6 Tips for a Healthy Pregnancy.

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There is a lot of information that the Internet, books, family, and friends are eager to share with you about pregnancy. It can be overwhelming, to say the least. How can you know what is best for you and your baby? Honestly, only you and your doctor know what is best for your pregnancy but we can help you make your decisions. Here are some great tips to help you have a healthy pregnancy.

6 Tips for a Healthy Pregnancy

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1. Make a list of everything you want to do before, during, or after pregnancy, no matter how small or big it is. Even if you have to miss a few days to accommodate your family. Make sure that you are always aware of what you should and shouldn't do. If you've got a big list like I do, it's hard to get in the right mindset. If it looks like a long list, put it into a separate folder. Start it off with something small and go from there.

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2. Don't smoke or drink alcohol. If you are pregnant, you should never smoke, drink, or do drugs. They can interfere with your body's ability to create healthy embryos. In addition, smoking and drinking can cause your unborn baby to be born small, which can lead to a miscarriage. Also, alcohol consumption can affect your liver and increase the risk of miscarriage as well. Instead, do an activity like reading a book, or knitting to keep you relaxed and occupied.

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3. Make sure you get a prenatal checkup before you begin your journey. If you are not sure what your pregnancy should look like, visit your doctor. You can also ask your midwives or obstetricians. They will advise you as to what you should expect from your pregnancy to delivery. These tips are for women who are new to pregnancy, and who have had a previous pregnancy. A Prenatal Checkup (before 20 weeks). If your last pregnancy had complications, you will need to schedule a follow-up appointment to get more information on your previous experience that might affect your current or next pregnancy. Ask your OB/gynecologist to review your blood work as part of the physical exam. You can also find out the type of pregnancy you want. There are several options.

i. Get pregnant the traditional way via sex with a partner. This is the cheapest and most comfortable way to get pregnant.

ii. Egg freezing involves retrieving about 15 of a woman’s eggs in a procedure similar to IVF, then flash-freezing and storing the eggs. When you’re ready to have a baby, one or more of the eggs are thawed, fertilized, and implanted into your uterus.

iii. Artificial insemination(AI) involves placing sperm from your partner or a donor inside your reproductive tract during ovulation to help you get pregnant. If you’re ovulating normally, Artificial insemination can be done without any fertility drugs. If you’re having issues with ovulation, doing Artificial insemination with fertility drugs can boost your chances of getting pregnant.

iv. Intrauterine insemination (IUI) is similar to Artificial insemination but a slightly more involved process. Instead of just injecting sperm into the reproductive tract, a thin catheter is used to place sperm directly in the uterus close to the Fallopian tubes, upping the chances that sperm will meet the egg.

v. A surrogate carries a child for another woman or same-sex couple. In virtually all cases, the parents undergo IVF and the embryo is implanted in the surrogate’s uterus. Both parents have a genetic tie to the baby, but the surrogate doesn’t.

vi. During IVF(In vitro fertilization), your eggs are fertilized by sperm in a laboratory or fertility clinic. Then the embryos are transferred into your uterus with the hope that they’ll implant and result in a pregnancy.

vii. Natural cycle IVF is a term for in vitro fertilization that overrides the hormone injection phase. Instead, your doctor will monitor your natural cycle and acquire a single egg when you’re ready to ovulate. Your egg will then be fertilized in a laboratory or fertility clinic, just as with traditional IVF, and transferred into your uterus.

viii. Donor eggs involve fertilizing the donor egg with sperm and implanting it into your uterus, similar to IVF. The donor can be someone you know or someone you are matched with through an agency.

 

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4. Eat healthy, whole foods. Avoid processed foods, which are high in sugar and salt. Make a list of all the foods you eat and how often you have to change them out.

Eat healthy, whole foods as much as you can. This way, your body gets all the essential nutrients it needs to grow and develop a healthy baby. Some of the particularly helpful foods are:

a) Rice – It contains a lot of dietary fiber that helps absorb calcium and iron and can prevent diabetes. Rice is great beta-carotene, vitamin B, and vitamin C source. It has about 8 mg of iron.

b) Green leafy veggies – Veggies are packed with vitamins and minerals that help strengthen your immune system. They are also rich in healthy fats and protein that you will need to get the most nutrients. It has about 8 mg of iron. All types of green veggies are high in fiber and contain vitamins A and C as well as B vitamins. For fiber, choose cruciferous vegetables such as broccoli.

c) Nuts – They help with digestion and are rich with antioxidants that protect your cells against free radicals.

