregnancy, your body undergoes a change in shape. With these changes, your sleeping position also alters, so most of the time, you’ll be sleeping on your side, which is beneficial but can also cause problems such as lower back and shoulder pain.
A body pillow is perfect for sleeping on the side.
- It removes pressure from the lower back by preventing your upper leg from sliding onto the mattress.
- It’ll prevent you from sleeping on your back.
- It improves the alignment of your neck, back, and hips while you sleep.
- It reduces the tension from your pubic bone and hips by keeping your legs parallel to each other.
While body pillows are available with different fills, I highly recommend the body pillow by Sleepsia because:
- It’s made from high-density memory foam for better pressure relief.
- It also comes with a skin-friendly bamboo cover.
- You can adjust its loft and firmness by adjusting the amount of shredded foam inside the pillowcase.
4. Practice Kegel exercises to strengthen the pelvic floor muscles
Kegel exercises are a great way to strengthen the pelvic floor muscles and improve your chances of a healthy pregnancy.
Kegel exercises help to improve the flow of urine and menstrual blood, which can lead to a healthier pregnancy. They also help to prevent prolapse during childbirth. To do a Kegel exercise, start by tightening your buttocks and then releasing them slowly. Do 10 repetitions per day, and make sure to do them before each bowel movement.
5. Eliminate consumption of toxins such as alcohol and nicotine
One of the most important things you can do for a healthy pregnancy is to eliminate the consumption of toxins such as alcohol and nicotine. These toxins can harm your baby in many ways, including by damaging the developing brain and nervous system.
You should also avoid eating foods that contain too many calories or unhealthy fats. These foods can also increase your risk of developing obesity or other health problems during pregnancy.
6. Eat folate and DHA-rich food
A healthy pregnancy begins with a balanced diet and plenty of prenatal vitamins. One important way to ensure a healthy pregnancy is to include folate and DHA-rich foods in your diet.
Folate is a water-soluble vitamin that is important for the development of the neural tube. It helps to form the brain and spine, and can also help prevent major birth defects of the baby’s brain and spine. Folate can be found in leafy green vegetables, legumes, nuts, fortified foods, and some fortified beverages.
DHA is another important nutrient for a pregnant woman. It helps to support the development of the baby’s nervous system, eyesight, and brain. DHA can be found in fatty fish such as salmon, sardines, mackerel, and herring, as well as algae supplements.
7. Educate yourself and attend childbirth classes
When you are pregnant, it is important to educate yourself about the health of your pregnancy and childbirth. There are many things that you can do to improve your chances of a healthy pregnancy and safe childbirth.
One of the best ways to learn about pregnancy is to attend childbirth classes. These classes will teach you about the health of your baby, childbirth procedures, and post-birth care. Additionally, they will give you the opportunity to ask questions and get advice from other pregnant women.
Conclusion
Pregnancy is a time of enormous change and excitement for both you and your unborn child. It is also important to take care of yourself during your pregnancy. Eat a balanced diet, exercise regularly, and avoid smoking and alcohol. These simple habits can help to improve your overall health and increase your chances of a healthy birth.
Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s).
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