Pregnancy
is different for every woman. Some women have it easier while others, not so
much. Nonetheless, getting pregnant is a life-altering decision that should be
discussed at length with your partner.
Both
parties should have a complete understanding of how pregnancy and raising a
child will change their lives before trying for a baby. Once you are 100
percent sure and ready, the next step is to ensure the safety of the baby and
the soon-to-be mother. Start with these 10 essential steps for a healthy
pregnancy.
1.
Talk with Your Partner
Pregnancy
and the baby will upturn your and your partner’s lives. Many things will
change: your priorities, lifestyle, diet, and physical and mental condition, to
name a few.
You could quickly
go on vacation before, but after getting pregnant, you’ll need to consider if
it’s safe for the baby to travel or if you can afford it. The baby’s safety and
security are paramount. Many things you used to do may endanger the child in
your womb, and these will have to take a back seat.
Pregnant
women will experience many drastic changes in their bodies, including rapid
weight gain, frequent mood swings, uncontrollable cravings, and spiking
hormonal changes. These alter how they perceive the world through their sight,
taste, and smell.
While men
are less affected, research has found that soon-to-be-fathers also experience
hormonal changes during their partner’s pregnancy. Many men experience the same
symptoms (e.g., morning sickness, nausea, and aches and pains) as the expectant
moms do.
In short,
pregnancy is a physically, mentally, and emotionally harrowing experience for
both parties involved. Are you ready to face this challenge? You need to be
sure and be on the same page before having a baby.
Here are a
few essential questions that you should discuss with your partner before
getting pregnant.
2.
Visit Your Doctor
Having a
healthy pregnancy begins with ensuring the mother’s and father’s health before
and after conceiving. This means visiting your doctor or health-care provider.
Your
doctor will revisit your and your partner’s medical histories and those of your
families too. The purpose is to determine potential risks and to assess your
overall physical and mental readiness to get pregnant.
Certain
prescription and nonprescription drugs can have adverse effects on the
developing fetus. If you have chronic health conditions and are taking
medication for them, the doctor can advise you on the best treatment while
making your pregnancy safe.
The doctor
will also check if your vaccinations are up-to-date and ask plenty of questions
about your lifestyle. This is to help you determine a suitable diet and routine
to prepare your body for the pregnancy and ensure your baby’s health.
Don’t
hesitate to tell your doctor if you’re facing other physical, mental, and
safety issues at home and work. Your doctor can help you keep you and your baby
away from harm.
The father or sperm donor also needs to be checked for fertility issues or health conditions that may be passed on to the fetus. All these checks need to be done at least three months before getting pregnant. After which, there will be regular prenatal checks and ultrasound screenings to monitor the baby’s condition.
3.
Achieve a Healthy Weight
A woman
should maintain a healthy weight during pregnancy to avoid certain health
risks. Pregnant women who are overweight or obese face increased risk of high blood
pressure, gestational diabetes, oversized babies, and cesarean delivery.
Being too
light is also not healthy for women who are trying to get pregnant or are
already carrying a baby in their womb. Being underweight puts them at risk of
fertility problems, preterm labor, anemia, and babies with low birth weight.
Every
woman is different, so a healthy weight for another mother may not be the same
for you. During your preconception checkup, the doctor will take your weight
and height to calculate your body mass index (BMI) to determine whether you
have a healthy weight for pregnancy.
According to the British Nutrition Foundation, women in the first few weeks of pregnancy should have a BMI of between 18.5 and 25 kilograms per square meter (kg/m2). Those who fall under 18.5 are considered as underweight, over 25 are overweight, and above 30 are obese.
4.
Maintain a Healthy Diet
Diet plays
a significant role in ensuring the health of the mother and her baby. Food is
your body’s primary and best source of nutrients. Therefore, you need to
maintain a balanced diet that will provide you and the baby with essential
vitamins and minerals.
You should
start eating more vegetables, fruits, and whole grains and reduce the intake of
unhealthy fats. That means cutting down on fried foods, margarine, baked goods,
and processed foods.
Eat foods
that are rich in iron, calcium, and most importantly, folate. Folic acid is
essential to the development of the fetus to prevent neural-tube defects. Iron
is necessary for the production of hemoglobin, which helps red blood cells
carry oxygen to the whole body.
Calcium
aids in strengthening your bones and teeth, as well as helping your baby
develop strong bones and teeth.
You should
also look into taking a multivitamin supplement, including folic acid, to get
additional nutrients for you and your baby. Ask your doctor for safe
supplements for pregnant women.
5.
Get Enough Sleep
Pregnancy
is taxing to the woman, so her body needs to get as much rest as it can, at
least seven to nine hours of sleep at night. Many pregnant women report having
difficulty sleeping at night, whether it’s due to the frequent need to pee, nausea,
morning sickness, aches and pains of pregnancy, or other reasons.
If you
can’t fall asleep, do something else to relax your mind, like reading a book,
knitting, or crocheting, instead of lying awake in bed. Avoid watching TV or
browsing your phone before bed for improved sleep quality.
Having
comfortable pillows to support your knees, abdomen, and back can help you
become more comfortable and sleep better. The next step will also help you have
a good night’s slumber.
6.
Start a Pregnancy Fitness Program
Pregnancy
comes with certain limitations, but it doesn’t mean you should stop exercising
altogether. In fact, exercise plays a vital role in having a healthy pregnancy.
Of course, you shouldn’t be doing anything too strenuous, so it’s best to
consult your doctor or health-care provider about exercise plans for pregnant
women.
