The most beautiful and unforgettable moment in every woman’s life is when she get to know that she is bearing her child in her womb. However the feeling of excitement and joy comes along with many physical and emotional changes in the woman. It is very important to take proper care of health (both mental and physical) during the pregnancy time, as child’s health in the womb is directly linked with the mother’s health. Hence, every pregnant woman should follow few important pregnancy health tips for their little ones in order to enjoy this most beautiful phase of the life without facing any type of complications. Such vital tips and advices are given below and these tips will definitely help you in delivering a healthy baby.
1, Stay hydrated
Maintaining a good level of hydration is very essential for a healthy pregnancy period. Sufficient amount of water is required for the expansion of body since mother’s blood volume rises by around 40 percent during pregnancy. Inadequate water intake can even lead to certain pregnancy complications like premature labor and miscarriage. Moreover, drinking enough fluid significantly helps in preventing various health problems like urine infections, constipation, digestion problems, etc. So, try to have at least two to three liters of water everyday. Morever, avoid consuming alcoholic drinks and reduce your caffeine intake to less than 200 mg per day.
2, Get enough sleep
Sleep is the most significant factor to be considered while you are pregnant. A good night’s sleep plays an important role in making you feel relaxed, rested, and energized throughout the day. The new life growing inside the womb put more strain and stress on a woman’s body and makes her more tired. Hence, inadequate amount of sleep can badly affect the health of both mom and baby. However it is also a reality that majority of pregnant women suffer from insomnia (sleeplessness) during the pregnancy period because they feel uncomfortable while lying down in bed. If you are one among them, then go for some alternatives like buying a pregnancy pillow or maternity pillow and try to get sound sleep as much as possible.
3, Prevent stretch marks
The development of stretch marks is one of the biggest problems that are faced by pregnant ladies. This problem is so common that around 75 – 90% of pregnant women develop stretch marks during their pregnancy period. Mostly, these stretch marks are developed on the abdomen area but in some worst cases, woman also get stretch marks on other body parts like buttocks, breasts, hips, and thighs too. Hence, it’s very important to moisturize all these body parts on daily basis in order to prevent and reduce the impact of such marks on your skin. There are several commercial products existing in the market that claims to prevent stretch marks but most of them are made with harmful chemicals that are unsafe to use during pregnancy. So, always go for natural ways. You can use either almond oil, cocoa butter, Shea butter, or wheatgerm oil and massage them gently on all affected parts daily.
4, Deal with nausea and sickness
Nausea and morning sickness is another common health problem that majority of pregnant women faces. The severity of this problem varies from woman to woman. Severe nausea can adversely affect your health and your baby’s health too. The feeling of nausea gets worsened when a person is tired. Therefore, make sure to get plenty of rest as much as possible. Never allow your stomach to become empty and the best option for this is to have smaller meals or snacks frequently. Plus, try to eat a small bedtime snack shortly before your bedtime in order to prevent the feeling of morning sickness. Another important thing is to stay hydrated by drinking plenty of fluids all over the day.
5, Put your feet up
The increased body weight of pregnancy directly affects your legs and it may lead to aching legs and swollen ankles. The extra weight that you are carrying is not the only reason for this health problem. During pregnancy, the body will have increased production of a hormone called progesterone which relaxes the leg’s muscles and makes them more elastic which ultimately leads to swollen ankles and aching legs. One of the best ways for getting relief from pain and swelling of legs is to put your feet up as often as possible. When feet are kept at an elevated position, it significantly increases the flow and circulation of blood and thus reduces the swelling of feet. So, make sure to take out time for relaxing your feet by putting them up either on a sofa or a foot stool. By doing this regularly, you can even prevent the problem of varicose veins.
6, Improve your circulation
The increased level of progesterone hormones helps in relaxing your blood vessels to avoid high blood pressure but at the same time these relaxed vessels can slow down the blood circulation. Plus, the increasing weight in the pelvic area can constrict the veins and ultimately it reduces the blood circulation to your feet. The most effective method for stimulating the blood flow during pregnancy is stretching your legs and feet. Bend and stretch your feet and hands up and down while keeping the toes and fingers pointed. Then rotate hands and feet 8 times to the left in circular motion and in same way rotate them to the right side. These stretches are easy yet effective. To get best results, try to do them on daily basis in every morning and at night before going to sleep.
7, Attend antenatal classes
Antenatal classes are specially designed to educate the expectant parents about different pregnancy-related subjects like labor, childbirth, and even early parenthood. It is highly recommended by doctors to attend such classes as they are very much helpful and beneficial, particularly for first time parents. Antenatal class is a great help for pregnant women to stay focused on pregnancy and make them prepared for labor and birth. Plus, it is a great place to meet and chat with other parents-to-be. The best thing about the class is that it provides access to trained and qualified professionals to whom you can ask any questions or share any of your concerns.
