During pregnancy, taking care of yourself is especially critical.
You'll get advice from everyone - your doctor, family members, friends,
co-workers, and even strangers - about what you should be doing while
you're pregnant. But staying healthy during pregnancy depends on
you, so read on to find out the most important ways to keep you and
your baby safe and healthy.
General Pregnancy Guidelines
Nutrition Now that you're eating
for two or more, this is not a time to cut calories or go on a diet.
Try to maintain a well-balanced diet that includes plenty of fruits,
vegetables, and whole-grain breads, and incorporates the nutritional
guidelines in the Food Guide
Pyramid. "Pregnant women do need additional calcium, so extra milk, or
fortified orange juice, broccoli, sardines, or other calcium-rich foods
should be added to the diet," advises Kelly Shanahan, MD.
Drink plenty of fluids, especially water, during pregnancy. A woman's
blood volume increases dramatically during pregnancy, and drinking enough
water each day can help prevent common problems such as dehydration and
constipation. Your urine color is a good guideline to use to monitor your
water intake - if your urine is dark-colored and foul-smelling, it's time
to drink up. If your urine is pale yellow and odorless,
you're adequately hydrated.
Folic Acid Women who are attempting to become
pregnant are encouraged to take prenatal vitamins that include folic
acid. Because neural tube structures (neural tube structures are the
head, spine, and related structures) form very early in pregnancy, women
should start taking a folic acid supplement even before conception to
encourage proper formation.
Merrill Lewen, MD, an obstetrician/gynecologist, says taking folic acid
1 month prior to and throughout the first 3 months of pregnancy will
decrease the risk of neural tube defects. The most common neural tube
defect is spina bifida, in which the baby's spine does not develop
properly.
The recommended amount of folic acid is 0.4 to 0.8 milligrams (mg) a
day. Although the Food and Drug Administration (FDA) recently required the
addition of folic acid to breads and cereals, folic acid supplements are
still advised to make sure women get the recommended amount. Most
multivitamins contain folic acid, but not all multivitamins have enough
folic acid to meet the nutritional needs of a pregnant woman, so check the
label carefully before choosing one.
Exercise Exercising
during pregnancy has been shown to be extremely beneficial.
"Low-impact, moderate intensity exercise activities are best," says Dr.
Shanahan. "Walking and swimming are probably the two best exercises." Yoga
is another low-impact choice. Women should limit high-impact aerobics and
avoid contact sports and activities that pose a risk of falling.
Dr. Shanahan also says to beware of activities requiring sudden changes
in direction or a significant need for balance. "Ligaments are more lax,
so injury to mom is more common. Doubles tennis is a better idea than
singles, for example," says Dr. Shanahan.
Take frequent breaks while exercising, and remember to drink plenty of
fluids. Use common sense - if you get short of breath or feel
uncomfortable, slow down or stop. If you have any questions about doing a
certain sport or activity during your pregnancy, talk to your doctor for
specific guidelines.
Kegel Exercises Kegel exercises help strengthen and prepare
the pelvic floor for delivery. The exercises also help women recover from
childbirth. The easiest way to learn how to contract and release the
muscles is to practice stopping and starting the flow of urine. Once you
have identified the muscles, you can squeeze and release them while you
are sitting in a chair.
Sleep Rest as much as you can during pregnancy. Your body is
working hard to accommodate a new life, so you will feel tired much more
quickly. As your stomach swells, it will be harder to find comfortable
positions, but you should sleep
and rest on your left side as much as possible. "Sleeping on the left side
displaces the uterus so it does not compress the large blood vessels (the
aorta and vena cava)," says Dr. Shanahan. "This optimizes blood flow to
the placenta and, therefore, the baby. It also helps prevent swelling in
the mother's legs."
To create a more comfortable resting position, prop pillows between
your legs, behind your back, and underneath your belly.
Prenatal Health Care A key to protecting the health of your
child is to get regular prenatal
care. Your health care provider will check your weight and blood
pressure while also checking the development of the baby. Ultrasounds and other tests will be scheduled throughout
the 9 months.
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