Tips for Pregnant Women

1. Exercise

One of best thing to keep yourself healthy is through staying active which helps you in stress reduction, improved circulation, and mood enhancement. Additionally, it also promote restful and relaxed sleep. Joining a pregnancy fitness class or stroll for at least 15 to 20 minutes per day at a moderate pace. Avoid sweating by walking in cool, shaded settings or indoors.

For the majority of expectant women, Pilates, yoga, swimming, and walking are also fantastic exercises, but before beginning any exercise program, make sure to speak with your doctor first. On most days of the week, try to get in 30 minutes of exercise. Don't overdo it, though; pay attention to your body.

2. Be Hydrated All Time

Your blood volume grows by up to 50% during pregnancy to accommodate all the additional activity, which includes transporting waste and carbon dioxide away from your body and giving oxygen and vital nutrients to your unborn child through the placenta. To support that gain, you must thus drink more.

Additionally, drinking water can help you avoid exhaustion, headaches, edema, hemorrhoids, UTIs, and other unpleasant pregnancy symptoms. If you don't like the taste, try adding a squeeze of lime or a splash of fruit juice. Aim for 8 to 10 glasses each day.

3. Intake Folate- Rich Foods

You should consume five or six well-balanced meals every day, along with eight to ten glasses of water, and lots of foods that are high in folate. The neural tube of the developing fetus, which covers the spinal cord, and the production of new red blood cells both depend on folic acid for optimal development.

Folate rich foods;

• Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
• Beans
• Peanuts
• Sunflower seeds
• Fresh fruits, fruit juices
• Whole grains
• Liver
• Seafood

4. Move Away From Toxins

You should abstain from using tobacco, alcohol, illegal drugs, and even solvents like paint thinner and nail polish remover while pregnant because of their connection to birth deformities, miscarriage, and other issues. For instance, smoking cigarettes reduces the oxygen flow to your unborn child and is associated with issues including preterm birth.

Let your doctor know if you're having trouble quitting smoking, drinking, or taking drugs so they can provide you guidance, support, and a referral to a program that can help you stop.

5. Know Your Medicine Before Intake

Before using any over-the-counter (OTC) drugs, dietary supplements, or "natural" therapies, see your doctor or midwife. Even over-the-counter (OTC) NSAIDs like ibuprofen ought to be avoided.

The National Health Service warns that using these medicines while pregnant can harm fetal blood vessels and raise your chance of miscarriage. It is best to see your doctor before taking any medications, whether it is prescription or not.

6. Go For A Shoe Shopping

Finally, a good reason to buy shoes! Your feet might expand along with your bump, or at least it might feel that way. That's because your natural weight gain throws off your center of gravity, putting more strain on your tootsies. This additional pressure over time may result in painful over pronation, or flattening out of the feet.

Additionally, you can retain fluids, which could cause your ankles and feet to swell. Therefore, it's crucial to wear loose-fitting, comfy shoes while pregnant. Also, remember to raise your feet numerous times throughout the day to avoid becoming fatigued and experiencing leg, ankle, and foot edema.

7. Energize With Fruit

The majority of medical professionals advise avoiding caffeine during pregnancy because it may be detrimental to both you and the unborn child. However, cutting back might be challenging, especially if you depend on your morning coffee. Try munching on some fruit for a fast pick-me-up. Fruits like bananas and apples can help improve energy levels.

8. Travel Smart

Do it now: Make the reservation, but be cautious. It's recommended to fly between weeks 14 and 28 of pregnancy. You've probably recovered from your morning sickness by now. Miscarriage or early delivery risk is also comparatively low. However, before making any travel arrangements, see your doctor and make sure there are no pregnancy-related limitations on the airline.

Drink plenty of water to stay hydrated while flying, and get up and take a short walk every 30 minutes to lower your risk of blood clots. You will have more space and find it simpler to use the restroom if you sit along the aisle.

Wear a safety belt while driving. The National Highway Traffic Safety Administration recommends positioning the shoulder component of the restraint over the collarbone. Never placing the lap section above the abdomen, it should be placed as low as possible on the hips and across the upper thighs. Pregnant women should sit as far away from the airbag as they can.

9. Sometimes, Say No to Cravings

No one really understands the causes of cravings during pregnancy. According to some experts, they are nature's method of giving the expecting parent the nutrients they may be deficient in. Others claim that they are a result of emotions, hormones, or mood. Nevertheless, it's typically acceptable to give in to your urges as long as you maintain a generally healthy diet.

Just be mindful of portion control—don't eat the entire tub of ice cream at once!—and be aware of which foods to avoid. Avoid foods like raw sprouts, brie, feta, and other unpasteurized cheeses as well as undercooked or raw meat or eggs.

10. Make Friends

Whether it's through prenatal yoga or a delivery class, a local parents club or an online parenting forum, look for methods to meet other pregnant women. To get through the ups and downs of pregnancy, you may need the help, resources, and companionship of those who are in the same situation as you. These relationships will still be strong whenever you have a child.

11. Learn About Postpartum Depression

You've definitely heard of postpartum depression, but you might not be aware that, according to the March of Dimes, between 10% and 20% of expectant women exhibit major depressive disorder symptoms while they are pregnant. This can make you more likely to give birth prematurely. Inform your doctor if you experience sudden feelings of sadness, anger, or guilt, or if you stop enjoying activities that you usually find enjoyable or if you sleep excessively. Antidepressant medication, therapy, a support group, or a mix of the three may be beneficial.

12. Know When to Call the Doctor

It can seem tricky to know more about your pregnancy, especially if it's your first time. How can you distinguish between a regular twinge and an abnormal one? If you have any of the following symptoms, you should call your doctor, advises the Centers for Disease Control and Prevention (CDC):

• Pain of any kind
• Strong cramps
• Contractions at 20-minute intervals
• Vaginal bleeding or leaking of fluid
• Dizziness or fainting
• Shortness of breath
• Heart palpitations
• Constant nausea and vomiting
• Trouble walking, edema (swelling of joints)
• Decreased activity by the baby