Pregnancy is an exciting journey for you in many ways and will be of great joy and excitement too. However, there are several things you should know from the start. It is also common for women to feel worried and vulnerable by the big changes that pregnancy and a new baby will bring to you.
Here are some Do’s and Don’ts during pregnancy.
Things you must do during pregnancy
Vitamins contain higher levels of certain nutrients than expected mothers require at higher doses. To provide your body all the healthy nutrients you need you have to take a balanced diet rich in vitamins and minerals, this is the best way to support your baby. Your doctor might recommend a prescription. Otherwise, vitamins are available at the pharmacy.
You’ll want to choose a prenatal vitamin that includes
- Folic acid
- Vitamins D, C, A, and E
Vitamin D develop healthy bones of your baby, teeth, and muscles. It helps to regulate the levels of calcium and phosphate in your body. The most important compound for human development is D2 and D3.
Folic acid helps in your baby’s neural tube grow. You need to take 400 micrograms of folic acid each day. Some people need it more. You should take this until you are 12 weeks pregnant. Fewer consumptions of folic acid may be at risk of having a baby with a neural tube defect.
Do Get Lots of Sleep
It is normal for women to have sleep disorder during pregnancy that makes expectant mothers so tired. Hormonal changes may also have a constraint effect on muscles, which may result in snoring and in obese women increase the risk of developing a sleep disorder. It is very important for pregnant women to prioritize sleep and to find strategies for managing their sleep disorders as early as possible in their pregnancy.
A regular exercise routine during pregnancy helps you stay healthy and feel your best. Exercise reduces some common discomfort such as backaches and fatigue. If you have asthma or diabetes exercise is not be advisable.
Exercise is safe during pregnancy as long as you exercise with caution and do not overdo it. Walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment. Swimming, brisk walking, indoor stationary cycling also helps during pregnancy.
Make sure to wear loose-fitting, comfortable clothes, as well as, a good supportive bra. Exercise on a flat, level surface to reduces the risk of injury.
Foods containing protein help the baby grow. A healthy diet is an important part of a healthy pregnancy. Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fiber, which helps digestion. Bread potato rice should be the main part of every meal. Add some protein in your daily diet.
The well-balanced pregnancy diet looks like this.
- 6 to 11 servings of grain products
- 3 to 5 servings of vegetables
- 2 to 4 servings of fruits
- 4 to 6 servings of milk and dairy products
- 3 to 4 servings of meat and protein foods
- 6 to 8 glasses of water, fruit juice, or milk
- Limited servings of fatty foods and sweets
Think Positive During Pregnancy
Join a yoga or do meditation to stay positive during pregnancy. it will help you with the mood swings. yoga will make you strong, calm and happy. live in the moment and focus on a baby this will help you with the hard times. carry a journal and jot down your mood plans. do breathing exercise, it will help you flush your inner baggage and keep your mind away from negative thoughts.
Things you do not do during pregnancy
Do Not Eat For Two
Do not need to eat more in pregnancy, you may need to eat healthily. Your baby takes everything they need from you for the first six months without you needing any extra calories at all.
Eating lots of extra food now that you’re pregnant will not help your baby, and will leave you with extra weight that you may struggle to lose when your baby is born.
Do Not Drink Caffeine
Caffeine is a stimulant, it increases your blood pressure and heart rate, both of which are not recommended during pregnancy. The investigators found an increased risk of miscarriage with higher levels of caffeine consumption. Moderate caffeine consumption is fewer than 300mg per day. Avoiding caffeine as much as possible is your safest course of action.
Do Not Diet
Diet and pregnancy do not go well together. It’s better to follow a healthy diet plan instead of a diet. Making a baby require more nutrients and food you shouldn’t let your body go hungry. Not eating enough while you’re pregnant puts your health and the health of your baby at risk.
Do Not Stress Out
Stress is a common feeling during pregnancy. But too much stress can make you uncomfortable. Stress can make you have trouble sleeping, have headaches. Too much stress leads you to have a premature baby. Your hormones are changing, which can cause you mood swings. Mood swings can make it harder to handle stress.
To reduce the stress level keep in mind that the discomforts of pregnancy are only temporary. Cut back the activities you do not need to talk about. Ask for help from people you trust or call your doctor ask them about how to handle these discomforts.
Don’t Eat Unpasteurized Milk Products
Pregnant women have a serious risk of becoming ill from the bacteria Listeria, which is often found in raw milk and can cause miscarriage, or illness, or death of the newborn baby. To avoid this risk, pregnant women are advised not to take any unpasteurized milk and soft cheeses.
Pregnancy weakens the immune system of women and the risk of getting this listeriotic infection increases. It’s important to take special care during pregnancy.