Staying Healthy During Pregnancy

Healthy Eating During Pregnancy

No diet can assure a healthy pregnancy. For the most part, maintaining a healthy diet during pregnancy has the same principles as eating while not pregnant. Have a healthy balance of fruits, veggies, carbs, and proteins. There are some key nutrients that play an important role while pregnant.

Folate and Folic Acid

Folate and folic acid help prevent birth defects. Therefore, it is recommended that you consume anywhere from 400 to 1,000 microgames a day before conception and throughout pregnancy. Good sources of folic acid like fortified cereals, leafy greens, citrus fruits, dried beans, and peas are a good source of folate.

Calcium

Calcium is a crucial component to forming healthy bones. Thus, for a growing baby, it is important to consume calcium to ensure they are growing strong bones. Calcium also aids in making sure the circulator, muscular, and nervous systems are functioning normally. It is recommended to consume 1,000 milligrams a day (for pregnant teens, 1,300 milligrams a day). Good sources of calcium are dairy sources, but good non-dairy sources includes broccoli, kale, fruit juices, and breakfast cereals fortified with calcium.

Vitamin D

Vitamin D promotes bone strength and helps your baby to grow strong bones like calcium. It is recommended to consume 600 international units a day. Good sources of Vitamin D are fatty fish (salmon), milk, and orange juice.

Protein

Protein plays an important role in promoting your child’s growth during pregnancy. Consuming 75 to 100 grams of protein a day is recommended. Because of protein’s vital role, consuming 71 grams of protein a day is recommended. Good protein sources are lean meats, poultry, fish, and eggs. Vegetarian options include beans, peas, nuts, seeds, and soy products.

Iron

Iron helps prevent iron deficiency anemia. During pregnancy, expecting mothers need double the amount of iron to supply oxygen to their baby. If they do not have enough iron, they could develop iron deficiency anemia as well as other serious health consequences. It is recommended to consume 27 milligrams of iron a day. Good sources of iron include lean red meat, poultry, fish, beans, and iron-fortified cereals.

FOODS TO AVOID WHILE PREGNANT:

Exercising While Pregnant

Exercising while pregnant is essential for expecting mother. It helps keep the mind and body healthy to manage the stress of pregnancy as well as promote sleep. Moreover, it helps reduces risks of pregnancy conditions as well as having a c-section. With these benefits, staying active and moving while pregnant is a good idea, but many expecting mothers may still have some questions about staying safe while pregnant. Here are some of the most common questions about exercising while pregnant:

Is it safe to exercise and how much exercise do I need to do?

For most pregnant women, exercising is essential to ensuring the expecting mother and the baby are healthy; however, at your first prenatal check-up, be sure to ask your MyPrenatal Care provider if it is safe to exercise. Once approved, expecting mothers should aim to do 2.5 hours of aerobic activities each week for about 30 minutes each day. These activities should make you sweat a bit and raise your heart rate (such as taking a brisk walk). A good indicator of working too hard is being unable to talk normally during the exercise.

What kinds of activities are recommended during pregnancy?

Be sure to check in with your MyPrenatal Care provider for their recommendation on how much physical activity you can do while pregnant. Moreover, you don’t need a gym or fancy equipment to stay active while pregnant. Some examples of exercise that is safe to do while pregnant are:

• Walking: Taking a brisk walk is a good way to stay active every day!

• Swimming and water workouts: The water helps support baby’s weight and keeps your heart rate steady. This is a good workout for mothers who are experiencing lower back pain.

• Riding a stationary bike: This is a safer option than riding a regular bike;expecting mothers are less likely to fall off a stationary bike.

• Strength training: Lifting weights can help build muscle and make your bones stronger. It is safe to lift weights while pregnant if they’re not too heavy. Be sure to talk to your provider to see if strength training is a good form of working out for you.

What activities are unsafe to do during pregnancy?

Be sure to check with your MyPrenatal Care provider when choosing a physical activity. While pregnant, don’t do:

• Activities that may hit your belly: Activities such as hokey, boxing, soccer, or basketball are not safe to do while pregnant.

• Activities that have a lot of bouncing or jerking movements that can cause a fall: Activities such as horseback riding, skiing, gymnastic, or skating are not safe to do while pregnant.

• Any exercise that makes you lie flat on your back (after the first trimester): When you lie on your back you can cause your blood pressure to drop and limit the flow of blood to your baby (such as sit ups)

• Activities that cause you to hit the water with great force: Activities such as water skiing, surfing, or diving.

• Exercising at high altitude unless you already live at a high altitude.

• Activities such as hot yoga or working out during hot, humid days.

• Skydiving or scuba diving.

