Doctors talk a lot about the risks of pregnancy, which can be daunting and scary. It may be time for some positive essentials and reinforcement to help mothers have a safe and healthy pregnancy.

All pregnancies are different and all women experience them differently. However, there are a few definite rules you could follow to make sure you are doing your best to feel and be at your best.

Taking care of yourself can be a lot but taking care of you and your growing baby can entail a whole lot more. Think of this as a small step toward motherhood before the full-time care and attention kick in—where it’s all about the baby. Read along for our guide and tips for a healthy pregnancy.

Nutrition and Healthy Eating for Pregnancy

To begin, let’s start with food. Nutrition is something that most people struggle with on its own. Knowing what to eat, when to eat, and what is beneficial versus the new decade trends is essential for maintaining long-term health.

However, you’re eating for two now. The responsibility for consuming healthy foods becomes bigger when it affects your growing newborn.

Eating for two doesn’t necessarily mean double the calories either. Caloric needs vary between the mother and baby. However, most women increase their intake by about 300 additional calories per day. Not all calories are equal, and this becomes especially important when nourishing a growing baby.

Your body will depend on more protein intake prior to the beginning of your pregnancy. It’s also important to avoid potentially dangerous foods. This includes raw seafood and specifically, fish with high levels of mercury, unpasteurized dairy such as feta and brie cheeses, undercooked meats, eggs, and deli meats.

Some women experience nausea and heartburn. Eating small meals throughout the day will help keep blood sugar levels even. Folate-rich foods keep those meals well-balanced. These are foods such as:

• Asparagus
• Oranges
• Orange juice
• Lentils
• Cereals
• Wheat Germ

Folic acid is very necessary for the baby’s development, neural tube, and red blood cells.

Doctors also recommend eliminating caffeine from your diet. This can be harmful to you and your baby in large quantities. Boost your morning energy with fruits, which contain natural sugars that can help ease those early-day struggles, especially when you’re cutting back on coffee.

Studies have also shown that women who ate the most fish during pregnancy developed babies with higher I.Q.s, motor, and communication skills. Nutrients and vitamins found in fish are vital for development while being pregnant.

Equally, a direct result is shown in babies during pregnancy who reap the most benefits from the omega 3(s) contained in fish. Although fish is known to help brain development, some should be avoided. Fish with high contents of mercury like shark, swordfish, mackerel, and tilefish are a few of the highest among the many.

It is recommended that women don’t consume more than 12 ounces of fish during a week. Fish such as shrimp, salmon, and catfish are all safe to consume in those quantities.

You can develop a healthy eating plan with your healthcare provider based on your needs and pregnancy. Nutrient-rich foods and beverages are such as:

• Fruits and vegetables
• Whole grains like brown rice, oatmeal, and whole grains that contain fiber and vitamin B
• Fat-free or low-fat milk or non-dairy products. These include cashew, almond, rice, and coconut milk that have added calcium and vitamin D
• Healthy sourced protein and low mercury seafood but from foods such as beans, peas, and nuts/seeds

Limit salts, and fats like shortening, lard, butter, and sweetened drinks and foods. This keeps your food plan healthy and sustainable for you and yours.

Don’t forget to allow yourself to indulge in your cravings once in a while. If you maintain a healthy overall diet, it’s perfectly fine to indulge in cravings occasionally. Sometimes cravings are your body’s way of addressing nutritional gaps, while other times they may be driven by emotions.

Hydration and Pregnancy Health

I’m sure you’ve heard how important drinking water is for you. Well, now it’s extremely important for you and your baby. You will need a lot of water to support higher blood volume. Keep caffeine to 200 milligrams a day to avoid malabsorption of needed iron. This can add to bad sleep and cause headaches.

Your blood is supplying oxygen and nutrients to your baby through the placenta. Hence, you need all the water you can get. This also helps with hemorrhoids, constipation, fatigue, swelling, and UTIs.

Rest and Sleep during Pregnancy

A lot of women complain about exhaustion during their first and third trimester. Whereas, some women feel tired throughout their entire pregnancy. This may be your body telling you to slow it down. Take naps, rest, and do everything you can to take it easy.

