You want to do everything you can to keep yourself safe and healthy during pregnancy so that your baby will develop perfectly. There are a lot of things that you can do to help ensure a healthy pregnancy, like eating right, getting enough rest, and exercising regularly.
1. Folic Acid/Folate Supplementation – Folic acid is the human-made version of folate, a nutrient naturally found in foods like broccoli, spinach, and liver (yum!). It serves many useful functions in the human body, but for pregnant women it is recommended because it helps prevent some serious birth defects, especially those surrounding the neural tube. Folic acid is important for pregnant women because it helps to prevent birth defects of the brain and spine. These defects can be serious and even life-threatening, so it’s important for expectant mothers to get enough folic acid in their diets. Some good sources of folic acid include leafy green vegetables, legumes, and nuts. You can also find folic acid in supplements or fortified foods such as cereal and bread.
Folic acid is a water-soluble B vitamin, and it is mainly found in leafy green vegetables and legumes. This vitamin is important for pregnant women because it helps to prevent certain birth defects of the baby’s brain and spine. These birth defects are serious and can even be fatal, which is why it’s so important for women who are trying to get pregnant to start taking a folic acid supplement during the weeks leading up to conception.
For many people, the best way to get their daily recommended amount of folate is by eating foods that are enriched with folic acid or drinking orange juice. In 1996, the US government made it mandatory for commercial grain products (cereals, breads, etc.) to be enriched with folic acid in order to ensure that people would be getting enough of this important nutrient. Additionally, many doctors will prescribe prenatal vitamins that also contain folic acid to pregnant women since they need higher amounts of this nutrient during pregnancy.
2. Avoid Processed Foods – Processed foods are often loaded with unhealthy fats and empty calories. They offer your body (and more importantly, your baby’s developing body) nothing that it needs, and may come with a whole host of artificial colors and chemicals. Processed meats like hot dogs can be especially dangerous, as they sometimes carry bacteria that can result in a serious infection or even miscarriage.
It’s important to stick to eating healthy food that you make yourself, or that your partner makes. This way, you can be sure of what’s going into your meals and that they’re being cooked thoroughly. Use a food thermometer to ensure that all meats are cooked through before eating them. When it comes to leftovers, don’t reheat them more than once and never refreeze food that has been defrosted.
3. Exercise – Just because you are pregnant doesn’t mean that you can’t continue to exercise. In fact, there are many health benefits to exercising during pregnancy. Low intensity exercises like walking and swimming help keep your cardiovascular system active. Pregnant women can even do many different weightlifting exercises.
There are some activities you should avoid, like those with a high chance of falling or impacts to your body. Also be aware of the effects of intense weightlifting moves like deadlifting or squatting on the pelvic regions. To reduce the risk of damaging connective tissue, don’t do moves like lunges.
4. Get Regular Sleep – Did you know that most adults need around seven to eight hours of sleep per day? If you can, go to sleep when it gets dark outside and then wake up when you feel rested – this will help your body’s natural asleep/awake rhythm. Exercising regularly can also help make it easier for you to fall asleep at night.
We know it’s not always easy to get a good night’s sleep when you’re pregnant, but it’s important to try! Many women experience sleep disturbances during pregnancy, such as needing to urinate more frequently due to increased liquid intake or feeling pressure on the bladder from the fetus changing positions. If you can, allow yourself extra time to sleep at night so that you can get the deep, restful sleep your body needs.
5. See Your Doctor Regularly – If you want to increase your chances of conceiving and having a healthy child, partner up with a reputable and experienced doctor. They can help you understand your ovulation schedule, get you started on prenatal vitamins, and monitor your health and the health of your baby throughout the pregnancy.
6. Stop Smoking/Drinking Alcohol – There is no safe level of smoking or drinking during pregnancy. Smoking and drinking rob the fetus of oxygen, which it needs to develop properly. Additionally, exposure to the various substances contained in cigarettes can damage your baby while it is still in the womb. Pregnant women should even avoid secondhand smoke. Fetal alcohol syndrome is a very serious condition caused by maternal drinking during pregnancy.
7. Avoid Environmental Pollutants – Environmental pollutants can be just as dangerous to your baby as secondhand smoke. Fumes from paint or solvents, lead, and mercury can all cause birth defects and other complications. Mercury is found in some commercially available fish, which is why many pregnant women choose to abstain from fish altogether or keep their intake low. Keep the surrounding environment pure, so your baby can develop in a safe and healthy manner.
