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Healthy Pregnancy Can Be Achieved With These 7 Steps

The key to maintaining the health of babies in the womb is to maintain the health of pregnant women. There are several steps that you can follow to maintain a healthy pregnancy.

A healthy pregnancy can begin with caring for yourself physically and emotionally. By living a lifestyle and developing a healthy mindset, you will be free from problems during pregnancy, a healthy pregnancy can be achieved in the following ways.

Pay attention to nutritional intake

In order to be able to undergo a healthy pregnancy, pregnant women are advised to consume healthy and nutritious balanced foods, such as carbohydrates (bread, pasta), fruits and vegetables, sources of protein (meat, eggs, nuts, fish, dairy products), vitamins, and important minerals such as calcium, iron, and folate. To support a healthy pregnancy, it takes 300 extra calories in the first 6 months of pregnancy. You can increase your nutritional intake by taking prenatal vitamins according to the doctor's recommended dosage.

In addition, avoid raw or undercooked eggs and meat, unpasteurized dairy products and juices, and raw seafood to avoid bacteria that can harm the womb. Also, avoid certain types of fish that contain high levels of mercury. It is also recommended to reduce drinks containing caffeine (coffee, tea, cola, soft drinks). Pregnant women are advised to limit their consumption of caffeine to only 200 mg (equivalent to 2 cups of coffee) per day. During pregnancy, you should not consume alcoholic beverages.




Consult with a doctor or midwife

Consult your doctor or midwife immediately after finding out you are pregnant. This is important so that the doctor/midwife and you can prepare what needs to be done during pregnancy and before delivery. That is, you will get advice for having a healthy pregnancy from the start. By routinely undergoing prenatal care, your doctor can anticipate the possibilities of what can happen during pregnancy and suggest healthy pregnancy care steps and the best method of labor for you and your baby.

Regular Sports

A healthy pregnancy can not be separated from exercise. Many benefits can be taken by pregnant women with regular exercise, including:

  • Building the strength and endurance needed to bear the growing belly and rising body weight.
  • It makes it easier for the body to return to its original shape after the baby is born.
  • It helps prevent or relieve aches and pains.
  • It promotes blood circulation in the limbs and throughout the body.
  • It helps deal with physical loads when giving birth.
  • Reduce stress. Some studies show that exercise can increase serotonin levels, brain chemicals associated with mood.

Good exercise for pregnant women includes brisk walking, swimming, yoga, pilates, and Kegel exercises. Exercise as long as you feel comfortable but don't force yourself too hard until your body is exhausted or dehydrated. heavy exercise with the risk of falling. You can consult a doctor to get advice on choosing the type of exercise that is good for a healthy pregnancy.

Quit smoking

Cigarettes are the number one taboo for a healthy pregnancy. Pregnant women who continue to smoke automatically make the fetus in the womb also smoke. Nicotine and carbon monoxide will be absorbed by the fetus. Smoking can increase the risk of miscarriage, premature birth, children born with low weight, birth defects, and sudden infant death syndrome (babies who seem healthy die suddenly for no apparent reason). In addition, smoking during pregnancy is also related to the risk of babies dying at birth, ectopic pregnancy (pregnancy outside the uterus), and placental abruption (the placenta is partially or completely separated from the uterine wall before the baby is born).

Read Also : The Dangers of Smoking to the Body

Maintain oral health

Don't forget to maintain oral health by brushing your teeth, using dental floss, and going to the dentist regularly. Fluctuations in the hormones progesterone and estrogen during pregnancy can make you more prone to gum disease and cause the gums to be more sensitive to bacteria in dental plaque. The risk of developing gum inflammation (gingivitis) also increases.

Studies show that dental and gum disease can cause premature birth and increase the risk of low birth weight babies. This condition is probably caused by bacteria in the teeth and gums that are able to reach the uterus, and then affect the development of the baby.

Read Also : Do this to Avoid Bleeding Gums During Pregnancy

Maintain Emotional Health

Many women feel that their emotions fluctuate quickly during pregnancy. But if your mood changes are extreme or disrupt your daily life, you may suffer from depression. If you feel uninspired for more than two weeks or feel very anxious, consult your doctor so that you get further treatment.

Rest

Fatigue experienced in the first few months of pregnancy due to high levels of pregnancy hormones in the body. This is the way the body tells you to slow down activity.

If you can't sleep at night, try to take a short nap or just lift your legs to a chair and relax for 30 minutes. If back pain interferes with your sleep, try sleeping on your left side with your knees bent. Putting a pillow under your stomach can help relieve a tense or aching back. Exercise can also help overcome back pain.

In addition, you can try relaxation techniques that are safe during pregnancy, such as stretching, deep breathing, yoga, or massage for pregnant women. However, always discuss it first with your doctor and notify the sports instructor if you are pregnant. Another alternative is to choose a special class for pregnant women whose movements have been designed to deliver labor.

To be able to take care of your baby, you must pay attention to your own health. Although there are various restrictions and obligations during pregnancy, many women say that they feel the healthiest at that time. It is recommended to routinely consult with a doctor and undergo a pregnancy examination according to the schedule to maintain a healthy pregnancy condition.





References

References

  1. US Department of Health & Human Services Womenshealth (2018). Pregnancy. Staying health and safe
  2. Herr, L. Parents. 17 Tips for a Healthy Pregnancy.

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