Healthy pregnancy tips for a sensible lifestyle

use the Healthy pregnancy tips

There is much to be aware of when you find out about your pregnancy: Everything from diet and chemistry to work environment and exercise can affect you and your unborn child’s well-being and that is why you should check out these pregnancy tips that can make your pregnancy a bit healthier.

Any future mother will do everything humanly possible to ensure that her baby is healthy. We are still learning more tips about how important the lifestyle is during pregnancy; not only for the course of pregnancy and childbirth, but certainly also for the baby’s physical health, mental well-being and intellect many decades to come. Here are the very basic tips for the start of a healthy pregnancy you should follow from day one.

 

A Healthy and Balanced Diet Tips

Today, we know that your way of eating affects both the baby’s health and development as it does to your own body. Everything you eat and drink affects the baby. Most importantly, when being advised about diet during pregnancy and not only in the first trimester is that your body and your baby need nutritional components in a balanced proportion. This is best achieved by eating a healthy, varied and balanced diet.

 

No Dieting During Pregnancy

Before Birth: A week-by-week guide to your baby’s development during pregnancy[/amalinkspro]A fetus grows at a tremendous rate. Every second its cells divide with lightning speed. Just three weeks old a child develops 250 000 brain cells in minutes! A growth of that kind requires energy. This does not mean that you should eat more during pregnancy. You only need about 150 calories more per day in early pregnancy and about 250 calories later in the pregnancy (less if you are overweight and more if you are underweight).

Women during pregnancy need more protein, vitamins, minerals and calories; therefore it’s a very bad idea to start a diet during pregnancy both for your unborn baby but also yourself because somebody told you about a new pregnancy beauty tips dieting… It is very unhealthy tips for both the baby to come and you.

 

Your Baby’s Health Depends on Your Diet

The nutrients and the energy that the baby uses to grow and develop, come partly from your food and partly from stores that already exist in your body. There is broad consensus among experts that the growing baby is affected at least as much as the mother if the diet is inadequate. Use this tips because your child’s health and growth is directly related to what you eat before and during pregnancy.

Check out our article “Pregnancy Meal Plan – How Much & What to Eat” to obtain more information about the subject after you read this. Health Diet Advice & Tips for pregnancy tell’s:

  • Top advice is – Do not drink alcohol.
  • Find time to be physically active at least 30 minutes a day.
  • Eat healthy and varied and maintain a normal weight.
  • Drink or eat the equivalent to half a liter of milk products daily.
  • Eat fruit and vegetables, 6 a day each week.
  • Eat fish and fish several times a week.
  • Eat potatoes, rice or paste and whole meal bread every day.
  • Cut down on sugar, particularly from soft drinks, sweets and cakes.
  • Cut down on fat, especially from dairy products and meat.
  • Take a supplement of 400 micrograms folic acid every day.
  • Great health tips is taking a daily vitamin pill containing 10 micrograms of vitamin D.
  • Quench your thirst with water. Drink like two liters of water daily.
  • A top tips is to cut down on your coffee intake.
  • Start with a subsidy of 40-50 mg of iron daily from 10th week of pregnancy.
  • Avoid hazardous foods (read more below).

 

Dangerous Foods

As pregnant there are some foods you should avoid or pay attention to eat.

Fish

Fish is healthy, but because of pollution some fish contain too much mercury, which can be dangerous for the baby and for dads it might give fertility problems but the risk should be quite low. Be especially careful with predatory fish such as perch, skate, pike, shark, catfish, halibut, oil fish (escolar), redfish, walleye, porbeagle, monkfish, butter mackerel, swordfish, tuna and large tuna. Do not eat more than 100 grams of predatory fish a week. Canned tuna is okay to eat, because the fish contain less mercury. Eat no more than 125 grams of Baltic Sea salmon a month, because they contain high levels of dioxins.

You should also avoid shellfish, unless they are part of a hot dish. Shellfish may be contaminated with potentially harmful bacteria and viruses. Bacteria and viruses are killed by heating / cooking. You can enjoy sushi from the restaurant or take-away when the fish has been frozen for at least 24 hours. Top important tips regarding fish is that freezing kills any parasitic worms.

Unpasteurized Milk Products

Unpasteurized cheeses and milk products may contain the bacteria listeria monocytogenes. Check out this article from webmd to get more information: What is listeriosis? If you get this infection during pregnancy, it can lead to miscarriage, premature birth, stillbirth or severe illness in the newborn. Tips to avoid the listeria bacteria is by eating cooked food, having a good kitchen hygiene, keeping an eye on the expiration date on the food, heat up meals properly, drink and eat only pasteurized milk and milk products.

Vitamin A

Liver contains large amounts of vitamin A, which you can get too much of. Do not Eat not liver or cod liver oil. You can easily eat a piece of liver pate or pate, as they contain less vitamin A and therefore do not pose a risk.

Caffeinated Drinks

There is no solid research about caffeinated drinks, but there is a growing suspicion that high doses of caffeine can have a number of effects. Therefore at present the tips are: A maximum of three cups of coffee / cola / tea a day.

Meat

The parasite Toxoplasma Gondii gives the disease toxoplasmosis. The disease is not dangerous to adults, but can cause retinitis with impaired vision or blindness and calcifications in the brain of the unborn baby. If a person has had the disease earlier, you are immune to the parasite and therefore cannot pass the disease to the child in the stomach.

You can avoid infection of toxoplasmosis by washing hands thoroughly after touching raw meat and vegetables and after gardening. Wash fruits and vegetables thoroughly, eat only cooked or well-done meat, drink only pasteurized milk let others empty the cat litter box and skin mink and hares.

