By Rebecca Siggers,
During the stages of pregnancy, the wellness and the health of the mother not only ensures her safety but also that of the child. It is imperative that you, as a pregnant mother, make conscious efforts to stay fit and take the necessary measures to attain so. Spending all the time sitting or lying in bed is not going to help either. Too much passivity can lead up to the onset of weight gain, back pain, and an increase in the likelihood of gestational diabetes in pregnant women. Let us try to find out certain effective ways to ensure a healthy and active pregnancy.
Indulge in exercises
As much strange as it may sound, but partaking in some light exercises can prove to be healthy both for the mother and the child. It significantly lowers the stress levels in the body, promotes the peace of mind, improve the circulation of the blood, helps manage weight, and induces good night’s sleep. Since you can not possibly opt for intense exercises, some simple ones such as walking, swimming, yoga, and pilates can do wonders for your overall fitness.
You can also make room for pelvic floor exercises, which are known to strengthen the muscles that support the bladder, vagina and the back passage. Make sure you perform all of these in cool areas and avoid the heat. It is equally necessary that you wear comfortable clothes while exercising. Explore a popular fitness apparel brand to let go of the constraints and remain in a state of physical ease.
Ditch the risky chores
There is an ample number of activities you may easily take part in. However, pregnancy brings along the need to reconsider your daily set of chores. Some of the regular ones including heavy lifting, climbing on ladders, and standing near a heated equipment might sound completely normal, but can prove detrimental for the child. Thus, keep away from such tasks till you deliver your baby. Do not bend too much and keep your hands clean at all times to avoid the contact of harmful germs.
Focus on the diet
Since what you eat becomes the source of food for your child, it is important to be careful about what you eat. As per a study, you require 300-350 calories more on a daily basis during the second and third trimester of the pregnancy. A poor diet can become the reason for excess fat gain. Hence, you must indulge in a balanced diet, rich in all the necessary nutrients. Some of the healthy foods for pregnancy include dairy products, legumes, sweet potatoes, salmons, eggs, broccoli, and lean meat.
Besides these, foods high in folic acid play a vital role in the creation of red blood cells and the development of the neural tube of the baby. Oranges, lentils, and asparagus are some of the options you can choose from to get this nutrient.
Manage stress and anxiety
Your internal upheavals about the future and uncertainties can sometimes make you anxious. There is also a set of mood swings you may so commonly suffer from during pregnancy. You might even witness high levels of irritability, sleep disturbances, and a spur in the anger issues. Since the cat is out of the bag, it is very important to know certain tips to overcome these. Some of the effective ones you can perform daily include listening to your favorite music, going for movies, spending time with your partner, and meditation.
Prefer to walk and use your legs
If and when you have to travel short distances, try going there on foot. Walking is a highly underrated activity. It can help you elevate your mood and sharpen your mind. Those in the early stages of pregnancy who are working must take a break every hour from a quick stroll around.
Similarly, take the stairs instead of taking the lift wherever possible. The increase in weight during pregnancy can increase the load on the joints. Taking a few steps with regular intervals shall help keep them strong and agile, aside from keeping you active all-around.
Mind the hygiene
Having a dirty surrounding or eating in unclean utensils can harbor a number of germs and bacteria. Avoid them as much as you can. Keep your hands clean and wash them every now and then.
Always remember to use gloves while handling the daily tasks like gardening or your pet litter. Some infections like listeriosis and toxoplasmosis breed in the filthy environment. These can even become responsible for the miscarriage of the child. Hence, to maintain the optimal health of the baby throughout the pregnancy, make sure you exercise precaution and maintain cleanliness.
Cut back on alcohol and caffeine
Alcohol travels through the bloodstream and can reach your baby quite easily. It is detrimental to the health of the baby, especially in the first and third trimester. While there is no specific amount of alcohol you can drink to practice safety, the best case scenario would be to avoid it altogether. Aside from the alcohol, you should also get rid of the products containing caffeine. These include chocolates, coffee, tea, and packaged beverages.
A study also suggests that consuming these can be risky for the health of the baby. Cut back on them or simply remove them from your daily life. It shall ensure the proper development of the brain of the child, facilitate their weight management and decreases the chances of miscarriage drastically.
Some of the other important ways to have a healthy pregnancy include giving up on smoking, remaining hydrated and getting ample amount of rest. Pregnancy should be a period of happiness for you. Imbibe these tips in your daily schedule and experience this enjoyable phase of the life well.
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