7 Healthy Lifestyle Upgrades to Make Now That You’re Pregnant
Now That You’re Pregnant, Follow These 7 Healthy Lifestyle Upgrades
Prenatal guidance to a pregnant woman is essential to ensure not just birth of a healthy baby but also the quick recovery of the mother post-delivery. The initial phases of nausea and grogginess might trouble the euphoria. However, some lifestyle changes have to be put into place and targeted interventions need to be sincerely followed. This subsumes diet, altering drug intake, weight maintenance, and other related factors. To perpetuate uncomplicated pregnancy, adequate precautionary measures have to be incorporated:
- Nutrition: There are crucial components, that demand special attention, and care irrespective of erstwhile lifestyle choices. It is important to load up the big 5 macronutrients in the body, namely – folate, calcium, iron, fiber, zinc, and fiber. Food that supplement these micro-nutrients must be included in daily diets, such as beans and legumes, citrus fruits, poultry, pork, fish, whole grains, juices, green leafy vegetables, etc. To ensure the intake of folic acid, prenatal vitamins must be taken. Nuts are a great source of zinc, and and it also essential to have sufficient fiber. Foods such as carrots, blueberries, spinach, etc., are rich in antioxidants and must be included in the diet.
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- Organic Food consumption: Locally grown food have no exposure to pesticides and hence boost immunity. The highest pesticide concentration can be found in fruits such as peaches, apples, bell peppers and strawberries, etc. It must be ensured that pesticide-free food is consumed to a greater extent to prevent immune dysfunctions.
- Other diet supplements: Some more essential dietary items that are a must-have for pregnant women are milk, other dairy products, and a lot of fluids. Staying hydrated would prevent nausea, kidney stones, and constipation. Food intake must be ensured after an interval of 2-3 hours regularly, as smaller meals prevent heartburn. Food safety is crucial and hence undercooked meat or unpasteurized dairy products must be avoided. Limiting carbohydrates is necessary, as it spikes up glucose levels. To-be moms must also regularly monitor their weight to protect their child from obesity in future and to avoid delivery complications.
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- What to drink during pregnancy: Herbal teas are best to keep the body hydrated and contain essential antioxidants. Apart from boosting immunity and lowering the risk of cancer, they are good for morning sickness and prevention from insomnia. Ginger and mint tea, chamomile, and red raspberry leaves, can be consumed, as they are free from caffeine. It is necessary to avoid cleansing and detoxification teas, herbs such as black or blue cohosh, dong quai, etc., and herbal laxatives. Caffeine intake must be limited to 200 milligrams a day. Drinks must be non-alcoholic and decaffeinated.
- Exercise and yoga: It is important to do moderate exercise daily to keep the body fit and to avoid unwanted complications during delivery. Moderate exercise induces more energy, assures better sleep and augments postpartum recovery. A walk around the neighbourhood every day and joining yoga classes is highly recommended.
- Controlling cravings: Junk food is everyone’s weakness, but it can be succumbed to only up to a minimum threshold. If the pregnant woman’s weight is under control and there is no risk of gestational diabetes, then some ice creams or fries should not be a problem. Excess of that is strongly not recommended.
- Sleep well and socialize more: A pregnant woman must have 8 to 9 hours of sleep and avoid late night parties. This period is both emotionally and physically challenging for a woman’s body, hence it is important to feel good about oneself. Socializing, participating in childbirth classes, actively participating in online parenting forums, etc. is also advised.
So, follow these healthy lifestyle upgrades and have a happy and healthy pregnancy.
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