 

Alcohol, Smoking, Drugs and Medicines

Besides the food to avoid you really need to pay attention to stay clear of the following items

Avoid alcohol

It is not advisable to drink alcohol during pregnancy or planning to become pregnant because it is not possible to set a lower safety limit for alcohol intake. Alcohol is an organic solvent and probably the most dangerous drug to the fetus, the pregnant woman can consume.

Alcohol affects the development of the child. A baby harmed by alcohol, finds it difficult to thrive both before and after birth. Alcohol can cause birth defects and damage to the brain and nervous system. The child becomes restless, has learning difficulties and will often be of low intellectual capacity. Such damage is permanent and marks the child throughout life.

If your pregnancy is unplanned, and you have been drinking alcohol a few times before realizing you are pregnant, there is rarely cause for concern but best tips would be to avoid alcohol totally.

Do Not Smoke

Smoking while being pregnant increases the risk of several complications during pregnancy and child birth, and no parents should smoke near the unborn or born baby – There are no valid arguments for saying that smoking doesn’t harm the child.

Tobacco smoke contains thousands of different and harmful chemicals. All these substances pass easily from the placenta to the baby. The substances in tobacco smoke inhibit blood flow through the placenta and the baby gets less oxygen and nutrients from the mother. Smoking increases the risk of miscarriage, premature birth, placenta abruption, low birth weight, stillbirth and cot death.

Surveys also suggest that smoking increases the risk of birth defects, infant colic, and obesity in childhood and reduced intellectual capacity at the school. Even smoking a bit increases the risks mentioned. Therefore a top healthy tips for you during pregnancy is that it is much better to stop smoking than just to cut down the consumption of tobacco.

The side effects for pregnant women using nicotine substitutes are still under discussion, please always consult a doctor before using any kind of nicotine substitute. Smoking also affects ovulation, and there are indications that the man’s sperm quality is also affected by smoking.

Avoid Drugs

Narcotic drugs work in different ways, but common to them all is that they can give the child very unpleasant withdrawal symptoms after birth. In addition, narcotic drugs can cause problems in pregnancy such as miscarriage, premature birth, placenta abruption and increased bleeding. The consequences for the child can be death, low birth weight, birth defects, poor intellectual development and brain damage – No parents should use drugs near a child no matter if it’s unborn or born.

Avoid Certain Medications

Take as little medication as possible during pregnancy including non-prescription medicines and herbal remedies. It is important that all women who are in regular use of medication consult a doctor when pregnancy is desired, and not only when the pregnancy is a reality.

All healthy pregnant women should always consult a doctor before medication intake. It’s okay to take an aspirin every now and then during pregnancy. However, you must choose aspirin-types that contain paracetamol. Avoid chemicals in the home and for personal care. The following is recommended for women during pregnancy:

  • Do not color your hair.
  • Use as little cosmetics, creams and perfumes as possible.
  • Do not use products in aerosol cans.
  • Use eco-labeled products.
  • Avoid paint.

 

You’re Work Environment

An important tips we sometimes forget is to pay attention to your work environment If you are pregnant. You should consider your work environment:

  • Could conditions in the working environment affect the course of pregnancy and child development?
  • Would it be possible to change working conditions in case of pregnancy complications?

The purpose of considering the work environment is to prevent negative influence of the pregnant women and fetal health. The following common forms of strain in the work environment should be considered.

Physical Impacts

Heavy lifting, shock or impact directly against the pregnant woman’s belly and permanent standing and walking work.

These loads can cause bleeding in the uterus, miscarriage, premature birth, and most of all aches and pains around the pelvis. From the beginning of the fourth month it is recommended that pregnant women do not carrying loads of 12 kg, and in total should not lift more than 1000 kg per day. From the seventh month this should be reduced by half. From the beginning of the fourth month it is recommended that a pregnant woman with permanent standing and walking work sits down three times 30 minutes in a normal working day.

Biological Effects

This applies to jobs with a risk of exposure to infections such as hepatitis, salmonella, fifth disease (parvovirus), toxoplasmosis (toxoplasmosis) and HIV. This applies to pregnant women employed by hospitals, day and residential institutions, slaughterhouses and fur farming. Considerations have to be taken for each individual case. If the pregnant woman is infected with one of these infections it can infect the baby, which can cause malformations, congenital diseases or abortion.

Working Hours

Night work and very long shifts can be a burden to your pregnancy.

Chemical exposure

Certain chemicals can be dangerous to pregnant women and fetal health.

Organic solvents

Pregnant women should not handle organic solvents, unless conducted in enclosed systems and with adequate skin protection. It is especially employees in the printing industry, laboratory technicians and painters who are the most affected groups.

Pesticides

This especially applies to pregnant women working in greenhouses. Pregnant women should not mix and deliver pesticides or clean spray equipment. At the same time, there must be a focus on working with plants that are treated with pesticides, and special considerations should be taken. Pesticides are mainly absorbed through the skin therefore protective equipment is first and foremost gloves and good hygiene.

 

Exercise

If you exercise regularly, you can continue with it, even if you are pregnant. If you are not used to exercise, you can easily begin to exercise, even if you are pregnant. Simply choose walking, swimming, cycling or something similar and do not start hard running etc.

It is recommended to be physically active for 30 minutes a day. Exercising while pregnant gives you more physical and mental energy, you improve muscle strength, endurance and power, and it gives you a better sleep.

The risk of pre-eclampsia, gestational diabetes, pregnancy problems and complications are significantly reduced if you exercise regularly. There are of course certain sports, pregnant women are recommended to stay away from. It is sports like scuba diving, downhill skiing, horseback riding, water skiing and hard contact sports – activities involving a risk of pressure changes, oxygen deficit, shock and drop.

Exercise is associated with many positive qualities, but of course you must always be aware of how your body feels.