The joy of becoming a mum is unlike no other. But it also brings along a wave of mixed emotions and newer responsibilities. You may begin to feel extra cautious about everything and the slightest change can make you feel anxious. It’s normal to feel this way when you are expecting for the first time. One way to cope with this anxiety is by preparing yourself well in advance and learning about a few critical things that can make the next nine months easy
7 Helpful Nutrition And Safety Tips You Can Follow
Even though you are a first-time mama-to-be, you may already be aware of some of the basic requirements for a safe pregnancy journey. For instance, routine visits to the doctor, eliminating toxins from your lifestyle (smoking, drinking alcohol), avoiding consumption of caffeine, and so on.
But here are some additional helpful tips for you that will ease your anxiety and ensure a healthy and comfortable pregnancy.
Take Prenatal Vitamins
Your baby’s neural cord, which later becomes the brain and spinal cord develop during the first month of pregnancy. It requires essential nutrients such as folic acid, iron, and calcium to develop. You can get these nutrients from a prenatal vitamin or a medication as advised by your doctor. During your regular doctor’s visit, ask them about the kind of prenatal vitamin you should take. If you have difficulty taking the vitamins, or if they make you feel queasy, ask your doctor for a probable solution such as sucking on a hard candy or chewing a gum afterward. It may help you get rid of the uncomfortable feeling.
Exercise Regularly And Practice Kegels
Staying active and exercising is pivotal during pregnancy as it improves blood circulation, reduces stress, improves your mood, controls weight, and helps you sleep better. Register yourself for a pregnancy exercise class or try any other physical activity of your choice for 15-20 minutes every day. Make sure you are working out in a cool, shaded place, and at a moderate pace. You can also try practicising Kegels, as they help strengthen your pelvic floor muscles. When done correctly, this simple exercise can make your delivery much smoother.
Here’s how you practice Kegels:
- Start by squeezing your pelvic muscles, as if you are trying to stop the flow of urine when you use the restroom.
- Hold for three seconds and then relax for three.
- Repeat the movement 10 times.
Even though it’s important to keep your body moving throughout pregnancy, make sure you don’t overdo it, and give your body rest when needed.
Educate Yourself About Pregnancy And Childbirth
Pregnancy can bring a wave of anxious thoughts and concerns. The best way to deal with these feelings is by educating yourself more about this journey. Attend a childbirth class to feel more prepared about your delivery. You will also have a chance to learn about postpartum and infant care. Get your concerns answered by interacting with the staff and other expecting mums. You can also consider joining forums dedicated to expecting mums or visiting platforms that share parenthood-related information. Interacting with other mums will give you the support needed to get through the ups and downs of pregnancy.
Track Your Weight Gain
Image caption: Monitoring your weight is crucial to ensure your and your baby’s health
It’s normal to gain a few extra pounds during pregnancy. However, it’s still important to keep track of your weight to ensure the well-being of both you and your growing baby. In fact, not gaining enough weight during pregnancy may put your baby at risk of low weight during birth and other developmental problems. The CDC has special guidelines for weight gain in pregnant women. We suggest you through their recommendations and monitor your weight accordingly. You can even download an app to track your weight throughout pregnancy. Also, don’t forget to check in with your doctor to ensure you are gaining weight at a healthy rate.
Stay Hydrated
During pregnancy, your blood supplies oxygen and essential nutrients to the baby through the placenta and carries away toxins and other waste. This causes your blood volume to increase by 50%. In order to support these functions, you need to stay hydrated. Drink around 8-12 glasses of water every day, and if you are bored of having plain water, look for healthy alternatives to stay hydrated, such as coconut water, lemonade, and fresh fruit and veggie juices. Drinking ample water will also prevent conditions like constipation, urine infections, and fatigue.
Never Skip Sunscreen
During pregnancy, you may experience skin sensitivity. Your skin may even react adversely to sunlight. This can make your skin prone to sunburns, dark spots, and patches. Therefore, you should never step out without wearing sunscreen. Look for a sunscreen that has an SPF of 45 or above and contains pregnancy-safe ingredients. The best option includes mineral-based sunscreens as they are gentle on the skin and contain plant-based ingredients to fight sun damage, soothe skin, and prevent dark spots.
Recharge With Fruits
Image Caption: Fruits contain natural sugars that can boost your energy levels
At this stage, your doctor might suggest you limit the consumption of caffeine. Too much caffeine can be harmful to your and the baby’s health. It may be tough to cut back on it, especially when you are addicted to your morning cup of java, but know that it’s necessary to avoid it. Instead of caffeine, you can try nibbling on fresh fruit for a quick pick-me-up. The natural sugars in fruits such as apples and bananas can lift your energy levels and keep you super healthy.
Some More Important Things To Remember
Well, the list of important tips to remember during pregnancy doesn’t stop there. Here are a few other things that you should note:
- Eat Folate-rich foods: Eating folate-rich foods such as lentils, asparagus, and oranges will aid in the healthy development of your baby. It will also help in the production of red blood cells in your body.
- Include fish in your diet: Fish such as salmon and catfish contain Omega-3 fatty acids, a nutrient foundational to brain development. So if you want your lil bub to be smart like you, you would want to include fish in your diet.
- Sanitise frequently: Make sure to sanitise and wash your hands frequently to protect you and your baby from infections and viruses. Always carry a sanitiser with you, and do not share your belongings or food with other people.
- Chalk out a birth plan: Charting out a birth plan can help you prepare for delivery and childcare better. Share your plan with your family and get suggestions on what other things to add.
- Indulge in self care sessions: Once your munchkin arrives, you will barely have any time for yourself. So try to enjoy some alone time and indulge in self-pampering activities. Take plenty of naps, treat yourself to good food, and hang out with your gal pals.
Pregnancy marks the beginning of a new chapter in your life and it is normal to feel nervous and anxious. Hopefully, these tips will come in handy as you enter this new phase.
Also Read: Best pregnancy test kits