Then, make a shopping list. To eat healthily you can make healthy snacks, healthy meals, etc. The foods you eat are very important. Healthy foods can include fruits and veggies, fish, meats, grains, legumes, nuts and seeds, low-fat dairy, high fiber, etc.

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5. Get regular exercise. Exercise is beneficial to you, your body, and your baby. It also helps to reduce stress. The best way to start exercising is to run or walk as soon as you can. A brisk walk can kick-start your metabolism and help you burn calories. You can also do yoga, strength-training exercises, dancing, or several other forms of exercise that don't require you to be on your feet. Yoga is great for pregnant women because it's an excellent way of promoting healthy abdominal muscles. It also helps you relax, which is essential for relieving anxiety. And it can help with your mood, too. Regular physical activity can make you feel so much better. As well as helping you maintain a healthy weight, it also makes your pregnancy easier. Walking, biking, swimming, tennis, climbing stairs, lifting weights, yoga—you name it. Don't be afraid to try new things. There are lots of things you could do with little or no equipment that are great ways to get in shape. This can also help you bond with your partner if you are doing this exercise together for your baby's health.

 

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6. Drink lots of water. This is very important. You can't function without water. Pregnant women should consume more water than the average person to form amniotic fluid, produce extra blood, build new tissue, carry nutrients, enhance digestion, and flush out wastes and toxins. When your body loses water quicker than you take it, you will feel dehydrated.

Dehydration in pregnant women can lead to pregnancy complications like neural tube defects, low breast milk production, low amniotic fluid, and in serious cases even premature labor. Such issues could in turn lead to birth defects in the baby due to a lack of water and nutritional support. I'm not the biggest water drinker, and it's a huge commitment.

These are ways you can stay on top of your hydration game.

I. Make a habit of hydrating yourself thus, you are more likely to stick with it. Try drinking a glass of water in the morning. Writing it down, setting an alarm, and using a reminder app are great ways you could use to remember to hydrate.

II. Try to drink at least 8 to 10 glasses of water a day (around 2 to 2.5 liters). You can use a water bottle that has markers to keep track of your progress.

III. Try flavoring it: If unsweetened beverages do not excite you, try infusing them with fresh fruit or herbs which will boost the flavor.

IV. Try water-dense foods: Plenty of fruits and vegetables have high water content. Plus, these are rich in vitamins, minerals, and antioxidants which are beneficial for you and your little one. Some fruits and veggies you can try are watermelons, peaches, lettuce, cucumbers, etc.

Common causes of dehydration include;

l Vomiting. 

l Diarrhea.

l Fever.

l Infections. 

l Not drinking enough water in hot climates or when exercising.

 Why do you need water?

l · To Regulate your body temperature

l · To Moisten your eyes, nose, and mouth tissues 

l · To Protect your organs and tissues

l · To Bring nutrients and oxygen to your cells

l · To Lubricate joints

l · To Flush out waste products

l · To Dissolve minerals and other nutrients for your body to us.

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Foods high in water

1. Watermelon

 

This juicy fruit gets its name from containing 92% of water and serving as a great snack for staying hydrated.

Watermelon has high levels of vitamins A, C, and B6, as well as potassium for cramps and magnesium. Magnesium helps muscles relax, which can prevent premature contractions during pregnancy. In addition, watermelon can fight morning sickness, reduce heartburn, and prevent dehydration.

 

2. Cucumber

Because it is 95% water. Cucumber is also a good source of fiber, vitamin K, and vitamin A. 

3. Tomatoes

One cup of sliced raw tomato contains 170.14 g of water.

4. Watercress

Watercress contains 95% water.

5. Zucchini

One cup of zucchini contains 90% water, contains 1 g of fiber which keeps you feeling satisfied.

6. Apples

Per a 100-gram serving, apples have 85.56 g of water.

7. Broth

The broth is a soup base often made by simmering bones in water with seasonings. You can add vegetables to the broth to make it extra hydrating.

8. Celery

A single cup of celery contains 115 g of water.

      9. Lettuce

      Water makes up over 95% of raw lettuce. In addition to helping you stay hydrated, lettuce helps with bone strength, vision, and sleep.

Lastly, I wish you a marvelous journey to and through pregnancy. Remember you are brave and strong every step of the way as you embark on this journey.