Things You Should Know in Pregnancy-Related to Health
Few Things You Should Know in Pregnancy Related to Health
Pregnancy is an exciting and transformative time in a woman’s life, bringing joy and a host of changes to your body. Maintaining good health throughout this period is crucial for both you and your baby. Let’s talk about some important insights or Things You Should Know in Pregnancy related to Health that will help you spend your pregnancy journey.
Nutrition and Diet in Pregnancy Related to Health
Proper nutrition is extremely important in your pregnancy as it's not just you, you are growing a human inside you who needs nutrition to grow. You need to have a good balanced diet that includes nutrients such as iron, folic acid, protein, calcium, and omega-3. Folic acid is important to prevent neural tube defects and is found in prenatal vitamins, leafy greens, and fortified cereals. Iron helps with increased blood volume and prevents anemia and it is present in spinach, lean meats, and iron-fortified cereals. Calcium is present in dairy products and leafy greens and it is very important for the development of bones and teeth. Protein is necessary for the growth of fetal tissue and is present in meats, eggs, legumes, and dairy. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are important for brain development.
Physical Activity
One thing You Should Know in Pregnancy related to Health that helps you in your pregnancy is staying active, it will not only help with your mood swings but you sleep better, have reduced aches and pains, and prepare for labor. Slow walking, swimming, prenatal yoga, and pelvic floor exercises are safe. Walking is the most gentle way to stay fit as your body will strain much as well. Swimming is a full-body workout and it is easy on joints while yoga will help you maintain flexibility and reduce your stress.
It's important to avoid high-impact sports that pose a risk of falls or abdominal injury, such as skiing or contact sports. Make sure to exercise in a cool environment and drink plenty of water to stay hydrated and avoid overheating. Always listen to your body; if you experience pain, dizziness, shortness of breath, or any other concerning symptoms, stop exercising and consult your healthcare provider.
Prenatal Care
Prenatal care is also important in your pregnancy as it is crucial to monitor your and your baby's health. You should never miss your doctor's appointments for weight checks, physical checkups, and necessary screenings. You will usually have your appointments scheduled for every four weeks until 28 weeks and then every week till 36 weeks and every week till delivery.
Screening tests, such as blood tests, ultrasounds, and genetic screenings, monitor the baby’s development and identify potential issues. Between 24 and 28 weeks, you will undergo gestational diabetes screening to ensure you and your baby remain healthy. Around 36-37 weeks, a Group B Strep screening checks for bacteria that could be passed to the baby during delivery.
Managing Common Discomforts
Nausea, morning sickness, backaches, and certain other discomforts are common in pregnancy and most women face it but all of these symptoms can be managed with certain strategies. To manage mornings, start eating frequent meals but in portions and make sure your stomach is not empty to avoid nausea. Staying hydrated and having fluid can also help. Heartburn can be reduced by avoiding spicy and fatty foods, eating slowly and chewing thoroughly, and sleeping with your head elevated to reduce acid reflux during the night.
For back pain, maintaining good posture, using a supportive chair, avoiding standing for long periods, sleeping on your side with a pregnancy pillow for support, and regular exercise to strengthen back muscles and improve posture are beneficial. Swelling can be managed by elevating your feet, wearing comfortable shoes, avoiding tight footwear, and staying hydrated to reduce fluid retention.
Mental Health
Mental health is as important as your physical health during pregnancy and even after pregnancy. Hormonal changes, discomfort, and stress of the new baby can lead to emotional distress. Make sure you are socializing and connected with friends and family, you should also cope with meditations, prenatal yoga, and deep breathing exercises
Preparing for parenthood with kids is also vital for mental well-being. Educate yourself by reading books, attending prenatal classes, and gathering information to prepare for childbirth and parenting. Plan for support by organizing a support system of family, friends, or professional help for the postpartum period. Discuss your expectations, fears, and plans for the future with your partner to ensure you’re on the same page.
