TIPS FOR A HEALTHY PREGNANCY

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Pregnancy is an ideal time to start taking really good care of yourself both physically and emotionally. If you follow the few simple guidelines below, you should give yourself the best chance of having a problem-free pregnancy and a healthy baby.

1. See your doctor or midwife as soon as possible

As soon as you find out you're pregnant, get in touch with your GP or a midwife to organise your antenatal care. Organising your care early means you'll get good advice for a healthy pregnancy right from the start. You'll also have plenty of time to organise any ultrasound scans and tests that you may need. 

2. Take a prenatal vitamin each day as directed by your obstetrician or midwife.

Prenatal vitamins provide a lot of essential minerals and nutrients for a healthy pregnancy, with one of the most important being folic acid.

3. Opt for a Balanced Diet

The foods you eat during pregnancy have a direct influence on the health of the unborn baby. According to experts, a healthy diet is a must during pregnancy.

A healthy diet supports normal birth-weight, improves fetal brain development and lowers the risk of many birth defects.

It also reduces the risk of pregnancy complications like anemia, morning sickness and fatigue.

4. Exercise

It's important for your general health and also can help reduce stress. Take a pregnancy exercise class or walk at least fifteen to twenty minutes every day at a moderate pace. Walk in cool, shaded areas or indoors in order to prevent overheating.

5. Do Pelvic Floor Exercises

Pelvic floor exercises or Kegel exercises are great for strengthening the muscles that support your bladder, vagina and back passage. This in turn can aid in smooth delivery and quick recovery after birth. It also helps prevent urinary incontinence.

1. Tighten your pelvic floor muscles (the ones you use to stop the flow of urine in midstream). Make sure you do not move the leg, buttock, or abdominal muscles.
2. Hold for a count of 5.
3. Then, relax the muscles for 5 seconds.
4. Repeat up to 10 times for 1 complete set. Aim for doing at least 3 sets a day.

Note: Do not perform this exercise when emptying your bladder as it may increase the risk of urinary tract infection.

6. Get Plenty of Rest and Sleep

The fatigue you feel in the first few months is due to high levels of pregnancy hormones circulating in your body. Later on, it's your body's way of telling you to slow down.

If you can't sleep at night, try to take a quick nap in the middle of the day to catch up. If that's impossible, at least put your feet up and try to relax for 30 minutes.

If backache is disturbing your sleep, try lying on your left-hand side with your knees bent. Placing a wedge-shaped pillow under your bump may help ease the strain on your back.

Exercise may also give you some relief from backache. It can help with sleep problems, too, as long as you don't exercise too close to bedtime.

7. Manage Stress

Feeling stressed during pregnancy is normal, but you need to keep your stress level under control.

Due to hormonal changes in the body during pregnancy, there is an increase in cortisol levels. These stress hormones can impact the health of the unborn baby.

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