Tips For A Healthy Pregnancy
Here are some tips to ensure you have a healthy, safe, and enjoyable pregnancy.
- Regular exercise is always important and should be maintained during pregnancy.
- Keeps you healthy and makes you feel good mentally and physically.
- Helps to prevent gestational diabetes that develops during pregnancy.
- Makes labour and delivery less painful.
- Do low impact exercise like walking, swimming, Kegel, stretching, yoga, etc.
- Do not exercise against doctor order.
- Consider your medical condition and discuss with your doctor what is best for you.
- Make plans for exercise you can do to help you recover and back to your pre- pregnancy self.
- Take time for yourself to relax and rejuvenate your mind and body.
- Tell your loved ones what you need and do not feel guilty in taking time for yourself.
- Talk to your healthcare providers about your concerns.
- Talk to a counsellor and consider joining a support group.
- Build a support team and accept their help.
- During pregnancy you will experience hormonal, physical, and emotional changes. Get help if you have concerns about your mental health; not everyone feels happiness and excitement during pregnancy. This is not unusual and can be dealt with.
- Preexisting mental conditions will also have a profound effect on your pregnancy and so you must consider these factors and prepare for it.
- Tap into the various support provided for you until you find a fit.
- 7-9 hours of sleep is recommended for adults aged 18-64 by The National Sleep Foundation
- Lack of sleep can cause hypertension (high blood pressure), gestational diabetes, preeclampsia, longer labour, pulmonary hypertension, increase risk of cesarean delivery
- Pregnancy can cause insomnia due to number of reasons like:
– Restless leg syndrome
– Uncomfortable position
– Abdominal discomfort
– Leg cramps
– Vivid dreams
– Tenderness in breasts
Tips to Help You Sleep:
- Reduce your caffeine
- Try to go to sleep at the same time each night
- Eat early and reduce your liquid intake when going to bed
- Use a relaxation technique to help you sleep
- Take a nap during the day if you can
- Eat healthy for you and your baby
- Folate and folic acid are very important for your baby
- Calcium, vitamin D, protein, and iron are very important in the development of your baby
- Eat a balanced diet
- Use a food guide to help with your choices
- Prepare your food safely to reduce getting sick
- Discuss with your healthcare providers the best course for you
- Pregnancy will bring lots of changes to your body and resting is just as important as good sleeping.
- Bed rest may be ordered by your doctor for several reasons.
- If you are on bed rest, this is a good time to catch up on your reading, write in a journal that you can share with your baby later, write a book or short stories, take that extra or upgrade course online, etc.
- Make vison board lining up with your future plans.
- Start a blog.
- Join a pregnancy community that suits you or create one.
- Prepare for your baby -what you want and how you want it.
- Will you use a Newborn Care Specialist (night nurse) to help you at night?
- Do you have a financial restraint?
- What is your budget and what is most valuable to spend it on?
- How long will you need the service?
- Is the support you need for the night and/or day?
- What skill sets would you desire in your care provider to have?
- Peace of mind