8, Talk things through
It is quite natural to have worries and anxieties in your mind while you are pregnant. If they are not addressed on time then they can increase your stress level which is not good for you and your baby. Hence, make sure to share your concerns with someone, whether it is with your partner, a close friend, or your doctor. Talking with other women, who are at the same stage of pregnancy as you, will also help you a lot as they can understand your feelings and concerns much better. So, don’t allow your worries and anxieties affect your baby. Instead, share them and enjoy the most beautiful phase of your life to the fullest.
9, Stay calm and stress-free
Stress and anxiety during pregnancy could lead to numerous health problems for both mother and baby. High levels of stress that experienced by mother would be result in various pregnancy-related problems like low birth weight, prematurity, miscarriage, and newborn irritability. Moreover, stress can increase your blood pressure which can put you and your baby at a high risk. Hence, it is very important to stay calm and stress-free during the pregnancy period. Meditation, practicing yoga, having relaxing warm bath, or enjoying a cup of tea along with your favorite magazine, all these are excellent ways to get relief from the ugly feelings of stress and anxiety.
10, Coping up with pregnancy cravings
Majority of women develop cravings for specific foods while they are pregnant. Usually, they experience cravings for spicy foods, dairy items, salty snacks, and fruits having sour taste. The main reason for such cravings is the hormonal changes that take place in a pregnant woman’s body. The hormonal changes intensify the sense of smell and taste, the main factors that develops the feeling of craving. However, it is very important to handle this craving in a healthy way. For example, if you have craving for something sweet then have few sweet yummy berries instead of cake, chocolates, or candy. Plus, try to include a diverse diet everyday that is full of various colors, tastes, and textures in order to control the unhealthy cravings.
11, Coping with dizziness
Dizziness or feeling faint is another common health problem found among pregnant ladies. There are various factors that contribute to the felling of dizziness like increased amount of blood in lower body, pressure of the expanding uterus on blood vessels, low blood sugar level, lack of fluids in body, anemia, etc. There are certain ways that can help you in preventing dizziness among which the best one is to take note of the situations that incite the felling of dizziness in you and then avoid them as much as possible. Make sure that you stand up slowly and avoid sudden position changes. Don’t skip any regular meals. However, don’t overstuff yourself. Instead, eat smaller and healthy meals more frequently. Plus, avoid wearing tight-fitting clothes.
12, Reducing backache
Pregnancy is directly related to weight gain, hormonal changes, and various physical changes. With all these changes, it’s no wonder that almost all pregnant women complains of back pain. However you can treat or prevent the back pain by following certain points. The most important thing is to have good postures. Always stand straight and hold your chest high. Keep your shoulders back in a relaxed position. Similarly, while sitting, ensure that you sit straight and keep a small support pillow behind your lower back. Wear low-heeled shoes that can evenly distribute your body weight. Try to wear maternity pants that come with a low and supportive waistband. Plus, always sleep on one of your sides and not on your back.
13, Enjoy exercise
Regular exercise is indeed very beneficial for pregnant women. Exercise can significantly help you to cope with regular pregnancy symptoms like constipation, fatigue, back ache, and even it helps in relieving the stress factor. All low-impact activities like walking, swimming, cycling, and yoga, are safe forms of exercise, as long as you don't overdo them. Before you start performing yoga, it is always better to hire a qualified teacher who is well experienced in dealing with pregnant women. These physical activities will provide your body with ample amount of endorphins and this will help you in dealing with the strains of pregnancy and labor.
14, Enjoy your sex life
Even now, many people think that sex during pregnancy is a big taboo. However, this is a true misconception prevailing among these people. Sex is absolutely safe for both of you and your baby. It may actually beneficial in preventing premature birth. Just try to find comfortable positions like lying on one side. A couple can even enjoy their sex life without having sexual intercourse, i.e. with some sensual and sexual pleasures such as kissing or cuddling. Certainly, the most important thing for having safe pregnant sex is good communication between you and your partner as well between you and your doctor.
15, Controlling your bladder
During the pregnancy period, the increasing pressure of the uterus on bladder, results in frequent urination. Don’t ever think of reducing the fluid intake in order to avoid the frequent visit to the bathroom because you need to drink plenty of fluids to stay hydrated which is very essential for your health. The best possible way to tackle this problem of frequent urination is to lower down the intake of diuretic fluids like soda, tea, or coffee that can intensify the sense of pressure you feel when you need to urinate. Whenever you go to the bathroom, ensure that you empty out your bladder completely. Plus, avoid drinking late at night to prevent the middle-of-the-night bathroom trips.
