In the midst of joy about knowing you’re pregnant, a lot of doubts and concerns arise related to your health and your baby's.
It's in this moment when you will realize the importance of having a balanced nutrition and having an exercising habit for you to reduce risks and enjoy the months ahead.
One of the first things you must do is schedule an appointment with your doctor for him/her to be able to evaluate your physical condition and start monitoring your baby's health.
During the first 28 weeks, you should schedule a visit with your doctor every 4 weeks, then every 2 weeks until the 36th week, and finally every week until birth.
Keep in mind that you’ll be receiving recommendations from a lot of people during this period, but it is very important not to replace any of your doctor's advice or prescriptions with an unprofessional one. Trust your doctor and ask him/her any question you have - he’s/she's the professional.
Moderate exercise for pregnant women is not only safe, but highly recommended. It benefits both, the baby and the mother. A 30-minute workout routine will help your blood flow, strengthen your muscles and reduce stress.
An aditional benefit is that exercising keeps you in shape, therefore recovering your figure after pregnancy will be much easier.
You should ask your doctor for the best exercises for you, especially if it's a high-risk pregnancy. For most of the normal pregnancies, the most suitable exercises are:
These exercises need to be added to your workout routine. They make your pelvic floor muscles stronger, which will help you control your urine flow and hold pelvic organs in place.
They are easy-to-do exercises and can be done anywhere. First, identify the muscles you use to stop urination, tighten them up and count to three, then slowly loose them. Repeat 10-15 times, at least 3 times a day. Once you have better control over these muscles, you can increase the time you keep them tightened up.
These exercises will help you keep a good muscular tone and will be very helpful during labor and after birth.
Healthy choices are key for your baby's development. It’s crucial to stop alcohol and drugs consumption, as well as smoking. Studies show those habits cause severe damage and complications in both mom and baby.
Alcohol abuse during pregnancy can develop Fetal Alcohol Syndrome, which could cause irreversible problems such as bone malformations, nervous system complications, low birth weight and more medical issues in the baby.
Tobacco affects the blood's flow and the oxygen received by the baby, which can cause the baby to be born premature or with a low birth weight, or the mom suffering from vaginal bleeding.
Nutrition is very important during this stage. An easy way to meet yours and your baby's nutritional needs is eating meals that contain a food from each group every day.
Many women worry about gaining too much weight during pregnancy. If your weight was the average before getting pregnant, then a 25 to 35 pounds gain is totally normal. Still, you need to ask your doctor about your special nutritional needs during this period.
A healthy diet will definitely have a positive impact on the fetus development, and it also reduces birth defects’ risks.
For the mother, a balanced diet also reduces the risk of getting anemia, as well as some unpleasant symptoms of pregnancy, like nauseas and fatigue.
A balanced diet during pregnancy must include:
Due to the rise of the levels of pregnancy hormones in your body during the first months, you'll feel very exhausted.
If you cannot sleep during the night, take daily naps to recover your energy.
Back pain can make it hard for you to sleep. In this case, try to lean on your side and bend your knees. Placing a pillow below your belly also helps you ease back discomfort.
To rest better, try relaxation techniques such as yoga, deep breathing and massages.
These tips will help you enjoy your pregnancy and look fabulous while you take care of yours and your baby's health at the same time.
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