Women's Health

How to Stay Healthy During Pregnancy

Knowing what you expect is an exciting and joyful time for both partners. As your body and the body of your developing fetus go through many changes during pregnancy, it may also be a time that is full of uncertainties and worries. It's crucial to maintain your health throughout all of these changes and consult with your doctor to determine what is most suitable for your healthy pregnancy. 

In this guide, we are going to share tried-and-tested tips for staying healthy during pregnancy that is going to help you and your unborn child. 

1. Eat for two

Make sure you consume enough calories to keep your weight within a healthy range. Most pregnant women need an additional 300 calories per day for at least the last six months of their pregnancy. It's acceptable to give in to occasional desires or pleasures; watch your portion sizes. Place whole grains on one side of your plate and vegetables and fruit on the other. You need nutritious foods that are wholesome and will help your baby grow. Do not miss having breakfast at any cost. 

Avoid eating raw or uncooked food, soft cheeses, raw or rare meats, unpasteurized juices or milk, lunch or deli meats, pre-made salads, and raw sprouts. Also, limit your intake of caffeinated beverages and drinks with added sugars. Due to the danger of gestational diabetes in certain women, which results in high blood sugar, daily blood sugar monitoring, a nutritious diet, regular exercise, and baby monitoring are all essential.

2. Take your prenatal vitamin

As soon as you find out you're pregnant, you should take prenatal vitamins. Many experts advise taking them before getting pregnant. This is because your baby's neural tube, which eventually grows into the brain and spinal cord, begins to take shape during the first month of pregnancy. It is crucial to start getting critical nutrients like folate, calcium, and iron immediately. 

Prenatal vitamins can be purchased over the counter at most pharmacies or on a doctor's prescription. Try taking them at night or with a small snack if taking them during the day makes you uncomfortable. After that, sucking on hard candy or chewing gum might also be beneficial.

3. Exercise 

Staying active has several health advantages, including lowering stress, boosting circulation, and improving mood. Moreover, it may promote restful sleep. Attend a pregnancy exercise class or stroll for at least 15 to 20 minutes every day at a moderate pace. Avoid overheating by walking in cool, shaded areas or indoors. 

For most pregnant women, Pilates, yoga, swimming, and walking are also wonderful exercises, but before beginning any exercise program, speak with your doctor first. Try to include 30 minutes of exercise into your schedule most days of the week. Please be mindful of your body and avoid going overboard.

4. Visit your gynecologist regularly

Early and frequent prenatal checkups enable your doctor to monitor your and your unborn child's health. If everything is going well with your pregnancy, you'll likely see your doctor once a month before the first 28 weeks, once every two weeks from week 28 to week 36, and once in a week from the 36th week until delivery. Consult your doctor before making any changes and ask about medication. If you experience any of the following symptoms after 28 weeks of pregnancy, meet your gynecologist as soon as possible :

• Bleeding or fluid leakage from the vagina

• Sudden or severe swelling

•  Severe or persistent headaches

• Fever

• Vomiting

• Dizziness 

• Suicide thoughts or killing your unborn child.

5. Educate yourself

Attending a birthing class will make you feel better prepared for delivery, even if this isn't your first child. You will not only get the opportunity to learn more about labor and newborn care, but you can also express your concerns and ask specific questions. This is a wonderful moment to review the medical background of your family. Inform your doctor of any issues you've had with prior pregnancies as well as any congenital disabilities that have occurred in your family.

6. Stay hydrated 

During your pregnancy, you require more water. Hemorrhoids, excessive perspiration, constipation, and urinary tract or bladder infections are common among pregnant women. But drinking water keeps you hydrated and helps you avoid many common illnesses. Premature or early labor might also result from not drinking enough water. Around 10 cups of water each day is advised by the Institute of Medicine. Juices, coffee, tea, soft drinks, and tea contribute to fluid consumption. However, remember that some beverages have more empty calories and added sugars than others.

7. Maintain healthy weight

To find out how much weight gain is appropriate for you, always consult your doctor. The following broad recommendations are provided courtesy of the Institute of Medicine: 

• You should gain 25–30 pounds throughout pregnancy if your weight were normal before getting pregnant. 

• You should have added 28 to 40 pounds if you were underweight. 

• You should have put on 15–25 pounds if you were overweight. 

• You should have gained 11–20 pounds if you were fat. 

Your weight growth should be moderate, most happening in the third trimester. You should gain 3–4 pounds monthly for the second and third trimesters after gaining 2-4 pounds overall during the first trimester. Reduce your intake of foods with added sugars and solid fats if you believe you are gaining weight too quickly. Eat a little bit more of each food group every day if you're not gaining enough weight.

8. Travel cautiously 

Even when you are pregnant, life goes on. It's okay if you have to travel while you're pregnant at some point. Before making any major travel arrangements, including leaving the country, consult your doctor. Avoid spending a lot of time in a car or an airplane. Most pregnant women find flying safe, and airlines let women fly up to 36 weeks pregnant. Always buckle up, and have a copy of your insurance card and medical records with you in case of an emergency. If you suspect a problem during travel or have any questions or concerns, get medical help immediately.

To make your pregnancy journey amazing, we have shared some of the greatest tips. With the guidance and help of Spire Pharmacy, make this beautiful journey even more wonderful.