How to Take Care of Yourself When You Feel Sick During Pregnancy

Nausea is usually the most severe during early pregnancy within the first trimester (which includes up to week 13 of pregnancy) and may even be associated with vomiting. The term “morning sickness” can be misleading. It does not occur only in the morning, as it may last all day.

Natural remedies to try if you experience nausea while pregnant:

• Eating small meals or bland snacks (like hard candies or dry toast)

• Trying ginger products (like ginger candies, ginger teas, or ginger ale)

• Limiting acidic or spicy foods

• Avoiding stuffy rooms or strong odors

• Getting enough rest

• Wearing anti-nausea wristbands

Heartburn & Indigestion occurs in pregnancy due to hormonal changes that allow the esophagus muscles, including the lower esophageal sphincter (LES), to relax more frequently. The result is that more acids may seep back up, particularly when you’re lying down or after you’ve eaten a large meal. Here’s a checklist of natural remedies to try if you experience heartburn or indigestion while pregnant:

• Eat smaller, more frequent meals and avoid drinking while eating. Drink water in-between meals instead.

• Eat slowly and chew every bite thoroughly.

• Avoid eating a few hours before bed.

• Avoid foods and beverages that trigger your heartburn. Typical culprits include chocolate, fatty foods, spicy foods, acidic foods like citrus fruits and tomato based items, carbonated beverages, and caffeine.

• Stay upright for at least one hour after a meal. A leisurely walk may also encourage digestion.

• Wear comfortable rather than tight-fitting clothing.

• Maintain a healthy weight.

• Use pillows or wedges to elevate your upper body while sleeping.

• Sleep on your left side. Lying on your right side will position your stomach higher than your esophagus, which may lead to heartburn.

• Chew a piece of sugarless gum after meals. The increased saliva may neutralize any acid coming back up into the esophagus.

• Eat yogurt or drink a glass of milk to help relieve symptoms once they start.

Gas during pregnancy is a frequent occurrence, which also means that gas during pregnancy is a common concern. The typical person will pass gas approximately 18 times a day. The buildup of gas happens whether you are pregnant or not. However, you may notice more gas during pregnancy due to the hormone progesterone, which causes the muscles throughout your body to relax. Subsequently, your intestinal muscles relax more, which causes your digestion to slow down. Gas during pregnancy can also increase later in pregnancy when the enlarging uterus places pressure on your abdominal cavity.

Natural remedies to try if you experience Gas while pregnant:

• Avoid or reduce carbohydrate drinks

• Avoid fatty fried foods

• Drink from a glass without using a straw

• Focus on smaller meals throughout the day

• Exercise, which will help stimulate digestion

• Avoid tight clothing around your waist

• Limit or avoid artificial sweeteners

• Drink plenty of water, which will help prevent constipation

• Eat slowly and chew thoroughly

Diarrhea during pregnancy is one of the unfortunate discomforts that may be experienced. Diarrhea literally means “flowing through” and is defined as having three or more loose or liquid bowel movements in a 24-hour period. If you are experiencing three runny, watery bowel movements in one day, the main concern is to stay hydrated. You can lose a significant amount of fluids when experiencing diarrhea during pregnancy. Dehydration can be serious, even deadly. You will need to make sure you are rehydrating yourself. Diarrhea is rarely life-threatening, but it shouldn’t be taken lightly, especially while pregnant. Here’s a checklist of natural remedies to try if you experience diarrhea while pregnant:

• Eat bland food and drink clear fluids

• Drink a lot of fluids: Drink a minimum of 10 to 12 cups of fluids each day

• Get lots of rest

Constipation during pregnancy is a common problem. Most pregnant women get constipated at some point during their gestational period. Here’s a checklist of natural remedies to try if you experience constipation while pregnant:

• Eat a high-fiber diet. Ideally, you will consume 25 to 30 grams per day of dietary fiber from fruits, vegetables, breakfast cereals, whole-grain bread, prunes, and bran. This helps ensure bulkier stools that are easier to poop.

• Drink a lot of fluids. Drinking plenty of fluids is important, particularly when increasing fiber intake helps ensure softer stools. Drink 10 to 12 cups of fluids each day. It is the com- bination of a high-fiber diet and plenty of liquids that best help you eliminate your waste. Sweat, hot/ humid climates, and exercise may increase your need for additional fluids.

• Exercise routinely. If you are inactive, you have a greater chance of constipation. Walking, swimming, and other moderate exercises will help the intestines work by stimulating your bowels. Schedule exercise three times a week for 20-30 minutes each.

