Care For Body During Pregnancy

Being pregnant means following a healthy lifestyle is more important than ever. It’s crucial to understand what steps you can take to keep you and your baby in good health.
Prenatal care is one of the vital factors that ensure a smooth pregnancy. The first checkup should occur during the first 6 to 8 weeks of your pregnancy, when your menstrual period is approximately 2 to 4 weeks late. For women who are relatively healthy and have no complicating risk factors, you'll probably see your health professional every 4 weeks until the 28th week of pregnancy, then every 2 weeks until 36 weeks of pregnancy. After that you'll have an appointment weekly until you give birth through inducing labor or otherwise.

Nutrition

Proper nutrition is one of the best ways to enjoy a happy pregnancy. Because you’re eating for two, it’s doubly important to consume healthy foods and stay away from things that may harm your baby as it develops. When you’re pregnant, dieting and cutting calories is not a good thing - you will need to take in about 300 more calories a day to ensure you and your baby are properly nourished, especially as your pregnancy progresses. Caloric intake, however, can vary from woman to woman. For thin women, and women carrying twins, you possibly required to consume more than 300 extra calories. Or, if you are currently over-weight you might need less. No matter what, you will need to contact your health professional to determine what’s best for you.
Of course, pure calorie consumption is not the only goal - you need to make sure that what you eat is nutritionally sound. Nutritious foods contain the essential vitamins and minerals that contribute to a baby’s growth and development.
Although a healthy diet is fundamental to caring for your body during pregnancy, it’s actually quite simple to integrate healthy living into your daily life. Maintain a well-balanced diet by following basic dietary guidelines. Lean meats, fruit, vegetables, whole grain breads and low-fat dairy products are all essential to maintaining good health.
Real, healthy food will provide your body with much-needed nutrients. At the same time, during pregnancy certain essential nutrients are required in higher-than-normal amounts. For example, calcium, iron, and folic acid (folate) are especially essential in the diet of a pregnant woman. Although your doctor may prescribe vitamin supplements, your diet still needs to contain nutritious food to provide your body with most of its nourishment.
On a normal basis, women need 1,000 mg of calcium per day, but during pregnancy, calcium consumption should rise in order to keep up with calcium loss in your bones. You can get calcium from a wide range of food products, including low-fat dairy products such as milk, cheese, and yogurt; orange juice, soy milk, and cereals that are fortified with calcium; dark green veggies such as spinach, kale, and broccoli; as well as tofu, dried beans, and almonds.
A pregnant woman requires 27 to 30 mg of iron per day because iron is used by the body to make hemoglobin, which is what helps red blood cells carry oxygen throughout the body. A lack of iron leads to a dearth of red blood cells, meaning the body’s tissues and organs don’t receive enough oxygen. With a baby on board, women need to pay extra attention to their iron intake.
Iron is found in both plant and animal matter, but the body absorbs it more easily from meat sources. The following are some foods that contain a good amount of iron: red meat, dark poultry, salmon, eggs, tofu, enriched grains, dried beans and peas, dried fruit, leafy green vegetables, black-strap molasses, and iron-fortified breakfast cereals.
Many people have already heard about how important folate (folic acid) is for a pregnant woman. For pregnant woman, or those planning on becoming pregnant, it is recommended that you take 0.4 milligrams of folic acid every day. Many women choose to supplement their diet with vitamins in addition to any folic acid intake they receive from food.
It has been found that consuming folic acid 1 month before and during the first 3 months of pregnancy reduces the risk of neural tube defects by 70%, which is why it’s considered so critical. The neural tube is formed during the first 28 days of pregnancy, which is usually before a woman even realizes she’s pregnant, and it eventually develops into the baby’s brain and spinal cord. Lack of sufficient nutrition, particularly a lack of folic acid, may result in a neural tube defect such as spina bifida.
To remain healthy while pregnant, it’s also key to drink plenty of fluids. During pregnancy your blood volume increases, so drinking plenty of water is the best way to avoid dehydration and constipation.
Exercise is a great way to feel great throughout an entire pregnancy. There is no reason to stop you exercise and other physical activity once you become pregnant; in fact, dietary guidelines suggest that you take 30 minutes or more each day to work out at a moderate pace.
During pregnancy, regular exercise prevents excessive weight gain, reduces problems such as back pain, swelling, and constipation, improves sleep, increases energy, promotes a positive attitude, prepares your body for labor and lessens recovery time after labor.
Proper sleep is another factor in maintaining health and comfort during pregnancy. Pregnancy can take its toll, and after a long day you will feel more tired than usual. As the baby grows bigger, it will be more difficult to sleep, but try to sleep as best you can - it will do wonders for how you feel!
Once you are ready to give birth and are considering inducing labor it is wise to consider all the advantages and disadvantages. Indeed, several authorities recommend you give informed consent before labor is induced. Of course, the baby is an important concern when considering induction of labor, especially the baby's ability to breathe once delivered.
Following a healthy diet, getting enough sleep, exercising, and drinking plenty of fluids are all important to your overall well-being during pregnancy. If you strive to eat nutritious food and maintain a positive attitude during the course of your pregnancy, the good moments will definitely outshine the difficult ones.

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.This blog is offering many articles and tips to stay fit. )

Exercising During Pregnancy

Everyone knows that exercise is very good for your health. During pregnancy, exercise can have many other benefits as well. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes.

Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.

Swimming, walking, and yoga are three very popular exercise activities that are suitable for pregnant women. There are other forms of exercise such as weight lifting that are acceptable as long as it is not too strenuous. Most specialists recommend exercise 3 - 4 times a week, unless you have a medical condition that prevents it. If you are ever in doubt, you should consult a physician first.

Below, you will find some of the best reasons as to why you should exercise during pregnancy.

1. Exercise can help to reduce the length of labor and recovery time. The right exercise routines will also increase stamina that is needed for delivery.
2. Exercise can help reduce the side effects of pregnancy. Symptoms such as fatigue, swelling, headaches, and constipation are all common with pregnant women. Studies have shown exercise to reduce the occurrence of these symptoms.
3. Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy. During pregnancy, exercise can make postpartum weight loss easier.
4. Exercise can also decrease the risk of premature birth. Exercise has been proven to decrease the risk of premature birth by at least 50%.
5. Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother.
6. Exercise is very good for your unborn baby. By keeping your body healthy, you are also looking out for your baby as well.

You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion. You should also listen to your body, and if you start feeling sick you should immediately stop and rest.

If you exercise during your pregnancy, you will find it a lot easier to deliver when the time comes. Exercise will assist your body strengthen up, which will make it very easy on you when you go into the delivery room. Women who do not exercise find it much harder when the time comes to give birth.

Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby. Your baby will reap some of the benefits, which is reason enough to exercise. Always be safe when you exercise, and do not hesitate to ask a doctor for advice if you have any questions at all. As long as you exercise safe and use good common sense, you will do a world of good for your pregnancy.

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)