Maintaining a good level of hydration is very essential for a healthy pregnancy period. Sufficient amount of water is required for the expansion of body since mother’s blood volume rises by around 40 percent during pregnancy. Inadequate water intake can even lead to certain pregnancy complications like premature labor and miscarriage. Moreover, drinking enough fluid significantly helps in preventing various health problems like urine infections, constipation, digestion problems, etc. So, try to have at least two to three liters of water everyday. Morever, avoid consuming alcoholic drinks and reduce your caffeine intake to less than 200 mg per day.
2, Get enough sleep
Sleep is the most significant factor to be considered while you are pregnant. A good night’s sleep plays an important role in making you feel relaxed, rested, and energized throughout the day. The new life growing inside the womb put more strain and stress on a woman’s body and makes her more tired. Hence, inadequate amount of sleep can badly affect the health of both mom and baby. However it is also a reality that majority of pregnant women suffer from insomnia (sleeplessness) during the pregnancy period because they feel uncomfortable while lying down in bed. If you are one among them, then go for some alternatives like buying a pregnancy pillow or maternity pillow and try to get sound sleep as much as possible.
3, Prevent stretch marks
The development of stretch marks is one of the biggest problems that are faced by pregnant ladies. This problem is so common that around 75 – 90% of pregnant women develop stretch marks during their pregnancy period. Mostly, these stretch marks are developed on the abdomen area but in some worst cases, woman also get stretch marks on other body parts like buttocks, breasts, hips, and thighs too. Hence, it’s very important to moisturize all these body parts on daily basis in order to prevent and reduce the impact of such marks on your skin. There are several commercial products existing in the market that claims to prevent stretch marks but most of them are made with harmful chemicals that are unsafe to use during pregnancy. So, always go for natural ways. You can use either almond oil, cocoa butter, Shea butter, or wheatgerm oil and massage them gently on all affected parts daily.
4, Deal with nausea and sickness
Nausea and morning sickness is another common health problem that majority of pregnant women faces. The severity of this problem varies from woman to woman. Severe nausea can adversely affect your health and your baby’s health too. The feeling of nausea gets worsened when a person is tired. Therefore, make sure to get plenty of rest as much as possible. Never allow your stomach to become empty and the best option for this is to have smaller meals or snacks frequently. Plus, try to eat a small bedtime snack shortly before your bedtime in order to prevent the feeling of morning sickness. Another important thing is to stay hydrated by drinking plenty of fluids all over the day.
5, Put your feet up
The increased body weight of pregnancy directly affects your legs and it may lead to aching legs and swollen ankles. The extra weight that you are carrying is not the only reason for this health problem. During pregnancy, the body will have increased production of a hormone called progesterone which relaxes the leg’s muscles and makes them more elastic which ultimately leads to swollen ankles and aching legs. One of the best ways for getting relief from pain and swelling of legs is to put your feet up as often as possible. When feet are kept at an elevated position, it significantly increases the flow and circulation of blood and thus reduces the swelling of feet. So, make sure to take out time for relaxing your feet by putting them up either on a sofa or a foot stool. By doing this regularly, you can even prevent the problem of varicose veins.
6, Improve your circulation
The increased level of progesterone hormones helps in relaxing your blood vessels to avoid high blood pressure but at the same time these relaxed vessels can slow down the blood circulation. Plus, the increasing weight in the pelvic area can constrict the veins and ultimately it reduces the blood circulation to your feet. The most effective method for stimulating the blood flow during pregnancy is stretching your legs and feet. Bend and stretch your feet and hands up and down while keeping the toes and fingers pointed. Then rotate hands and feet 8 times to the left in circular motion and in same way rotate them to the right side. These stretches are easy yet effective. To get best results, try to do them on daily basis in every morning and at night before going to sleep.
7, Attend antenatal classes
Antenatal classes are specially designed to educate the expectant parents about different pregnancy-related subjects like labor, childbirth, and even early parenthood. It is highly recommended by doctors to attend such classes as they are very much helpful and beneficial, particularly for first time parents. Antenatal class is a great help for pregnant women to stay focused on pregnancy and make them prepared for labor and birth. Plus, it is a great place to meet and chat with other parents-to-be. The best thing about the class is that it provides access to trained and qualified professionals to whom you can ask any questions or share any of your concerns.
