The A-Z of self-care for expectant mothers
Pregnancy is often one of the most joyous times in life for any woman. However, it can also be one of the most critical phases in a woman’s life — requiring constant care and attention. While the best maternity doctors can help here, there are a number of small things you can do to safeguard the health of your baby.
Nutrition
Do – Pregnancy calls for a closely monitored diet, consisting of additional nutrients and vitamins. A diet rich in folate, calcium, fiber, iron, and zinc is optimal when you’re expecting. You can make these a part of your everyday diet by consuming milk, apricots, oranges, and so on. Taking them in the form of pills is also advised by doctors in certain cases.
Don’t – Avoid an overdose of vitamins by consuming prescribed prenatal vitamins only in measured doses. Also, don’t forget to keep your doctor updated about other supplements that you may be taking, including any herbal remedies.
Diet
Do – Make sure to drink enough fluids to keep your body hydrated. Consuming low-fat dairy and soy products will help meet your required calcium intake. In addition to the iron present in your daily diet, additional supplements are sometimes advisable, especially if you have been iron-deficient in the past. Nuts, whole grains, citrus fruits, carrots, tomatoes, and leafy vegetables should form the bulk of your diet.
Don’t – Skip the ‘eating for two’ philosophy, and consume only a little bit more than your regular intake. An additional 500 calories per day is sufficient to keep both you and your baby healthy. Avoid a diet that’s rich in preservatives or artificial colors. Instead, embrace the available organic options.
Exercise
Do – In addition to taking care of your diet, physical activity is of utmost importance when you’re expecting. Even a daily ten-minute workout can be beneficial. Consider a supervised yoga or pilates class on a regular basis to stay active. Additionally, a moderate amount of walking and swimming can also help in ensuring a smooth, safe delivery.
Don’t – In most cases, light to moderate exercise is recommended for expectant mothers. However, avoid overdoing any form of physical activity, especially as your pregnancy progresses. Stay clear of any jerky movements that might harm you or the baby. Each trimester may require you to adapt to a different workout regime. It is thus necessary to consult your doctor before you attempt something new.
Every pregnancy is different. What worked for someone else, might not work for you. Every little movement that you make or nutrient you consume plays a major role in the development of your baby. But if you feel unprepared, you can always visit the Touch of Life clinic. Our team of ladies specialist doctors will be happy to assist you at each step of your journey towards parenthood.