Sleep is a common complaint for pregnant women. Relaxation techniques like yoga can help, a massage or meditation may make you more comfortable. Something as simple as finding the right position and comfortable mattress can ease the lack of sleep during your pregnancy.

Staying Active During Pregnancy

Women should be just as physically active during pregnancy as before pregnancy. As long as she is cleared by a doctor. Physical activity helps:

• Gain the appropriate amount of weight
• Reduce the risk for gestational diabetes and postpartum depression
• Reduce backaches, leg cramps, and bloating
• Reduce the risk of preeclampsia
• Reduce the length of labor and postpartum recovery

Most women who were active before pregnancy can typically maintain the same level of physical activity throughout pregnancy. Aerobic activity usually involves endurance or cardio where large muscle groups are being used such as the back, chest, and legs.

Consulting your healthcare professional can help determine if your exercise routine needs any adjustments to maintain a healthy pregnancy. If you have health issues, your level of activity and the safety of your baby may vary.

Staying active while pregnant can mean:

• Moving around one an hour if the majority of the day you’re sitting. Simple activities like walking in place can help.
• Going for a walk around where you live in a local park, shopping mall, or having a family outing.
• Activities such as prenatal yoga first thing in the morning, or maybe during lunch or after dinner.

Manage Stress for a Calm and Healthy Pregnancy

Exercise is not only for a healthy baby and healthy body, it’s for a healthy mind. Pregnancies can be stressful. Yoga and meditation can help relieve added stress during pregnancy and reduce the risk of premature labor or additional complications.

Hormones change and becoming a new mom is life-altering. All of which comes with plenty of stress. Surround yourself with family and friends for support during pregnancy and labor.

FAQ

What are 3 healthy habits while pregnant?

Maintaining a balanced diet, staying hydrated, and engaging in regular physical activity are three essential habits for a healthy pregnancy.

What are the tips for a successful pregnancy?

Focus on nutrition, regular exercise, proper hydration, adequate rest, and stress management for a healthy pregnancy.

How can I stay healthy during pregnancy?

Staying healthy during pregnancy involves following a nutritious diet, drinking plenty of water, getting enough sleep, and managing stress through activities like yoga or meditation.

What are some key prenatal vitamins and supplements to take during pregnancy?

Key prenatal vitamins and supplements include folic acid, iron, calcium, and DHA. Folic acid helps prevent neural tube defects, iron supports increased blood volume, calcium is vital for bone development, and DHA supports brain development.

How can I manage pregnancy-related stress and anxiety?

Managing pregnancy-related stress and anxiety can be achieved through relaxation techniques such as deep breathing exercises, prenatal yoga, and meditation. It’s also helpful to talk openly with your partner, friends, or a therapist about your feelings.

What are the signs that I should contact my healthcare provider during pregnancy?

Contact your healthcare provider if you experience symptoms such as severe abdominal pain, heavy bleeding, severe headaches, sudden swelling of the hands or face, vision changes, or reduced fetal movement.

How necessary is regular prenatal care throughout pregnancy?

Regular prenatal care is crucial for monitoring both the mother’s and baby’s health, identifying potential issues early, and maintaining a safe pregnancy and delivery. Routine check-ups allow for timely screenings, vaccinations, and guidance on managing pregnancy symptoms, contributing to overall health and well-being for both mother and baby.

What are some safe exercises to do during pregnancy?

Safe exercises during pregnancy include walking, swimming, stationary cycling, and prenatal yoga. These activities help maintain fitness, improve circulation, and reduce discomfort. Avoid high-impact or risky activities, and always consult with your healthcare provider before starting or continuing any exercise regimen during pregnancy.

Call The Doctors at Rosh Maternal & Fetal Medicine In NYC About Your Healthy Pregnancy

Expecting moms often have many questions. It can range from nutrition and weight gain to concerns about the safety of their medications or whether an unexpected cramp could indicate a problem.

Our team at Rosh Maternal & Fetal Medicine is prepared to give you answers and provide top-notch medical care so that you have a healthy pregnancy. If you’d like to schedule prenatal care or have questions about pregnancy, call our office in the Midtown East area of New York City, or schedule an appointment online.