8, Talk things through
It is quite natural to have worries and anxieties in your mind while you are pregnant. If they are not addressed on time then they can increase your stress level which is not good for you and your baby. Hence, make sure to share your concerns with someone, whether it is with your partner, a close friend, or your doctor. Talking with other women, who are at the same stage of pregnancy as you, will also help you a lot as they can understand your feelings and concerns much better. So, don’t allow your worries and anxieties affect your baby. Instead, share them and enjoy the most beautiful phase of your life to the fullest.
9, Stay calm and stress-free
Stress and anxiety during pregnancy could lead to numerous health problems for both mother and baby. High levels of stress that experienced by mother would be result in various pregnancy-related problems like low birth weight, prematurity, miscarriage, and newborn irritability. Moreover, stress can increase your blood pressure which can put you and your baby at a high risk. Hence, it is very important to stay calm and stress-free during the pregnancy period. Meditation, practicing yoga, having relaxing warm bath, or enjoying a cup of tea along with your favorite magazine, all these are excellent ways to get relief from the ugly feelings of stress and anxiety.
10, Coping up with pregnancy cravings
Majority of women develop cravings for specific foods while they are pregnant. Usually, they experience cravings for spicy foods, dairy items, salty snacks, and fruits having sour taste. The main reason for such cravings is the hormonal changes that take place in a pregnant woman’s body. The hormonal changes intensify the sense of smell and taste, the main factors that develops the feeling of craving. However, it is very important to handle this craving in a healthy way. For example, if you have craving for something sweet then have few sweet yummy berries instead of cake, chocolates, or candy. Plus, try to include a diverse diet everyday that is full of various colors, tastes, and textures in order to control the unhealthy cravings.
11, Coping with dizziness
Dizziness or feeling faint is another common health problem found among pregnant ladies. There are various factors that contribute to the felling of dizziness like increased amount of blood in lower body, pressure of the expanding uterus on blood vessels, low blood sugar level, lack of fluids in body, anemia, etc. There are certain ways that can help you in preventing dizziness among which the best one is to take note of the situations that incite the felling of dizziness in you and then avoid them as much as possible. Make sure that you stand up slowly and avoid sudden position changes. Don’t skip any regular meals. However, don’t overstuff yourself. Instead, eat smaller and healthy meals more frequently. Plus, avoid wearing tight-fitting clothes.
12, Reducing backache
Pregnancy is directly related to weight gain, hormonal changes, and various physical changes. With all these changes, it’s no wonder that almost all pregnant women complains of back pain. However you can treat or prevent the back pain by following certain points. The most important thing is to have good postures. Always stand straight and hold your chest high. Keep your shoulders back in a relaxed position. Similarly, while sitting, ensure that you sit straight and keep a small support pillow behind your lower back. Wear low-heeled shoes that can evenly distribute your body weight. Try to wear maternity pants that come with a low and supportive waistband. Plus, always sleep on one of your sides and not on your back.
13, Enjoy exercise
Regular exercise is indeed very beneficial for pregnant women. Exercise can significantly help you to cope with regular pregnancy symptoms like constipation, fatigue, back ache, and even it helps in relieving the stress factor. All low-impact activities like walking, swimming, cycling, and yoga, are safe forms of exercise, as long as you don't overdo them. Before you start performing yoga, it is always better to hire a qualified teacher who is well experienced in dealing with pregnant women. These physical activities will provide your body with ample amount of endorphins and this will help you in dealing with the strains of pregnancy and labor.
14, Enjoy your sex life
Even now, many people think that sex during pregnancy is a big taboo. However, this is a true misconception prevailing among these people. Sex is absolutely safe for both of you and your baby. It may actually beneficial in preventing premature birth. Just try to find comfortable positions like lying on one side. A couple can even enjoy their sex life without having sexual intercourse, i.e. with some sensual and sexual pleasures such as kissing or cuddling. Certainly, the most important thing for having safe pregnant sex is good communication between you and your partner as well between you and your doctor.
15, Controlling your bladder
During the pregnancy period, the increasing pressure of the uterus on bladder, results in frequent urination. Don’t ever think of reducing the fluid intake in order to avoid the frequent visit to the bathroom because you need to drink plenty of fluids to stay hydrated which is very essential for your health. The best possible way to tackle this problem of frequent urination is to lower down the intake of diuretic fluids like soda, tea, or coffee that can intensify the sense of pressure you feel when you need to urinate. Whenever you go to the bathroom, ensure that you empty out your bladder completely. Plus, avoid drinking late at night to prevent the middle-of-the-night bathroom trips.
1 comments:
Preventing stretch marks is the most hated part of being a mother. I have lot of stretch marks my bad. I always put lotion into it to lessen its appearance.
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