Cold or Flu During pregnancy, changes occur in your immune system, heart, and lungs. Additional stress is put on the heart and lungs as the lung capacity decreases and the heart rate increases during pregnancy. During this time, the immune system is also naturally suppressed, making you more susceptible to a cold or the flu during pregnancy. You can take steps as precautionary measures to prevent the cold or flu: regularly washing your hands, healthy eating habits, getting plenty of rest, and staying away from others who may be ill. The flu vaccination has also been proven safe for both Mommy and the unborn baby and is recommended to be administered early in the flu season. Symptoms of a cold or the flu: headache, runny nose, sore throat, fatigue, shortness of breath, loss of appetite, diarrhea or vomiting, sudden chills or fever, or body aches.

Here’s a checklist of natural remedies to try if you experience a cold or the flu while pregnant:

• Get plenty of rest and sleep

• Drink plenty of fluids

• Contact your MyPrenatal Care provider immediately should a fever arise at or greater than 102 degrees Fahrenheit.

Sinusitis or Allergies while pregnant can be a bit more annoying while a baby is growing inside of you. Largely due to the limited choices you have of medications or remedies when a flare-up occurs.

Here’s a checklist of natural remedies to try if you experience sinusitis or allergies while pregnant:

• Avoiding allergy triggers as much as possible Eat slowly and chew every bite thoroughly.

• Wear a mask while exposed to pollen outdoors.

• Take approved saline nasal sprays and antihistamines when able to

A Sore Throat is rarely an indicator of serious illness but can cause discomfort. Symptoms of a normal sore throat can vary from mild to severe: minor itching, rawness, burning pain, and sandpaper-like scratching. If your symptoms are more severe and are accompanied by a fever or body aches, please contact your MyPrenatal Care provider immediately.

Natural remedies to try if you experience a Sore Throat while pregnant:

• Vitamin C Supplements

• Hot Tea with Lemon

• Increase fluids intake

• Gargle with Warm Saltwater

• Contact your MyPrenatal Care provider immediately should a fever arise at or greater than 102 degrees Fahrenheit.

Congestion seems like it doesn’t go away while pregnant. This hassle is called pregnancy rhinitis. Due in part to hormonal changes, this inflammation of the mucous membranes lining of the nose causes increased blood flow to the nasal passages and enlargement of the nasal veins.

Here’s a checklist of natural remedies to try if you experience congestion while pregnant:

• Increase the humidity levels in the home

• When sleeping, raise the head of the bed or add an extra pillow to elevate the head

• Drink plenty of fluids

• Take warm baths or showers

Headache, Pain, General

Discomfort, Fever Reducer During pregnancy, your body goes through various changes as it creates a tiny new human inside your womb. These changes cause stress to the body, and in turn, various aches and pains may arise and are normal. However, understanding what is normal and what is not normal is what needs to be monitored.

Normal: minor headaches, lower back pain, sciatic nerve pain, leg cramps, round ligament pain (due to the uterus growing), and Braxton-Hicks contractions.

Abnormal: headaches accompanied by blurry vision or light sensitivity, bleeding, menstrual-like cramps, any pain accompanied by fever, or severe pain directed to one side of the body.

Leg Cramps are not uncommon during pregnancy, particularly in the third trimester. Muscle spasms, mainly in the legs, become more frequent during the evening. These cramps can be due to weight gain, changes in circulation, and or pressure from the growing baby, which may “pinch” nerves or blood vessels in the legs.

Natural remedies to try if you experience a Headache, Pain, General Discomfort or want to reduce a Fever while pregnant:

• If approved by your MyPrenatal Care Provider, exercise regularly.

• Rest with your legs elevated

• Wear support stockings

• Massage your calves and feet.

• Take Warm baths in Epsom salt.

Insomnia and Sleep Aids It is important to know that lack of sleep or insomnia is not harmful to your baby. Insomnia is very normal and typically affects approximately 78% of all pregnant women. Insomnia is inadequate or poor-quality sleep due to: hormonal changes, difficulty falling asleep, waking up frequently during the night, difficulty returning to sleep, or unrefreshing sleep. This can be related to multiple reasons: increasing size of the abdomen, back pain, heartburn, frequent urination, and anxiety.

Here’s a checklist of natural remedies to try if you experience insomnia: Try new sleeping positions; If you are a back sleeper, in the second and third trimester, make sure to sleep on your side (the left side is best for circulation).

• Try new sleeping positions; If you are a back sleeper, in the second and third trimester, make sure to sleep on your side (left side is best for circulation).

• Get a pregnancy pillow to support your head and body during your sleep.

• Prepare yourself for bedtime by taking a warm bath or changing the thermostat to be at a more comfortable temperature.

• If cleared by your provider exercise regularly during the day to “tire you out” by bedtime.

• Try to limit fluid intake in the evening to limit urination frequency (when healthy and in the 1st and 2nd trimester.