That said, exercise can benefit soon-to-be-mommies in many ways. First, it helps alleviate pregnancy pains and aches. It’s no secret that carrying another human being inside you takes a toll on your body, especially your lower back. Proper exercise, combined with lumbar kinesiology taping, can lessen the pain and strengthen muscles and bones.
Another
benefit of exercising during pregnancy is the improvement in your mood and
sleep quality. Exercise has long been known to help people manage negative
emotions, stress, and anxiety, and its effects are the same in pregnant women.
Finally,
staying active builds your body’s endurance and stamina, which will later help
a whole lot when you’re in labor.
7.
Cut Out Caffeine and Sugar
Most, if
not all, doctors will recommend cutting out
caffeine in your diet when you’re pregnant. That’s for a good
reason. The American Pregnancy Association says, “Caffeine is a stimulant and a
diuretic. . . . [I]t increases your blood pressure and heart rate, both of
which are not recommended during pregnancy.”
Because
the mother is connected to her baby through the placenta, the food and drinks
she consumes will also be absorbed by her baby, including caffeine. The
developing fetus can’t metabolize the caffeine fully, and that will affect the
baby’s sleep pattern.
Sugar
isn’t good for you on regular days, but it’s even more detrimental when you’re
pregnant. Gestational diabetes is a common risk during pregnancy. It occurs
when the expectant mother has an excessive amount of sugar in her body, which
leads to increased glucose and insulin levels.
Moreover,
eating too much sugar makes you gain weight faster, cause the development of
fatty liver, and put your baby at risk of low birth weight, metabolic syndrome,
and diabetes.
8.
Quit Tobacco, Alcohol &
Drugs
It’s
essential to quit tobacco, alcohol, and drugs altogether before getting
pregnant. Aside from harming your health, all three can cause serious health
effects on your baby, including low birth weight, withdrawal symptoms, physical
defects, mental disorders, and even death.
Tobacco is
linked to sudden infant death syndrome (SIDS), permanent damage to the brain
and the lungs, and colic in babies. Exposure to nicotine and carcinogenic
chemicals while in the womb also raises the babies’ risk of developing
congenital heart diseases. Many babies who develop this condition don’t survive
their first year of life.
Pregnant
women who drink alcohol put their babies at risk of fetal alcohol syndrome
(FAS) and a fetal alcohol spectrum disorder. FAS is characterized by the
development of abnormal facial features, growth deficiencies, and central
nervous system problems in infants.
Cocaine
and marijuana are even more harmful to the baby in your womb. Cocaine causes
permanent harm to the baby, resulting in any of the following:
- Congenital disabilities of the urinary tract and the head
- Having a smaller head, which is linked to lower IQ
- A stroke that can lead to death or severe brain damage
Prenatal
exposure to marijuana is linked to the developmental and hyperactive disorder
in children. Moreover, these babies are also likely to suffer from withdrawal
symptoms and a higher probability of marijuana usage when they grow up.
9.
Limit Exposure to Chemicals and
Toxins
Everyday household products, like bath and body products, cleaners, air fresheners, detergents, and soaps, contain chemicals that can harm your baby. Avoid anything that contains toxic substances, like lead, formaldehyde, phthalates, and bisphenol A (BPA).
Lead can
be found in contaminated water and can cause permanent damage to the brain,
nervous system. This dangerous substance can also contribute to the development
of hyperactivity and difficulties in behavior and learning.
Many
household products contain formaldehyde, which is not only an environmental
pollutant but also toxic to humans and animals. Exposure to formaldehyde can
compromise the immune system and cause low birth weight and lung problems in
babies.
Phthalates
are found in a wide variety of products that use plastic containers. These
plasticizers are linked to the lower fertility rate in women, low birth weight
in babies, and the development of ADHD in children.
Commonly
found in plastic water jugs, baby bottles, tableware, and food containers, BPA
is a compound that disrupts the endocrine system. Prenatal exposure to BPA can
cause developmental and reproductive issues and increase the babies’ risk of
breast and prostate cancer later in life.
Do your research about the products you use and ingest every day to know whether they’re safe for you and the baby. Ask your doctor which brands and goods are the best for pregnant women.
10. Stress Relief
Pregnancy
is a lot of work for the body. Stress is the last thing you need when you’re
growing another human being in your womb.
It’s
natural to feel stressed with all the changes you must cope with while
pregnant, but too much stress can harm both you and your baby. Too much stress
can cause high blood pressure and heighten the risk of preterm labor and below
the healthy birth weight and health problems in babies.
During pregnancy, expectant mothers should learn techniques and do activities that help them manage and relieve stress and anxiety. If you’re experiencing high levels of stress, you should get help as soon as possible and not put your baby at risk.
Stress
usually comes from home or work. Let go of some of the tasks you’re juggling
now, and leave the heavy lifting to your partner. Talk to your boss to arrange
a maternity leave. Stay moderately active, and try relaxing activities like
yoga, meditation, and walking in the park.
When
nothing else works, consult a professional to help you manage your stress and
anxiety during pregnancy.
Healthy Mommy, Healthy Baby
The mother’s health is crucial to the safety and
well-being of the baby in her womb. If the mother is unhealthy, the baby will
also suffer. That’s why it’s crucial to look after yourself and take measures
to ensure a healthy pregnancy, starting several months before you conceive.
From maintaining a nutritious diet to avoiding stress, every step is essential
to secure the health and happiness of your future child.
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