Staying healthy during pregnancy involves eating a nutritious diet, getting plenty of exercise and sleep and avoiding alcohol, cigarettes and drugs. Unhealthy lifestyle choices while you are pregnant could result in health complications for you and your growing baby. Taking care of yourself means that you are also taking care of your infant. Be sure to get prenatal care throughout your pregnancy so that your doctor can monitor both of you until delivery.
Lower the Risk of Birth Defects
While some birth defects are genetic and cannot be prevented, others are more likely if you are deficient in certain nutrients or use substances that harm a baby's health in utero. One of the most important vitamins you should take during your pregnancy is folic acid. This nutrient helps prevent neural tube defects that include spina bifida. Most prenatal vitamins contain 100 percent of your daily needs for folic acid so taking one every day is important. Using alcohol or drugs could result in mental or physical birth defects as well as health complications after birth. Talk with your doctor if you need help quitting.
Healthy Weight Gain
Staying healthy during your pregnancy by eating nutritious foods and getting 30 minutes of daily exercise allows you to gain the right amount of weight. Choose foods from all the food groups, including fruits, vegetables, whole grains, lean protein, low-fat milk and healthy fats. When working out, choose activities that don't put you or your baby at risk of injury. Good choices include walking, yoga or swimming. Avoid skiing, soccer and football because a fall or a ball to the belly could be dangerous. Most women should gain 25 to 35 pounds throughout pregnancy, but if you are overweight, underweight of have health concerns, your gain may differ. Your obstetrician will help you work out a healthy diet and exercise routine.
Optimize Blood Flow
Increasing your intake of iron-rich foods increases your blood flow. Getting adequate blood supplies to your placenta helps your baby grow and develop. Many prenatal vitamins contain iron, but eating lean red meat, peas, beans, whole grains, dried fruit and leafy green vegetables will increase your levels as well. Sleeping on your left side is another way to optimize the blood flow to your placenta and on to your baby. This also cuts down on your risk of varicose veins, hemorrhoids and swelling in your legs. Adequate sleep keeps your immunity up and increases energy levels during pregnancy.
Prepare For Labor
A pregnant body that is in good shape typically does better during the labor process. Exercise is a particularly good way to prepare your body for the demands of giving birth. Low-impact exercises increase your flexibility and endurance, both of which make it easier to get through labor and delivery. Exercise also reduces your risk of preeclampsia and gestational diabetes, both of which could cause complications during delivery and postpartum. Adequate physical activity also cuts your risk of preterm delivery and stabilizes your mood, reducing anxiety during the big event.
References
- KidsHealth; Staying Healthy During Pregnancy; October 2008
- University of Maryland Medical Center; Folic Acid Prevents Birth Defects; October 22, 2008
- Womenshealth.gov; Healthy Pregnancy; September 27, 2010
- Women's College Hospital; Healthy Eating and Weight Gain; April 2008
- KidsHealth; Medical Care During Pregnancy; January 2011
