How to stay healthy during the Prenatal period ?

Introduction

A healthy pregnancy is one of the most effective ways to ensure a healthy birth. Getting prenatal treatment early and regularly increases the odds of a safe pregnancy. Even before your baby is born, it’s critical to look after them. This can be accomplished by maintaining a healthy lifestyle and attending your doctor’s appointments while pregnant. This is referred to as prenatal care.

Taking care of yourself and your child has never been more important. Your baby’s health and well-being are entirely dependent on you. With all of the changes in your body, your main focus should be on keeping healthy and collaborating with your primary care provider to provide your kid with a healthy start in life while you are relaxed. Here, we discuss some tips on how to stay healthy during the prenatal period.

Tips to stay healthy during the prenatal period

1. Make sure you’re receiving enough calories to keep your weight in check. Most pregnant women require an extra 300 calories per day for at least the last six months of their pregnancy. It’s fine to give in to occasional desires or pleasures; just watch your portions. Half of your plate should include fruits and vegetables, while the other half should be whole grains. Healthy, nutrient-dense diets are essential for your baby’s development—snack on whole-grain crackers with low-fat cheese or low-fat yoghurt with fruit for a nutritious snack. Breakfast should not be overlooked. There are some things you should avoid in addition to what you should eat to assist your body to grow. Caffeine and added sweets, as well as soft cheeses, raw or rare meats, unpasteurized juices or milk, lunch or deli meats, prepared salads, and raw sprouts, should all be avoided.
2. Prenatal checkups should be scheduled frequently to allow your doctor to keep track of your health and that of your baby. If everything goes well with your pregnancy, you’ll see your doctor every month for the first 28 weeks, every two weeks from weeks 28 to 36, then weekly from week 36 until birth. Inquire about your prescriptions, and don’t make any changes until you hear from your doctor. If you’re bleeding or leaking fluid from your vaginal area, have sudden or severe swelling, severe or persistent headaches, a fever, are vomiting, feel dizzy, have thoughts of harming yourself or your baby after 28 weeks of pregnancy, or suspect your baby is moving less than normal, call your doctor right away.
3. You and your baby are automatically protected against some of the most preventable health concerns if you avoid alcohol, tobacco, and other drugs during pregnancy. Smoking, for example, can put your baby at risk of having a low birth weight. It also causes cancer, heart disease, and other serious health concerns. It is preferable to stop smoking before becoming pregnant. Alcohol use during pregnancy can lead to foetal alcohol spectrum disorders (FASDs). Babies born to mothers who use cocaine, heroin, or methamphetamine are more likely to be addicted and experience withdrawal symptoms. They may also have physical issues, as well as behavioural or learning issues.
4. The prenatal vitamin should be taken every day to keep you and your baby healthy. Because you’re generating more iron, your body requires more. Iron in the prenatal vitamin aids oxygen transport in your and your baby’s blood, while folic acid helps avoid serious brain and spinal cord birth problems. While a prenatal vitamin isn’t a replacement for a healthy diet, most pregnant women need to take one to ensure they get enough of these minerals.
5. During the prenatal period, you require more water. Constipation, haemorrhoids, excessive sweating, and urinary tract or bladder infections are common among pregnant women. However, drinking water keeps you hydrated and helps you avoid many of these common diseases. Premature or early labour can also occur if you don’t drink enough water.
6. Unless your doctor advises otherwise, you should engage in at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. Whether you’re pregnant or not, physical activity is necessary to maintain your heart, bones, and brains healthy and strong. Consider moderate-intensity, low-impact exercises such as walking, dancing, swimming, and bicycling. Avoid activities like soccer, kickboxing, rock climbing, skiing, or gymnastics where you can get hit in the stomach or fall. Take frequent rest, drink lots of water, keep your balance, avoid working out in high heat or humidity, and don’t push yourself too hard.
7. Vaccinations protect you and your baby from diseases and infections that can be fatal. It is recommended to get whooping cough and flu vaccines while pregnant. These immunizations should be discussed with your ob-gyn. You can also obtain a flu shot before or throughout each pregnancy. Stay well away from anyone suffering from chickenpox, shingles, or other infections. Also, be extra cautious with young children. Always wash your hands and go out of your way to avoid spreading germs.
8. Make sure you get enough rest. You and your baby both require a healthy 7 to 8 hours of sleep each night. To enhance blood flow, sleep on your left side. Pay attention to your body and take a break when it tells you to. It can be difficult to find the proper posture to rest and unwind totally, especially later in pregnancy, but practise relaxation techniques like yoga, deep breathing, and meditation daily. If you need assistance, try to avoid stressful circumstances and rely on others. Give yourself a massage or take a relaxing stroll-do something relaxing and beneficial to you and the baby.
9. Always work with your doctor to decide the appropriate amount of weight gain for you. Weight gain should be gradual, with the majority of the gain occurring in the third trimester. You should gain 2-4 pounds altogether during the first trimester, then 3-4 pounds per month for the second and third trimesters. Reduce your intake of foods containing added sugars and solid fats if you think you’re gaining weight too quickly. If you’re not gaining enough weight, increase your daily intake of each food type.
10. The focus of your outfit during the prenatal period should be on comfort. Foot problems, such as swollen ankles, feet, and arch and heel pain, are common among pregnant women. While pregnant, some women experience increased dizziness or clumsiness, and the last thing you want is for your wardrobe to exacerbate these symptoms. Comfortable and supportive clothing and shoes are the way to go.

How does Nurturey help with staying healthy during the prenatal period?

Tracking your child’s growth and development has never been more informative, intuitive, and simple, thanks to Nurturey Pinkbook’s intuitive tools like Vaccinations, Measurements, Milestones, Dental, and more. The PinkBook’s smart health algorithms ensure that parents receive reminders, alerts, and health insights throughout their parenting journey.

In addition, parents may access their child’s health records, arrange appointments with the GP, refill medications for themselves and their family, and access NHS articles and videos straight from the NHS systems thanks to its NHS GP integration – resulting in a more engaging health experience. So not only can you manage your family’s data, but you can also manage your visits, medicines, and records while pregnant. Prenatal care is as complicated as child health, and this GP integration makes it easier to remain on top of it.

Conclusion

Every pregnancy is unique and one-of-a-kind. It should be a memorable yet enjoyable journey for you and your family. By keeping these simple tips in mind, one can ensure a healthy pregnancy and a healthy baby.