20 Simple Tips to a Healthy Pregnancy

When the most asked question, "When are you going to tell us the good news?" finally comes true, you feel a wide range of emotions. It feels almost surreal when you get to see the double pink line in your pregnancy test. It can be exhilarating, surprising, upsetting and completely overwhelming, like a rollercoaster ride. And that is completely normal!

Because just think how your body reacts and mood varies when you are in your menses period or while experiencing a mild flu. And now that you are carrying your little version of yourself inside you, your emotions will be running on another level. So, you need not worry about the changes that the process of pregnancy and motherhood takes on you. All you need to do is to take care of your mental and physical health and have a happy pregnancy period. Here are the twenty steps that can help your journey of pregnancy to be happy and healthy!

1. Stay Hydrated!

Every human requires an adequate amount of water to keep their bodies hydrated. For pregnant women it is even more important as the body does an extra activity of supplying the oxygen and nutrients to the baby through placenta. It is recommended to drink 8 to 10 glasses of water per day, which can prevent diseases like constipation, hemorrhoids, UTIs, headache and other painful pregnancy symptoms.

2. Eat healthy

Pregnant women are advised to follow a healthy diet and gain some knowledge about health particularly during these days, above anything else. The baby inside the womb requires all the necessary nutrients to grow healthy. So, make your plate colorful by adding a lot of fruits and vegetables. You can also add whole grains, high calcium foods and non-saturated food sources.

3. Check medications

It is particularly important to check each medicine, including natural supplements and over-the-counter medicines, to see if they are safe to take while pregnant. This is especially important during the first trimester (0–13 weeks), which is a crucial time for the embryo and fetus to grow and develop. Before taking any medicine, even painkillers, while you are pregnant, check with your pharmacist, midwife, or doctor to make sure it is safe.

4. Say ‘No’ to Smoking

Smoking during pregnancy is unhealthy for you and your baby as it affects the brain and lung tissue of the unborn and can cause miscarriage and Sudden Infant Death Syndrome (SIDS).

5. Get enough rest

Yes, you may be busy right now, but once the kid arrives, you will have even less time for yourself. So, enjoy the pregnancy period and get your me time often.

6. Practice Kegel exercise

Kegel exercises are an excellent way to strengthen the pelvic floor muscles and aid in labor and delivery, as well as reduce the risk of incontinence and pelvic organ prolapse. Keep in mind that you need to concentrate on both the contraction and the release of the muscles so that you can bring your baby into the world in the most comfortable way possible!

 
7. Manage stress

Pregnancy can put you into a wide range of emotions including feeling stressed or anxious for no reason. Manage your stress by talking to your partner or having a friend’s get-out together or practicing meditation.

8. Plan your baby’s birth

Choose the right place where you want to deliver your baby, whether at hospitals or a sanctum natural birth center.

9. Get plenty of sleep

In the first 12 weeks (about 3 months) of pregnancy, it is normal to feel fatigued or even exhausted. An ample and healthy sleep of 8 to 9 hours is essential for both you and your baby. It is recommended that you try to sleep on the left side to improve blood flow.

10. Attend workshops

Enjoy the opportunity to gain knowledge about the physical changes that occur in your body after giving birth. Instead of relying on superstition, you can learn more about what you and your kid need by attending workshops conducted by the sex educators or other professionals.

11. Get your prenatal care

Prenatal care is the healthcare you get during your pregnancy by doctors or healthcare providers. It is essential for both you and your baby’s growth. Prenatal care includes regular checkups and testing every 4 weeks for the first and second trimester and every 2 weeks during your third trimester.

12. Stay Hygiene

Mothers-to-be are advised to take a bath twice a day, using only water and no soap, and to clean their intimate areas thoroughly after each bath. Wash your hands often and try to avoid outside food.

13. Choose Maternity Slippers

Wearing maternity slippers during pregnancy can reduce the risk of developing foot problems. Because of the increased risk of foot problems during pregnancy, it is advised that you wear maternity slippers since they are designed specifically to be comfortable for your feet.

14. Reduce caffeine intake

Yes! I can feel you if you are a coffee lover! It can be extremely difficult to suddenly cut back on caffeine.

You need not totally cut back on it but reduce the caffeine intake to 200 mg per day. Caffeine, as a stimulant, increases heart rate and blood pressure, making it even more difficult to fall asleep.

15. Take Prenatal Vitamins

Pregnant women and those planning to become pregnant should begin taking folic acid and multivitamins shortly. Pregnancy complications like spina bifida, anencephaly, and neural tube abnormalities may be avoided with enough folic acid intake in the first 12 weeks (about 3 months) of pregnancy.   When taking folic acid, it is important to do it consistently. With or without food, they can be taken whenever it is most convenient for you. Vitamins and nutrients like folic acid, iodine, iron, calcium, and vitamin D are also important for fetal development and growth during pregnancy.

16. ‘No’ to Alcohol

Consuming alcohol during pregnancy is associated with an increased risk of miscarriage, premature delivery, and low birthweight. And it can still influence your newborn after they are born. It can also lead to some serious conditions like Fetal Alcohol Spectrum Disorder (FASD).

17. Know about the Post-partum Depression

Every one of us might have heard of post-partum depression, but we might not know that 10 to 20 percent of new mothers experience a major depression. It is better to talk to a doctor or get help from therapy sessions if you are feeling unexplainably depressed and it is highly important to make your mental health a top priority during these days. 

18. Connect with your baby

Talk to your baby inside the womb and share your love and delight with them. Research shows that babies can respond to the sense of touch as early as the tenth week of pregnancy. As time goes on, they will begin to respond to stimuli such as your voice, music, and sounds.

19. Get vaccinated

Pregnant women who are vaccinated have a better chance of having a healthy pregnancy and a healthy baby by warding off vaccine-preventable diseases. The transfer of maternal antibodies to the developing fetus is another mechanism by which immunization during pregnancy can provide direct protection for both mother and child.

20. Stay happy

Apart from following all the health tips, staying calm and happy is necessary for both you and your baby, since it is important to take care of your emotional health during pregnancy. Do what makes you happy and sometimes you can give in to cravings!

I can sense how you feel if you are pregnant and have so much doubts and uncertainty in deciding how to take best care of you and your baby. It is recommended that you choose the most convenient method to consult a doctor through video calls and address any of your concerns you might have.

HAPPY WOMEN! HAPPY PREGNANCY!