Healthy Pregnancy—Do’s and Don’ts
Must Do for a healthy pregnancy
Healthy eating – A healthy diet will not only keep you well but also help your baby’s normal development. Research has shown that a poor diet of a pregnant woman can affect the baby not only at birth but also later as the child grows.
As an expecting mother you will have to increase your daily intake of protein by approximately 30 percent. You don’t need a special diet, just a good variety of foods to give your baby all the various nutrients needed for healthy growth.
- Eat plenty of fresh fruit, vegetables and cereals.
- Eat moderate amounts of protein foods like meat, fish, eggs, pulses and nuts. As well as protein, dairy foods like milk, hard cheese and yogurt should be taken. These foods contain not only protein but more importantly calcium which is vital for the development of your baby’s bones
- Eat minimal quantities of sugary foods. Intake of sweets, cake, biscuit, chocolate, soft drinks and fats like butter, cream or oil should be reduced. These will only get stored as fat in your body and will be very difficult to get rid of after delivery.
Tablet Supplements - Iron & Folic Acid
Iron and folic acid tablets are usually prescribed for expecting mothers. But if you include foods rich in these 2 substances in your diet you do not require medications. Generally women in developing countries are undernourished and often anemic – hence these tablets are essential.
Foods that are rich in folic acid are spinach, cabbage, peanuts and meat products like liver. High amounts of Iron can be found in many meat products like liver, kidney, heart, egg yolk, fish varieties like tuna and sardines. Small amounts of iron can be found in vegetables like spinach, water crest, wholemeal, brown bread, dates, figs, most beans and pulses. The intake of fresh vegetables and fruits contain vitamin C and this helps the body absorb iron.
Exercise
As a pregnant mother, a little exercise everyday will go a long way to help you be fit and happy.
Regular exercise during pregnancy is extremely important to help your body adapt to the extra demands made on it during pregnancy and labor. Exercise will help build up your stamina, improve suppleness and strength in your body.
When exercising, the body releases hormones called endorphins that help to keep you happy and positive.
Remember, if you have been exercising regularly before your pregnancy, you will not be able to do all of those activities now that you are pregnant. If you visit a gym speak to your instructor immediately. They should be able to guide you on what exercises you can and cannot do. Check with your doctor or midwife on exercises that are best for you during your pregnancy. Never strain yourself.
Read more on Exercise: Some safe exercises during pregnancy
Rest
Rest during pregnancy is extremely important for both mother and child as the body is undergoing many changes. You may find yourself growing tired more easily as the body needs to adapt to all the new demands of pregnancy.
If you are a working woman, it may become extremely difficult to find time to get proper rest. However, remember it is health first and work second. Make sure to take short breaks mid morning, afternoon and a one hour lunch break. Try to walk around and stretch your body if you are at a desk job.
Most organizations have pregnancy or maternity leave. Speak to your company’s Human Resource (HR) department about your leave entitlement.
Healthy Pregnancy-Don’ts
Pills and Medicine
A number of pills and medicine can harm the developing baby. It is best not to self medicate and avoid all drugs right through your pregnancy, unless prescribed by your doctor.
Women who take medicines regularly for conditions like blood pressure, diabetes or asthma should consult the doctor even before trying to conceive. Your doctor will be able to guide you on what can and cannot be taken.
Smoking
There is no longer any doubt that smoking during pregnancy can harm the development of your baby. Mothers who smoke are more prone to miscarriage, stillbirth and have a high risk of fetal abnormalities. Research has shown that smoking can cause low birth weight of the baby and damage to the placenta.
If you are pregnant and your partner smokes, passive smoking too can be equally damaging for your unborn baby.
Alcohol
It is certain that if you do not drink alcohol during your pregnancy, you will be able to avoid any alcohol-related health problems.
Women in general are found to have a lower tolerance to alcohol when compared with men. Research has revealed that this is because a woman has a higher proportion of fat to water in her body. Hence, alcohol becomes highly concentrated in a woman’s blood.
There has been much debate in the European press about the amount of alcohol intake that can be labelled as safe for the pregnant mother. A considerable amount of research has revelled that the effects of alcohol can vary for individual pregnant women, leaving some more affected than others.
Alcohol has been known to damage the embryo during its development and risk mental retardation, brain damage and possibly cause retarded growth of the baby.
