Top Ten Things to Do During Pregnancy
Mothers Should Eat Well, Exercise and Get Good Prenatal Care
Jan 31, 2009
If you do not already have a healthy lifestyle, pregnancy is one of the best times to begin one. Here are the top ten things to do (or not do) to make sure that you and your baby's health are as good as they possibly can be.
Eat Nutritious Meals and Snacks
Our busy schedules do not always allow for healthy eating. However you can begin to make your pregnancy diet a priority even in the months when you are planning to conceive. Eat small nutritious snacks when morning sickness or late pregnancy limits the amount of food you can take in at once. Some of the best tips for nutritious meals are to buy as much organic produce, meat and dairy as possible and to be sure you are getting protein at every meal. Look for a colorful palette of foods on your plate with fresh fruits and vegetables that are dark green, yellow, red and purple to add to the nutrients in your pregnancy diet! Too much brown or white on your plate might mean you are not getting enough vitamins.
Take Prenatal Vitamins
Very few women will get enough crucial vitamins and minerals from their diet without taking prenatal vitamins. In fact, research now shows that beginning prenatal vitamins that contain folic acid several months before conception is one of the best ways to avoid neural tube defects in the baby. Look for preservative-free prenatal vitamins.
Exercise
Exercise is the ticket for many of pregnancy discomforts including morning sickness and back pain. Some research also shows that exercise may reduce the risk of preterm labor. Be a little more careful in your first trimester with a more gentle exercise program.
Rest When Your Body Needs It
The first and last trimesters are notorious for wreaking havoc with mom's energy level. The increased hormones and demands on her body can make her easily fatigued and increase her need for rest. Afternoon naps or cutting back on work hours may not be a luxury, but rather a necessity during the early months and toward the end of pregnancy.
Get Good Prenatal Care
It is important for every mother to seek out an obstetrician, midwife or family doctor for prenatal care during pregnancy. Complications can crop up quickly and the sooner you are treated, the better for your health and your baby's growth and development.
Avoid Exposure to Harmful Substances
It is common knowledge that things like medications, alcohol and smoking can be harmful to your baby as he is growing. Remember that even secondary smoke and small amounts of alcohol have been shown to cause problems so it is best to avoid any exposure to these substances. There are other environmental hazards to be careful of including exposure to chemical fumes, pesticides and medical procedures such as X-rays.
Avoid Certain Foods
Large predator fish contain mercury and some deli meats and unpasteurized soft cheeses can contain listeria. It is good to avoid these products if possible. To reduce your baby's exposure to highly allergenic foods, avoid foods such as peanuts and shellfish during pregnancy. Many foods today contain additives and preservatives in which little testing has been done. Since we don't know the safe limits, it is best to avoid artificial sweeteners as well as foods with preservatives.
Avoid Caffeine
Caffeine has been associated with preterm labor and low birthweight babies so it best to avoid or significantly reduce caffeine in your diet. Remember there is caffeine in many soft drinks and chocolate in addition to coffee and tea.
Make Educated Decisions about Childbirth
If you are watching your exposure to medications and potentially harmful substances to protect both you and your baby during the entire nine months of pregnancy, why would the time of labor and birth be any different? Talk to your care provider and read informative books about reducing your chances of unnecessary medical intervention or cesarean birth. Consider using a midwife and having your baby in a birthing center. Research hiring a doula. All of these decisions are associated with a higher chance of having a vaginal birth.
Breastfeed Your Baby
There is nothing better or healthier for you, your baby or the environment than for you to breastfeed your baby for as long as possible. Many long-term breastfeeding studies show that babies have improved overall health versus formula-fed babies and mothers have lower rates of breast cancer.
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