Studies show that one-fifth of all pregnant women are extremely concerned about how the coming weeks will be. As an expectant mom, you may experience a variety of fears associated with childbirth. However, most pregnancies will progress without major complications; only 8% involve serious complications. You shouldn’t be worried if you focus on prenatal well-being and follow some basic pregnancy-related tips. Here’s what you need to know:
- Avoid drinking and smoking
Drinking alcohol is a big no-no for pregnant women, and the same goes for smoking. No amount of alcoholic beverages is safe for a woman carrying a child since drinking can cause developmental problems among newborns, such as congenital disabilities. Similarly, smoking can affect the fetus’s oxygen supply and lead to poor brain development and stunted growth.
- Take prenatal vitamins
Taking prenatal multivitamins will contribute to your baby’s healthy growth. Your doctor may suggest some prenatal supplements for iron and calcium) to improve hemoglobin levels and the development of fetal bone. You should also ask your doctor to recommend prenatal DHA (Docosahexaenoic acid) vitamins to promote the development of your baby’s brain, vision, and nervous system. DHA is also known to prevent pre-term labor and support postpartum mood in new mothers.
- Eat healthy food
They say you must eat for two when pregnant. Wrong; that’s just a myth. Your body needs more nutrition when you’re pregnant, but there’s no need to consume double the calories you used to eat before. Here’s a breakdown of how many calories a pregnant woman needs:
- First trimester:- 1,800 calories per day
- Second trimester:- 2,200 calories per day
- Third trimester:- 2,400 calories per day
Ensure you get enough calcium and protein to sustain yourself and your soon-to-be-born child. Include more nuts, beans in your diet, along with fruits and vegetables. Avoid junk food as much as possible. Also, some foods are higher in toxins and unsuitable for consumption during pregnancy, such as fish with high levels of mercury. Here’s a list of the foods to avoid during pregnancy:
- Raw eggs
- Soft cheese
- Raw/rare meat
- Papaya (unripe)
- Unpasteurized milk
- Undercooked meat
- Pineapple (it has certain harmful enzymes)
- Sleep more often
Your body needs more sleep when you’re pregnant for your well-being and the growth of your child, so try to clock in 7 to 9 hours of rest daily. Pregnant women feel more exhausted in the first 12 weeks because of low blood sugar and blood pressure levels. Certain hormonal changes also occur, making you feel more emotional and nauseous. Sleeping enough can help you overcome these changes and maintain a healthy pregnancy.
Also, your baby will spend 95% of their time inside the womb sleeping. Even when you move around doing Kegel exercises or household chores, your baby’s often in a state of slumber. Resting will make you healthier and improve the developmental progress of the fetus.
- Do some exercises
Keep your body moving a little by doing some simple exercises. You can join pregnancy exercise classes to boost your well-being or just walk around the block for half an hour to stay active. Inactivity will make labor difficult and may lead to other pregnancy-related complications. Just listen to your body and avoid overindulging in it. Try engaging in aerobic exercises to sweat more and increase your heart rate.
- Practice Kegel exercises
Kegel exercises make your pelvic muscles stronger to support your bladder and uterus. Also, some variations of Kegel exercises are subtle; nobody will notice if you do them intentionally. So, you can even do Kegel exercises in public places, e.g., while sitting in your car, shopping for groceries, or standing in queues. Here’s how you can practice Kegels to control your bladder:
- Practice squeezing as if stopping the flow of urine
- Tighten your pelvic muscles and hold for a few seconds
- After counting to three, let go of your muscles and relax
- Now, repeat this process ten more times for better results
For those seeking holistic approaches to prenatal health, consider exploring options like yoni steam herbs for fertility. These herbs, used in traditional practices, are said to promote reproductive health and overall wellness.
- Consume meds carefully
Many meds can cause harmful side effects on your body when you’re pregnant. For instance, doctors will ask you to avoid taking Aspirin and Ibuprofen unless absolutely necessary. These drugs may cause the newborn to suffer from congenital disabilities. Consult your doctor or midwife before purchasing OTC drugs, supplements, or multivitamins. Checking in with your primary caregiver can prevent you from ingesting a potentially harmful medication.
- Limit chemical exposure
We’re surrounded by various harmful chemical substances every day. These chemicals are found in everyday items such as cleaning supplies, cosmetic products, etc. Reduce chemical exposure during pregnancy by surrounding yourself with non-toxic and organic materials. That’s how you can prevent your soon-to-be-born child from several birth defects.
- Regulate postpartum depression
Most new moms suffer from a condition called postpartum depression. These baby blues are normal among young mothers and can become problematic if not managed properly. Only 10% of young mothers will face a severe form of postpartum. In this condition, you may feel sad, angry, and empty inside; but know that these feelings of sadness or guilt are just a result of your body recovering from your pregnancy. This depression is caused by a drop in the hormonal activity in your body during pregnancy.
Seek therapy to regulate these baby blues and see a healthcare practitioner if your symptoms worsen. Typically, postpartum depression goes away six weeks after labor.
Conclusion
A study shows that 13% of women postpone pregnancy because of major fears about childbirth. So, how can you overcome these fears and maintain your well-being while pregnant? You need to focus on your well-being and get everything right about improving your prenatal health. Eat healthy meals, drink water, sleep more often, and avoid smoking or drinking. Do some exercises (e.g., Kegel exercises) and take your prenatal vitamins. Following these tips will ensure you sail through pregnancy like a breeze and experience less trouble during and after labor.
